New to exerciseChoose one aerobic option and one simple strength option. Consistency comes before intensity.
Returning after a breakStart with about half of your previous duration, volume, or load, then build from a stable recovery response.
Trying something newTreat the first two weeks as skill practice. Add one unfamiliar stressor at a time.
Before you choose
If you plan a major increase in activity or have health concerns, consider the PAR-Q+ readiness check. A chronic condition does not automatically rule out exercise, but the right type and amount may need to be individualized.
Stop and get help for concerning symptoms
Stop exercise for sharp or severe pain, a joint giving way, rapidly increasing swelling, new weakness or numbness, chest pressure, fainting, or unusual severe shortness of breath. Call 911 for possible heart-attack symptoms such as chest pressure or discomfort—especially with shortness of breath, cold sweat, nausea, or lightheadedness—or for collapse or severe new neurologic symptoms.