Updated May 25, 2026

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Disclaimer

The information provided on this page is intended for general educational purposes only and should not be considered individualized medical advice. Recommendations related to exercise, nutrition, weight loss, and lifestyle modification may not be appropriate or safe for every individual depending on their medical conditions, medications, physical limitations, or overall health status. Please review and discuss the information on this page with your physician or healthcare provider before making significant lifestyle or exercise changes.

If you are on this page, it is likely that you were directed here by your family physician. This page is intended to provide a simple and practical resource to help you get started with what physicians often call “lifestyle changes.”

In medicine, one ounce of prevention is worth a pound of cure. Even if you are already dealing with an existing medical condition, lifestyle changes are often most effective when combined with medical treatment, rather than relying on medications alone.

This page is designed to help you get started with the basics of lifestyle modification. It is not meant to be an exhaustive guide, but rather a simple and easy-to-follow starting point that can help lay the foundation for better health and support whatever changes you are trying to make.

When you visit your family physician, you may often hear advice such as: “You need to exercise more and improve your diet.” But what does that actually mean, and how do you realistically begin?

1. Exercise

Exercise can broadly be divided into aerobic exercise (with oxygen) and anaerobic exercise (without oxygen). Both are extremely important for overall health and wellbeing.

Aerobic Exercise

Aerobic exercise refers to exercise performed at a sustained effort level for a prolonged period of time, usually at least 30 minutes. If you are starting out, I would generally recommend aiming for 30 minutes per day, at least 5 days per week. This is a reasonable minimum goal to work toward over time.

Step one is to choose an activity. This could include walking, jogging, cycling (including stationary cycling), swimming, rowing, or any other activity that you can continuously perform for approximately 30 minutes.

Step two is to estimate your target heart rate range. As a general guideline, I often use the formula “180 minus your age” as the upper limit for easy aerobic exercise. For example, if you are 50 years old, your approximate target maximum heart rate would be 130 beats per minute (bpm). The easiest way to track your heart rate is by using a smartwatch that can monitor it continuously. You can also check your heart rate manually by palpating your pulse, but this is much more difficult to do, especially while moving.

Step three is to begin exercising. While performing the activity, try to stay within approximately 20 bpm below your target. For example, if your target maximum is 130 bpm, aim to stay roughly between 110–130 bpm. Going above this briefly is not a major concern — simply slow down slightly and allow your heart rate to settle back down.

Aerobic exercise improves cardiovascular health and can help improve blood pressure, blood sugar, cholesterol, weight management, energy levels, and overall fitness. The key is to find an activity that you enjoy and can sustain long-term.

For walking and jogging, it is perfectly acceptable to alternate between walking and jogging in order to stay within your target effort zone. For example, many people may need to jog for 20 steps and then walk for 1 minute repeatedly in order to keep their heart rate controlled.

One very important point: during aerobic exercise, you should still be able to comfortably hold a conversation. If you are too short of breath to speak normally, you are probably exercising too hard and should slow down, even if your watch says otherwise.

Anaerobic Exercise / Resistance Training

Anaerobic exercise, and resistance training, involves shorter periods of higher muscular effort with the goal of improving strength, muscle mass, bone density, power, balance, and long-term mobility. Strength training also improves blood pressure and blood sugar through a variety of cardiovascular and hormonal mechanisms.

If you are starting out, I would generally recommend resistance training approximately 3 days per week in addition to aerobic exercise.

One of the first exercises I teach many patients is the body-weight chair squat. This is a relatively safe and simple exercise for most people and trains some of the largest muscle groups in the body, giving excellent “bang for your buck.”

Step one is to find a chair that feels comfortable and stable. You may also place another chair or surface nearby if you need additional support for balance and safety.

Step two is to sit upright on the chair with your back straight, feet shoulder-width apart, and toes pointed slightly outward.

Step three is to begin leaning your body slightly forward while still keeping your buttocks touching the chair. As your weight shifts forward, you should feel progressively more pressure through your feet while maintaining even pressure between the heels and toes. Keep your back straight throughout the movement.

Step four is to stand up smoothly and quickly in about 1 second while maintaining good posture and even pressure through both feet. Remember to keep the back straight at all times.

Step five is to slowly lower yourself back down over approximately 4 seconds in a controlled manner until your buttocks lightly touch the chair again. Again, keep the back straight.

Step six is to repeat the movement until you can no longer maintain proper form.

For chair squats, I would generally recommend:

• 10–15 repetitions per set,
• 3–4 sets,
• 3 days per week,
• with a rest day between sessions.

Start with 10 repetitions per set. As you become stronger, gradually work toward 15 repetitions. Once 15 repetitions becomes easy, you can add a small amount of weight, such as a dumbbell, water bottle, or backpack, and return back to 10 repetitions before progressively building upward again over time.

The most important points are:

• maintain a straight back,
• keep even pressure through your feet,
• and prioritize proper form over speed.

Once you become comfortable with chair squats, you can gradually expand into other forms of resistance training with guidance from your physician or a certified trainer.

2. Dietary Changes

Nutrition is a very large topic, and it is easy to become overwhelmed. To keep things simple, I usually recommend starting with three major changes:

1. Increase fiber intake
2. Reduce animal fat intake
3. Reduce sugar and refined carbohydrate intake

Doing these three things alone can produce significant health benefits.

Increase Fiber Intake

Foods high in fiber help improve fullness, cholesterol, blood sugar control, digestion, and weight management. High-fiber foods include fruits, vegetables, beans, lentils, whole grains, nuts, and seeds.

In general, whole and minimally processed foods are preferred.

Reduce Animal Fat Intake

Animal fats tend to contain higher amounts of saturated fat, which can increase LDL (“bad”) cholesterol levels. They are also calorie-dense and may contribute to weight gain.

Try choosing leaner protein sources and reducing foods such as:

• bacon,
• fatty cuts of meat,
• heavily marbled meats,
• chicken skin,
• and high-fat dairy products.

One major exception is fish, which contains predominantly unsaturated fats that are generally considered healthier for the cardiovascular system.

Reduce Sugars and Refined Carbohydrates

Many modern health problems are strongly linked to excessive sugar and refined carbohydrate intake.

Foods such as:

• sugary drinks,
• candy,
• desserts,
• pastries,
• white bread,
• white rice,
• and heavily processed snacks

can contribute to:

• weight gain,
• diabetes,
• poor blood sugar control,
• and elevated triglycerides.

Try to reduce foods containing sugar or corn syrup near the top of the ingredient list.

Whenever possible, choose higher-fiber and less processed carbohydrate sources such as:

• whole grains,
• brown rice,
• oats,
• beans,
• fruits,
• and vegetables.

Whole fruits are generally acceptable because, although they contain natural sugars, they are also rich in fiber, nutrients, and water, which slow sugar absorption and improve fullness.

In general, most people would benefit from reducing refined carbohydrates while focusing more on:

• vegetables,
• fruits,
• lean proteins,
• legumes,
• soy products,
• nuts,
• seeds,
• fish,
• and water.

This overall approach is very consistent with recommendations from the Canadian Food Guide.

For more information, visit: Canada’s Food Guide

You can also find additional information about exercise, nutrition, weight loss, and overall health throughout the rest of this blog.

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