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Sanofi Canada

2905 Place Louis-R.-Renaud
Laval, Quebec, H7V 0A3

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What Do I Need to Watch Out for When Starting an Exercise Program?

If you haven't been active for a while and want to start a type of exercise that's more challenging than a brisk walk, it would be a good idea to talk to your doctor first to make sure that you don't have any conditions or complications that could worsen with exercise. From there, your doctor may give you some advice on the types of exercises that are best suited to your physical type and needs.


Once you have the go-ahead from your doctor, you're all set to move on to the next steps!

  • Gradually increase the amount of physical activity you do each day. Try to make active choices when you can, such as taking the stairs instead of the elevator. Do more of the activities that you already do, like walking the dog, gardening, or playing golf. Limit how much TV you watch (2 hours or less daily).
  • Start doing aerobic exercises at least every other day for at least 10 minutes at a time. Increase your exercise time by 5 minutes each week for each session.
  • Add regular resistance exercises to your routine but first consult a qualified fitness professional, diabetes educator or watch a few exercise videos before starting a new program. Be sure to choose a combination of exercises that will work most of the muscles in your body (8 to 10 different exercises). There are many different options to increase muscle strength, including weight machines, free weights, resistance bands or your own body weight. You won't get bored!

Your goal should be to work up to at least 150 minutes of aerobic activity every week and resistance exercises 2 to 3 times a week. Not sure how to motivate yourself to achieve this goal? Click here for some tips on getting motivated.