Physical Inactivity

Tips to Become More Active

• Include both aerobic exercise (such as walking and cycling) and resistance training (such as lifting weights) in your exercise program. Both aerobic and resistance exercise can help:
• decrease body fat
• increase lean muscle mass
• improve blood glucose levels
• improve your fitness level
• Learn how to do aerobic exercise safely »
• Learn how to do resistance training safely »
• Make a plan for exercise training by using the F.I.T.T. principle for aerobic exercise and resistance training.
  F.I.T.T. principle for aerobic exercise:
  • Frequency: 5 times per week.
  • Intensity: Moderate. Speak to your cardiovascular prevention and rehabilitation team for specific instructions for intensity.
  • Time: 30 – 60 minutes continuous or intermittent.
  • Type: activity using large muscle groups like walking, cycling, swimming.
  
  F.I.T.T. principle for resistance training:
  • Frequency: 2-3 times per week (not back-to-back – need a rest day in between).
  • Intensity: start with 1 set of 10-15 repetitions. Speak to your cardiovascular prevention and rehabilitation team for specific instructions for the amount of weight to lift.
  • Time: will vary from 20 to 45 minutes.
  • Type: 8-10 exercises that target all major muscle groups, using free weights, bands, or machines.
• Increase your activity levels gradually. Use the Rating of Perceived Exertion (RPE) Scale. Find tools to help you get active »
• Create an action plan that will keep you active. Learn how to build an action plan »
• Incorporate daily physical activity.
• Avoid sitting for long periods of time. Get up every hour and move or stretch.
• Speak with your cardiovascular prevention and rehabilitation team or doctor to help develop a safe plan for exercise training.