Keeping Fit

How Much Exercise Should I Do?

This varies person to person, depending on your prior fitness level and any medical conditions that you may have. In general, the following guidelines have been published by the Canadian Society for Exercise Physiology (CSEP). 

See below for exercise guidelines for ages 18-64, 65+, pregnancy, and those with MS, and lower back pain. 

Can I exercise if I'm pregnant?

 

As per the Canadian Society for Exercise Physiology (CSEP), women with the following conditions are advised not to exercise:

  • Unexplained persistent vaginal bleeding

  • Placenta previa after 28 weeks gestation

  • Preeclampsia

  • Incompetent cervix

  • Intrauterine growth restriction

  • High-order multiple pregnancy (e.g., triplets)

  • Uncontrolled Type I diabetes, hypertension, or thyroid disease

  • Other serious cardiovascular, respiratory or systemic disorder

  • Ruptured membranes

  • Premature labour

If you do not have any of the above, then yes, exercise is recommended! 

 

Can I exercise if I have back pain?

For most patients this is completely safe, and encouraged, so long as the cause of back pain is well understood by you and your doctor, and it does not relate to a fracture or malignancy, or other unusual cause.

 

The goals of physical activity among patients with back pain is to keep strong and flexible, and to reduce disability and pain.

Low-impact aerobic exercise is helpful in increasing a person’s heart rate and to promote recovery. Your physician can help guide you on how to exactly do this.

 

The following physical activities are usually recommended: Walking regularly, using a recumbent bike or elliptical machine, and/or pool exercise. 

Recumbent Bike

Recumbent Bike

Pool Exercise

Pool Exercise

Elliptical Machine

Elliptical Machine

Regular Walking

Regular Walking