To view an exercise video, click on the numbered tab below that corresponds with the video listed in the Table of Contents. If it is your first time using them, please read through the text below the videos first.

Pre-screening

Before using our exercise videos please read through this section. Exercise provides many health benefits and is safe for most people. However, there are times when we recommend you consult with your physician before engaging in exercise. Pre-screening is how we determine whether you should do so. It also helps us determine what intensity of exercise is appropriate for you. To conduct a pre-screening assessment, ask yourself and answer the following three questions:

1. Do I have any signs or symptoms of cardiovascular, metabolic (diabetes), or renal (kidney) disease? These are:

• Pain or discomfort in the chest or surrounding areas (e.g. neck, jaw, arms)
• Shortness of breath at rest or with mild exertion
• Shortness of breath at rest in a recumbent position (lying down) that is relieved by sitting upright or standing
• Unusual fatigue or shortness of breath with usual activities
• Dizziness or fainting
• Ankle swelling
• Pain in the lower extremities brought on by walking or exercising that does not occur when sitting or standing
• Heart palpitations
• Known heart murmur

If you answered YES to this question please contact your physician and obtain medical clearance before starting to exercise. If you are already exercising with any of these signs or symptoms, discontinue exercising and consult with your physician before resuming. If you answered NO to this question, continue to questions two and three.

2. Do I participate in regular exercise? In other words, have I performed planned, structured physical activity for at least 30 minutes at a moderate intensity (e.g. a brisk walk) 3 or more times per week for the last 3 months?

3. Do I have a known cardiovascular, metabolic (diabetes), or renal (kidney) disease?

If you currently do not exercise regularly (answered NO to question two) and do not have signs or symptoms of or a known cardiovascular, metabolic, or renal disease (answered NO to questions one and three) you may begin exercising at a light-moderate intensity.

If you currently do not exercise regularly (answered NO to question two), do not have signs or symptoms of (answered NO to question one), but do have a known cardiovascular, metabolic, or renal condition (answered YES to question three), we recommend you consult with your physician before beginning exercise. Once you get the go-ahead you may begin exercising at a light-moderate intensity.

If you are currently exercising regularly (answered YES to question two) and do not have signs or symptoms of or a known cardiovascular, metabolic, or renal disease (answered NO to questions one and three) you may continue exercising at a moderate-vigorous intensity.

If you are currently exercising regularly (answered YES to question two), do not have signs or symptoms of (answered NO to question one), but do have a known cardiovascular, metabolic, or renal disease (answered YES to question three), you may continue with light-moderate intensity exercise. We recommend you consult with your physician before progressing to vigorous intensity exercise.

Explanation of Exercise Intensity

Our videos are labled with three different intensity levels: light, moderate, and vigorous. A video may also show a range of intensities such as light-moderate or moderate-vigorous intensity. What do these mean?

Light intensity exercise will cause a slight increase in your heart rate and breathing. If you are working at a light intensity you should be able to sing while doing so. It should feel comfortable and pleasant. If you were to ask yourself how hard you were working while exercising you might describe it as “very light” or “fairly light”. On a 0-10 Rating of Perceived Exertion (RPE) scale, light intensity is equivalent to a 1 or 2 out of 10. For strength exercises you should be able to perform significantly more than 15 repetitions.

Moderate intensity exercise will cause a noticeable increase in your heart rate and breathing. If you are working at a moderate intensity you should be able to hold a conversation but not sing. Most people find moderate intensity exercise enjoyable – you feel like you’re working harder but it is still pleasant. If you were to ask yourself how hard you were working while exercising you might describe it as “somewhat hard”. On a 0-10 Rating of Perceived Exertion (RPE) scale, moderate intensity is equivalent to a 3 or 4 out of 10. For strength exercises you should be able to perform at least 12 repetitions.

Vigorous intensity exercise will cause a substantial increase in your heart rate and breathing. If you are working at a vigorous intensity you will only be able to say a few words before having to take a breath for air. Many people find vigorous intensity exercise unpleasant while performing it, however some people find it even more enjoyable than light or moderate intensity. If you were to ask yourself how hard you were working while exercising you might describe it as “hard” or “very hard”. On a 0-10 Rating of Perceived Exertion (RPE) scale, vigorous intensity is equivalent to a 5, 6, or 7 out of 10. For strength exercises you should be able to perform 6-12 repetitions.

The exercise intensity stated in the title of our videos are what we feel best matches the exercises presented. Everyone’s fitness level and capacity for exercise is different, however, so an activity considered moderate intensity to one individual may be light intensity to another. This means you will have to monitor your intensity while you exercise and determine whether you need to back off a bit, maintain your current level, or work harder. You can use the descriptors above to determine what intensity you are exercising at (e.g. can I sing, hold a conversation, or only say a couple words at a time; how many repetitions of a strength exercise can I perform). The pre-screening you completed above will give you a suggested starting point for choosing an intensity to exercise at. The most important thing is that you understand your own abilities and are able to regulate your exercise to be safe and appropriate for you. If you are unsure, start at a light intensity and gradually increase it over time as you become more fit and confident.