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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:
  • 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.
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