Training & Nutrition Tips

Our fantastic Joints In Motion trainers will work with you to develop a personalized fitness regime for you as you prepare for your adventure.

How much should I exercise?

• When training, remember...
  More is not necessarily better. 'Slow and steady, consistently, without fail' should be your motto.

  Set aside a few minutes every day in the morning and before bed for range-of-motion and flexibility exercises.
• Pencil in 45 to 60 minutes, three days a week for strengthening exercises and endurance activities.
• Plan for and give yourself rest breaks during the day to compensate for the increased activity. Balancing exercise and rest is critical to your whole exercise program.

When you do endurance exercise, it's natural to feel your heart beat faster, your breathing speed up and your body get warmer. Experiencing shortness of breath, nausea and dizziness is a warning that you should stop and consult your doctor before continuing.

Eating Healthy & Staying Fit

Reduce fat intake

Check the labels of foods to reduce the amount of "hidden fats" you consume.

Reduce sugar intake

There is little nutritional difference between white table sugar and brown sugar, honey, syrup, cane sugar, raw sugar or any other type of sugar.

Eat more vegetables and fruit

Vegetables and fruits are a great way to get fibre and antioxidants, which are relatively filling and help achieve a healthy weight.

Increase your daily physical activity

Many people find particular types of exercise suit them; swimming is a good exercise because being in water takes the weight off the joints. Others prefer fitness classes, such as tai chi, or cycling. The most important thing is to find activities you enjoy and to do them regularly.