How to Start Exercising

How to Start Exercising
How to Start Exercising

Exercise doesn’t mean you have to join the gym. There are plenty of ways to gradually increase your levels of physical activity and integrate them into your life:

  • Keep hydrated by consuming at least two liters of water each day. It’s even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well hydrated.
  • Keep physically active with at least 30 minutes of moderate-intensity activity, at least 5 times each week. You can split each half-hour into three 10-minute sessions. If 30 minutes are out of reach right now, start with what you can do and gradually build up.
  • Choose a form of exercise that will easily fit into your everyday routine: 
    • Take a brisk walk.
    • Play sports with the kids.
    • Walking the kids to school instead of driving.
    • Get off the bus or subway a stop earlier.
    • Use the stairs.
    • Have a garden? Get out there and wrestle with the weeds. All the digging, moving and raking can provide a surprisingly good workout.
  • Choose activities that you can do with your family or with friends who will help you stay motivated.
  • Rest and relaxation are essential. Stress can cause health problems, and some believe it can leave your body more prone to illness. Take time to relax by exercising, spending time with family or friends, or meditating. Aim to get at least seven hours of good-quality sleep each night to ensure you wake up feeling refreshed.
  • Limit alcohol intake. Alcohol provides “empty calories,” which offer no nutritional benefit.
  • Quit smoking

Find activities in Your Area

Sporty Montreal: Is a Montreal based organization promoting a healthy, active lifestyle. You’ll find numerous activities and helpful support. has a lot of info on the city in general, with a section on a wide variety of sports. Vancouver’s website has an extensive fitness and sports section.