The most important thing is to be active for the enjoyment of it. When you do something, (like dieting), because "it's good for you", you won't enjoy doing it or continue to do it for very long.  

Many people start off by trying to do too much too soon. Avoid being a weekend warrior. Aim to go out two to three times over the course of a week. As you adapt

If you overdo the intensity of the activity, you will feel worn out, and demotivated, or you may even injure yourself. If your intensity is too low then the precious time that you set aside for activity will not result in any improvement in your health. The talk test is an easy way to set the intensity of your activity at just the right level for you. Try talking out loud when you exercise. If you can speak an entire sentence of ten words or more without pausing for breath, increase your intensity. If you are gasping for air and have to breathe between each word decrease your intensity. Your intensity is just right when speech first becomes difficult. This means that you can say three to five words between breaths.

If you have a heart rate monitor, you can use it to make sure that you exercise within your optimal range, that your recovery heart rate is healthy, and that you don't exceed your maximum heart rate.

How long you are active is up to you. 20 to 60 minutes are recommended but you can get cardiovascular benefit with ten minute sessions as well. Start out by taking the time that you are able to do now and aim to increase it by 5 to 10% per week until you reach an hour.

Here are some things that you should do before starting an exercise program especially if you have not been active for over six months or are older than 45 if male and 55 if female.

-          It is strongly recommended that you make your doctor/complementary health professional aware that you are starting an exercise program and get their recommendations so that you can exercise effectively.

-          Choose an activity that is appropriate to your skill level

Here are some things to consider before you exercise

-          avoid food and alcohol, three hours prior to exercise

-          wear comfortable exercise clothing, (especially exercise footwear). Walking in comfortable but worn out running shoes that you've owned since the Mulroney administration increases your chance of injury)

-          be adequately hydrated

-          before exercising, your heart rate should be below 100 beats/minute

-          It is important to warm-up before engaging in activity because there is less chance of getting injured and joint range of motion increases. Additionally, there is less strain on your heart if you increase the demand on it gradually. To warm up gradually increase your heart rate over a 5 - 10 minute period to the lower range of your exercise heart rate range before you begin to exercise vigorously.  A good warm-up mimics the activity you are going to engage in while exercising. Remember that stretching is best after warming up and as part of the cool down process after you have finished.

If you experience any of these while exercising it's recommended that you decrease the intensity or even stop.                                         

-          Wheezing, labored breathing (see Talk Test)                                 

-          Loss of muscular coordination                             

-          Improper posture

-          Muscle fatigue, leg cramps or pain

-          Onset of angina or angina-like symptoms

How do you measure up?

If you want to check your cardiovascular fitness level walk a mile (four times around a 400 meter track*), as quickly as you can and record the time it takes and your heart rate as you cross the finish line. Plug this information along with your age and weight into the VO_2max calculator found at this website.

Link to V02max Calculator