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General exercise
General Exercise Recommendations and Recommendations for Sedentary and Moderately Active Individuals. Physical activity for everyone Activity goal: to include more physical as part of daily life. Fitness goal: to expend energy (calories) and to enhance functional living. Screening prior to activity adapted from Para-Q. Do you have any of the following symptoms? PAIN or DISCOMFORT in your CHEST, NECK, JAW, or ARMS Dizziness Ankle swelling Fast heart rate at rest Leg pain Heart murmur Unusual fatigue with normal activities If you regularly experience any of the above symptoms, contact your G.P or a physician. If you are free from these symptoms, you can engage in the following activities with minimal risks. Recommendations for Everyone: Include physical activity as part of daily routines (e.g., walking rather than riding, taking the stairs rather than elevators or escalators, parking at a distance and walking to the stores or work, walking around the office, gardening, yard work). Lift, pull, push, or carry light to moderate heavy items such as grocery bags, trash, and boxes. Include flexibility by moving all joints through full range of motion at least 3days per week. Emphasize static stretches for lower back and thigh area, holding each stretch for 10-30 seconds and doing each one 3-5 times.
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