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Types of Exercise
Choosing an Activity That’s Right for You

You’re more likely to be physically active if you choose an activity that’s fun and suits your lifestyle. Think about which activities you’ve enjoyed in the past and which activity you’ve always wanted to try. Sometimes the best way to find out which one is right for you is to try it out. Once you’ve tried a few different activities, you’ll have a good idea which one you like the best.

Here are some things to think about and try as you explore physical activities.

  • If you like doing things alone, try an activity you can do by yourself. This may also be the best choice if you like casual, unstructured activities, or if have a busy schedule that doesn’t let you plan a regular time to be active every day.

  • If you like doing things with someone else, try an activity you can do with a friend or co-worker. Having someone else with you may help you stick with an activity routine.

  • If you enjoy being in groups, try joining a team sport or organized group activity. This can help you meet new people, learn about a new activity, develop skills and challenge yourself competitively. It may also be the best choice if you like organized activities with a set schedule and structure.

  • There are also activities you can do by yourself AND with others, like running, walking or cycling.

  • Sometimes a good place to start is to try activities that you enjoyed when you were a kid, like biking or basketball.

  • Decide what your health goals are. Different physical activities give you different results. For example, if you want to be more flexible, yoga or Tai Chi (a Chinese system of slow physical exercise designed for relaxation, balance, flexibility and muscle strength) are good. If you want to strengthen your heart and lungs, try walking, running or biking. They’re also good for managing your weight because they burn calories.

  • Decide on your budget. Some activities like skiing or golf can cost a lot of money. If you can’t afford equipment and ongoing costs, try activities that are free or very inexpensive, like walking or running.

  • Keep your current health and fitness level in mind. If you’re a beginner, activities like running may be too much at first. Try a gentler activity and work your way up. For instance, start with walking regularly and then try a walk/run program.

  • It’s a good idea to have at least two activities you enjoy doing. This gives you variety and helps keep you interested and motivated.

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Functional Ability Chair Exercises

senior woman and water bottleFunctional abilities are the activities you do every day, like reaching into cupboards, carrying groceries, comfortably getting up out of a chair, and walking up stairs without getting out of breath. Here are some simple exercises you can do in a chair at home that help increase your functional fitness. By regularly doing exercises like these, you may be able to do more activities for yourself so you can be more independent.

Arm circles

  1. Start with your arms straight up above your head.
  2. Make a circle with your arms by moving them clockwise from straight up to straight down and back to straight up again. When your arms are at the top again, make another circle in the opposite direction.
  3. Do this EIGHT times.      
  4. Rest for a minute then do another EIGHT times.
  5. For even more exercise: Hold a ball in each hand while doing this.

☚☚ TIP: Use an upright chair without arms (for example, a kitchen chair).

Twists

  1. Hold your arms by your side and bend your elbows so that your arms are bent at a right angle.

  2. Turn to the left and then turn to the right.

  3. Do this EIGHT times.

  4. Rest for a minute then do another EIGHT times.

  5. For even more exercise: Hold a ball, soup can, water bottle or hand weight in each hand while doing this.

☚☚ TIP: Be sure to rest for a minute between each set of exercises so your body has time to recover.

Toe tapping

  1. Hold your legs straight out in front of you with knees slightly bent and heels on the floor.

  2. Point your toes up, then point them down.

  3. Do this TEN to FIFTEEN times.

  4. Rest for a minute then do another TEN to FIFTEEN times.

  5. For even more exercise: Put an exercise band under the bottom of your feet and hold the ends of the band with your hands. When you point your toes down, the band will get tighter, and when you point your toes up, the tension will be released.

Heel raises

  1. Start with your feet flat on the floor.

  2. Raise your heels up off the floor so you're resting on the balls of your feet. Hold for a second, then drop your heels so your feet are flat on the floor again.

  3. Do this TEN to FIFTEEN times.

  4. Rest for a minute then do another TEN to FIFTEEN times.

  5. For even more exercise: Do this while standing. Be sure to hold onto the back of the chair for support.
Last Updated on Thursday, 18 February 2010 14:48
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The health information provided on this sheet is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs
  

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