Physical activity is good for you.

Adults between 19-64 years of age should:

Aim to be physically active every day.

Perform strengthening exercises that work big muscles of the legs, hips, back, abdomen, chest, shoulders, arms at least two days a week.

Perform 150 minutes of moderate intensity exercise per week, or 75 minutes of vigorous intensity exercise per week.

Decrease the amount of time sitting or lying down. Move around throughout the day as much as possible.

You can also get your weekly activity target with:

Multiple small sections of very vigorous intensity exercises.

A mix of moderate, vigorous and very vigorous intensity exercises.

You can do your weekly target of physical activity on a single day or over 2 or more days. Spreading the physical activity over multiple days will prevent exercise related injuries.

Make sure the type and intensity of your activity is appropriate for your level of fitness. Vigorous activity is not recommended for previously inactive patients.

You can start with light intensity exercises, and increase to moderate intensity exercises.

What is moderate aerobic exercises?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk in short sentences, but not sing.

Examples of moderate intensity activities:

Brisk walking

Water aerobics

Riding a bike.

Dancing

Playing doubles tennis.

Pushing a lawnmower.

Hiking

Rollerblading

What is vigorous exercise?

Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.

Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous exercises are

Jogging or running.

Swimming fast.

Riding a bike uphill

Walking up the stairs.

Sports like football, hockey

Jumping rope

Gymnastics

Martial arts

Aerobics

What counts as very Rigorous exercise?

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.

This type of exercise is also known as High Intensity Interval Training (HIIT).

Examples of very vigorous activities are

Lifting heavy weights.

Circuit training

Sprinting uphill

Interval running.

Running upstairs

Spinning classes

Which activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

Examples of muscles strengthening exercises are

Yoga

Pilates

Tai chi

Lifting weights

Working with resistance bands.

Using your body weight for exercise like push-ups, situps

Heavy gardening like digging, shoveling

Wheeling a wheelchair.

Lifting and carrying objects, children without injuring yourself

 

Muscle strengthening exercises are not always an aerobic activity, so you'll need them in addition to 150 minutes of aerobic activity.

 

Older adults should do some type of physical activity every day. The more you exercise the better. Avoid injuries.

Adults aged 65 and over should:

Aim to be physically active every day.

Do activities which improve strength, balance and flexibility at least two days a week.

Perform 150 minutes of moderate intensity exercise a week or 75 minutes of vigorous intensity exercise per week.

Reduce time sitting or lying. Stay active throughout the day.

If you've fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet.  Please talk to your healthcare provider before starting any exercise routine.

What counts as light activity?

Light activity is moving rather than sitting or lying down.

Examples of light activity include:

Getting up to make a cup of tea.

Walking at a slow pace.

Cleaning and dusting

Vacuuming

Making your bed.

Standing up and moving around

What counts as moderate exercise?

Moderate exercise will raise your heart rate, and make you breathe faster and feel warmer. While performing moderate exercise, you can still talk but not sing.

Examples of moderate intensity activities are:

Brisk walking

Water aerobics

Riding a bike.

Dancing

Playing doubles tennis

Pushing a lawnmower.

Hiking

What counts as vigorous intensity exercise?

Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.

Examples of vigorous activities are:

Jogging or running.

Aerobics

Swimming fast.

Riding a bike on hills

Hiking uphill

Singles tennis

Football

Energetic dancing.

Martial arts

 

What are muscle strengthening activities?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

Examples of muscle-strengthening activities are:

Carrying heavy objects 

Yoga

Pilates

Tai chi

Lifting weights.

Working with resistance bands.

Using your own body weight for exercise. Like push-ups, situps

Heavy gardening like digging, shoveling

 

You can try other exercise routines like sitting exercises, strength exercises, flexibility exercises, balance exercises with the help of a trainer.

You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you.

Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them in addition to your 150 minutes of aerobic activity.

What causes knee pain?

Knee pain can be caused after injuries from over exercising, repetitive running or jumping, torn ligament, tendon, meniscus, cartilage damage, dislocation, arthritis, inflammation of structures around the knee joint, infection in the knee joint, bleeding, fractures.

What are the symptoms of knee problems?

Pain, Stiffness in the knee on standing up, walking.

Pain between the kneecap and the shin bone

sensation that the knee will give out, popping sound in the knee.

Kneecap changing shape.

Swelling in the knee.

Warmth, Bruising and redness in the knee

What should I do if I have knee problems?

Consult your healthcare provider right away.

How can my healthcare provider help me?

Your healthcare provider will ask you a few questions, and perform a physical exam.

Based on your condition, Bloodwork, imaging will be ordered.

Medicines, Exercises will be prescribed for pain relief.

Self-help?

Self-help is only for mild complaints. Consult your healthcare provider if your symptoms get worse.

Rest: Put as little weight as possible on the knee, avoid standing for a long time.

Ice: Use Ice pack, or a bag of frozen peas on the knee for up to 20 minutes every 2-3 hours. Avoid ice burn of the skin.

Compression: You can use a knee brace to provide support.

Elevation: keep the knee joint elevated with a couple of pillows or recliner.

Medications: use medicines as prescribed by your healthcare provider for pain relief.

How much physical activity should children and young people aged 5 to 18 do to stay healthy?

Children and young people need to do 2 types of physical activity each week:

Aerobic exercises.

Exercises to strengthen muscles and bones

Children and young people aged 5 to 18 should:

Perform average of 60 minutes of moderate intensity exercise a day, across the week.

Take part in variety of physical activity to develop movement skills, muscles and bones.

Reduce the time spent sitting or lying around, stay active.

What counts as moderate exercise?

Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.

One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities are:

Walking to school.

Playground activities.

Riding a scooter.

Skateboarding

Rollerblading

Walking the dog.

Cycling on level ground

What activities will help strengthen muscles and bones?

Examples of exercise which strengthen muscles and bones are:

Walking

Running

Games like tug-of-war

Jump rope

Swinging on Monkey bars

Gymnastics

climbing

Sit ups, push-ups

Basketball, football, tennis, hockey

Dancing

Martial arts

Rockclimbing

Please contact your healthcare provider before starting exercise routine. Children should be monitored by adults while performing exercises/physical activity.

What are the common causes of ankle pain?

Common causes are sprained ankle, tendinitis of the Achilles tendon, inflammation of the bursa, fracture

What are the symptoms?

Pain, swelling, bruising around the ankle

Discomfort in the heel, pain in the calf when standing on tip toes.

Redness and swelling around the ankle

Sudden sharp popping or snapping sound during the injury.

Difficulty walking.

Ankle appears at an odd angle

What should I do if I have Ankle problems?

Consult your healthcare provider right away if you have

Severe pain.

Feels strange dizzy or sick from the pain.

Ankle or foot has changed shape or appears at an odd angle.

Snap, grinding or popping noise at the time of injury.

Unable to walk.

How can my healthcare provider help me?

Your healthcare provider will ask you a few questions, and perform a physical exam.

Based on your condition, Bloodwork, imaging will be ordered.

Medicines, Exercises will be prescribed for pain relief.

Self-help?

Self-help is only for mild complaints. Consult your healthcare provider if your symptoms get worse.

Rest: Put as little weight as possible on the ankle, avoid standing for a long time.

Ice: Use Ice pack, or a bag of frozen peas on the knee for up to 20 minutes every 2-3 hours. Avoid ice burn of the skin.

Compression: You can use a ace bandage to provide support.

Elevation: keep the ankle joint elevated with a couple of pillows or recliner.

Medications: use medicines as prescribed by your healthcare provider for pain relief.

Use wide comfortable shoes with low heel and soft sole. Use soft insoles or heel pads in your shoes.

Talk to your healthcare provider about gentle stretching exercises.