How can exercise help me?
Getting fitter and being more physically active can actually
slow the onset of disease or improve symptoms if you already
suffer from a chronic condition.
It can slow the aging process, ward off symptoms of depression
or anxiety, help you sleep better and improve feelings of
How can being sedentary harm me?
Being sedentary leads to a weak cardiovascular system, weak
muscles and stiff joints, which are more easily injured. Without
regular physical activity, you are at a much higher risk of
developing heart disease, high blood pressure, osteoporosis,
fatigue and obesity.
How often should I exercise?
Researchers and health professionals are recommending that
healthy women and men work their way up to exercising aerobically
most days of the week —
at least five (5) days. Strength training should be done two
to three (3) times per week, and stretching every other day.
How long should I exercise?
Aerobically, for at least 30 minutes on most days of the week.
Strength training should take about 30 minutes to an hour
for each session, and stretching should be done for about
How hard should I exercise?
If you are healthy and under age 65, you should work your
way up to being able to exercise at an intensity that causes
your heart rate to rise to between
70 percent and 85 percent of your maximum. Your maximum heart
220 BPM minus your age. (BPM = Beats Per Minute)
Example is: 220 BPM - 37years of age = 183 BPM
you are older, you should aim for 60 percent to 75 percent
of your maximum heart rate to ensure you do not over do it.
What if I've never exercised before?
It's never too late to start. First, consult your healthcare
professional for a thorough assessment. Then, start slowly.
Some people start with as little as two minutes of cardiovascular
exercise a day. You will be amazed at how your body responds,
allowing you to add a little time each week until you work
your way up to the level of exercise recommended for you.
What's the best exercise for me?
The key to sticking with an exercise program is choosing activities
you enjoy. For strength training, you can choose to work out
on weight machines in a gym or health club, or you can work
out with hand weights or resistance equipment like rubber
bands and a weighted vest either in a class or at home, using
a video or book for guidance. Walking, jogging, cycling, swimming,
and aerobics and other types of classes — from dancing
to boxing — are all good cardiovascular exercise choices.
Again, you can choose to exercise in group settings with others
or in the privacy of your own home. Cross-training, which
is doing different activities on different days, is often
recommended to combat boredom. Use of a personal trainer is
one of the best motivational ways to vary workouts and achieve
What if I have a chronic condition?
Many health care professionals recommend exercise for a wide
variety of chronic conditions. In these cases, your exercise
program needs to be tailored by a professional to your needs.
Strong muscles can help women and men with arthritis protect
their joints by improving stability and absorbing shock. Regular
exercise also helps women and men with chronic lung disease
improve endurance and reduce shortness of breath, is an important
part of controlling blood sugar for women and men with diabetes,
strengthens the bones of women and men suffering from osteoporosis,
and helps protect your bones as you age and may even increase
life expectancy for women and men with heart disease.
What if I'm pregnant?
Exercising when you're pregnant can help you achieve better
posture, less back pain, less stress, better digestion, more
energy, fewer complications and an easier delivery and less
"postpartum belly." It can also prevent or control
gestational diabetes. Be sure to consult with your healthcare
professional about what exercises are appropriate and at what
intensity, as the rules do change somewhat for pregnant women.
If you were already active before becoming pregnant, you should
be able to continue, within reason. If you are new to exercise,
be sure to start slowly and do not overdo.
What if I have more questions?
Contact us using our online form here at X Fitness Solutions.
And we'll be more than happy to help answer any question/s
you may have.