All three types of exercise - cardiovascular exercise, strength training and stretching — are important for physical fitness. Interval training, an advanced cardiovascular training technique, offers additional benefits.

Start Where You Are Most Comfortable

One of the keys to success is to start in your own comfort zone. Then use the acronym FITT for an easy way to remember how to continually adjust your exercise to improve your fitness. FITT stands for -

Frequency

Intensity

Time

Type of exercise

By slightly altering the Frequency, Intensity, Time and Type of exercise you do, as you are able, you will be on your way to getting fit!

To help you understand FITT principles, the SecondsCount team has created a free, downloadable chart that you can print and share. Download it here.

What Types of Exercise Are Best?

If your doctor agrees, you should do whatever types of exercise you are able to do. However, a variety of the three main types - cardiovascular (or aerobic) exercise, strength training, and stretching - is best because different types of exercise serve different functions for your body. 

Each time you exercise, it’s important to start slowly by warming up with an activity like walking or biking for 5 to 10 minutes, then increasing the pace. A cooling-down period of slower activity lasting 5 to 10 minutes afterward is equally important. With any new exercise plan, check with your doctor if you are at risk and follow the advice of qualified health professionals.