Starting exercise safely: a friendly guide for every body

How to start moving more with confidence: whether you need to check with your doctor, how much to aim for, how to build up, warming up, and the warning signs that mean stop.

7 min read · last reviewed October 1, 2026

Maybe your doctor said, "You should exercise more." Maybe your back or knees have been bothering you, or you want to stay steady on your feet for years to come. Whatever brought you here, welcome. Starting to move more is one of the best things you can do for your body and mind, and it's never too late.

This guide helps you start safely and build up with confidence.

Why move more?

Regular physical activity:

• Eases pain and stiffness in back pain and osteoarthritis
• Builds stronger muscles and bones
• Improves balance and lowers the risk of falls
• Lowers the risk of heart disease, stroke, type 2 diabetes and some cancers
• Helps mood, sleep, memory and energy
• Helps you keep doing the things you love, independently

You don't have to run marathons. Walking, gardening, dancing, swimming and climbing stairs all count.

Do I need to check with my doctor first?

For most people, no. Exercise is very safe, and most people can start gentle to moderate activity on their own, as long as they build up slowly.

Do talk to your care team first if you:

• Have heart disease, lung disease, kidney disease or diabetes, and aren't used to exercising
• Get chest pain, pressure or discomfort, especially with effort
• Get dizzy, faint, or very short of breath with light activity
• Have had a recent injury, fracture, surgery or hospital stay
• Have been told to limit your activity
• Are pregnant or recently gave birth and aren't sure what's safe
• Have a new or unexplained symptom

A short, free questionnaire can help you decide. In Canada, the Get Active Questionnaire from the Canadian Society for Exercise Physiology walks you through the key questions.

If you have a long-term condition, the right exercise is usually part of the treatment, not something to avoid. Your care team or a physiotherapist can help tailor it. People with heart disease can ask about cardiac rehab.

Something you can do today: Read through the questions above. If any apply to you, book a chat with your doctor or nurse about exercise.

How much should I aim for?

The World Health Organization and the Canadian 24-Hour Movement Guidelines recommend that adults aim for:

• 150 to 300 minutes a week of moderate activity, such as brisk walking or cycling on flat ground. That could be 30 minutes, 5 days a week. Or 75 to 150 minutes of vigorous activity, such as jogging or fast cycling.
• Muscle-strengthening activities on 2 or more days a week, working all the major muscle groups.
• For adults 65 and over: activities that challenge balance and build strength on 3 or more days a week, to help prevent falls.
• Less sitting. Break up long periods of sitting with light movement.

"Moderate" means you're breathing harder and feel warmer, but you can still talk. "Vigorous" means you can only say a few words before needing a breath.

If these numbers feel far away, that's okay. Some activity is better than none. Every minute counts, and short bouts of activity all add up.

Start low and go slow

The most common mistake is doing too much, too soon. Try this:

1. Start where you are. If you're not active now, begin with 5 to 10 minutes of walking, once or twice a day.
2. Build up gradually. Add a few minutes every few days, or every week.
3. Add strength exercises twice a week. Start with a few simple moves, like sit-to-stand from a chair or wall push-ups. See our guide Strength training basics.
4. Add balance exercises if you're older or feel unsteady, always next to something sturdy.
5. Listen to your body. Some muscle soreness a day or two after a new activity is normal. Sharp pain is not.

Warm up and cool down

• Warm up for 5 to 10 minutes with easy movement, such as gentle walking, marching on the spot or arm circles. This gets your heart, muscles and joints ready.
• Cool down by slowing down gradually for a few minutes at the end, rather than stopping suddenly.
• Stretch gently if it feels good, especially when you're warm.

Simple safety tips

• Wear comfortable shoes with good support and grip.
• Drink water, especially on hot days.
• Dress for the weather. Avoid exercising hard in extreme heat or cold.
• Breathe normally. Don't hold your breath when lifting or straining.
• Keep a phone with you, especially if you exercise alone.
• Take medicines as prescribed. If you have diabetes and use insulin or certain other medicines, ask about checking your blood sugar around exercise. If you use an inhaler or have nitroglycerin, keep it with you.
• Ease back when you're unwell. If you have a fever or feel sick, rest until you feel better.

Stop exercising and call 9-1-1 if you have:

• Chest pain, pressure, squeezing or discomfort, or discomfort spreading to the arm, neck, jaw or back
• Severe shortness of breath that doesn't settle quickly when you stop
• Fainting or nearly fainting
• A racing, pounding or very irregular heartbeat with dizziness
• Sudden weakness or numbness of the face, arm or leg, or trouble speaking

Stop and call your care team if you have:

• Sharp or sudden pain, or a "pop" followed by pain or weakness
• New joint swelling
• Pain that is still worse than usual a day or two after exercise
• New numbness or tingling in an arm or leg
• Unusual dizziness or breathlessness

Make it stick

• Choose activities you enjoy. You're more likely to keep going.
• Make a plan. Write down what, when and where. Put it in your calendar.
• Find a buddy or join a class. Exercising with others is more fun.
• Track your progress. A step counter, an app or a notebook works.
• Be kind to yourself. Missed a day? Just start again tomorrow.

Something you can do this week: Plan three short walks, and write them on your calendar.

Questions to ask your care team

• Is it safe for me to start exercising? Are there any activities I should avoid?
• Do any of my medicines or health conditions affect how I should exercise?
• How hard should I work, and how will I know it's right?
• Can you refer me to a physiotherapist, exercise programme or cardiac rehab?
• What symptoms should make me stop and call you?

This article is general information, not medical advice. Talk with your health care team about your own situation. In an emergency, call 9-1-1 or your local emergency number.

In an emergency, call 9-1-1 or your local emergency number.

General information, not medical advice. It does not replace your own care team. If you think you or someone else is having a medical emergency, call 9-1-1 or your local emergency number. If you are in crisis or thinking about suicide, call or text 9-8-8 (Canada and the US).

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