Get into the groove


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Returning to exercise doesn't have to be difficult. Whether your goal is to become more healthy, gain strength after surgery, or lose baby weight, here are five easy steps to help re-introduce exercise into your life.

Follow doctor's orders: Play it safe - consult your physician before starting a fitness regimen. For post-operative patients and new moms, the doctor's consent is especially important. "It's critical to follow your surgeon's advice," says Brian Roy, Associate Professor of Physical Education and Kinesiology at Brock University in St. Catharines. "Physical activity puts strain on the body. You don't want to damage what you've had repaired." New moms can typically resume workouts 4 to 6 weeks after giving birth, however Sandra Drygas, a certified trainer specializing in post-partum exercise at Toronto's Beaches Fitness, says that it ultimately "comes down to how they're feeling and if the doctor has cleared them for exercise."

Take it slow: You won't be ready for a 5K run on the first day. Fast-track methods don't exist - it takes time to become fit. "Exercise has to be progressive," says Roy. "There's nothing worse than doing too much and getting really sore and turned off by it." Walking is a great way to ease into exercise slowly. "There's very little chance of injury. It's low impact. For people with joint pain or arthritis, it's not painful," says Roy. Walking gets your body accustomed to physical activity. Once you're ready for a bigger challenge, try more rigorous pursuits such as jogging, or weights.

Seek advice: Overweight individuals and recent surgical patients may have limits to what they can do. Similarly, new moms have unique issues that require special attention. Not sure where to turn? Both Roy and Drygas recommend seeking the advice of a trained fitness professional to uncover the most effective and safe exercises for you. "They'll lead you through activities, set you up with a program and analyze what you want to achieve," says Roy. For new moms, a post-partum exercise specialist is ideal. "Find a personal trainer that not only has the pre- and post-natal certification, but the experience to go along with it," says Drygas. Beginning workouts on your own without proper guidance can be dangerous and do more harm than good.

Bring a friend: It's easy to skip workouts if you're doing it solo. Jogging with a friend, or playing team sports is one way to stick with it. "If you know that your friend is going to be there, that may motivate you to come out," says Roy. This social aspect is also key for women on maternity leave. "It's hard being on mat leave when you're home alone," says Drygas. "It's nice getting out, meeting other moms and working out together." Plus, exercising with friends allows you to share your fitness concerns, receive instant support and it's fun.

You're unique: Physical activity is beneficial for everyone, but there's no one-size-fits-all approach. You have your own unique genetics, challenges and goals. "You shouldn't compare [your progress] to other people. It's about you," says Roy. "If you're feeling good, keep going. As you stay with it, you will start to notice a real difference in your body." Adds Drygas, "With exercise and proper nutrition, the weight will come off."

The secret to finding a trainer

To locate a certified trainer near you, Brian Roy recommends the Canadian Society for Exercise Physiology's website. "CSEP's certified personal trainers have degrees in the field of kinesiology or physical education - making them experts in that field." For individuals with medical issues, exercise physiologists are ideal. "They have a stronger background in dealing with people with special conditions," says Roy. Start your trainer search by visiting

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