LibGuides: Patient Education: Physical Activity

The resources on this page have been selected and reviewed by health care professionals with Primary Health Care's Community Health Teams, supporting group wellness programs about:

Physical Activity

Free and Low Cost HRM Community Based Programs

Primary Health Care's Community Health Teams have compiled the lists of local physical activity programs below. Check the list for your area to find out what is available to get you out walking, dancing, swimming, doing yoga and more.

* Please contact program locations prior to attending programs to ensure that the listed times, dates, and costs are accurate.

Events listed are Fall / Winter 2021/2022:

Education

NSWalks - Hike Nova Scotia
The goal of NS Walks is to create social supports to increase opportunities for people who are currently less active to enjoy the benefits of walking. Walking includes all abilities and mobility methods. To join a walking group in your community or to become a walk leader visit our website.
Get Fit in the Kitchen
Eight exercises you can do in your kitchen.
Type: Strength, flexibility and balance
Difficulty: Standing, beginner
Length: 2 minutes 45 seconds
Canadian Society for Exercise Physiology - Canadian 24 Hour Movement Guidelines
Free PDF downloads of physical activity guidelines for all stages of life - early years (0-4), children and youth (5-17), adults (18-64), and older adults (65 and up).
ParticipACTION - Let's get moving
Tips on how to get moving, the impact of inactivity, physical activity guidelines, infographics, news, and much more.
Get Canada Standing
Canadians sit almost 10 hours each day (on average). This site offers tips on how to do regular minor movement while working in order to keep our bodies healthy.
Move Your Way
The Move Your Way® tools, videos, and fact sheets on this page have tips that make it easier to get a little more active.
Workout to Go – A sample exercise routine from the National Institute on Aging
PDF with basic workout for older adults: warm-up, strength, balance.
Let's Make Our Day Harder - Dr. Mike Evans
Tips for adding exercise to everyday life.
23 and 1/2 hours - Dr. Mike Evans
Exercise is the best prescription for so many health problems. Benefits of daily exercise are explained.
Halifax Recreation - Free and low cost programs in HRM
A list of programs offered such as open gyms, free skating, Emera Oval activities as well as how to access them.
Halifax Recreation - Funding access application
The Funding Access Program is in place to provide recreation opportunities to children, youth, and adults in financial need.
Diabetes Canada - Introductory Resistance Program
A set of exercises meant to keep your muscles active and healthy through regular resistance training to improve your management of diabetes.
Eldergym Senior Fitness
Free information and short exercise clips. There is also an option of join their Academy for $20/month.

Exercise Videos

Low Intensity Exercise Program
Home program created by the Community Health team and includes a warm up, strengthening, balance and cool-down exercises.
Type: Strength, balance, stretch
Difficulty: Beginner
Length: 48 minutes
Mindful Movement
This video was created by the Hants Health and Wellness Team and Community Health Teams. It will guide you through slow, gentle movements in a chair and when standing. This video includes posture education and a self-awareness check-in.
Type: Range of motion, posture
Difficulty: Beginner or anyone wanting to build more body awareness
Length: 29 minutes
Ready, Set, Move – Stretching
Home program created by the Community Health Team.
Type: Stretching
Difficulty: Beginner
Length: 36 minutes
Ready, Set, Move - Intro to Cardio
Home program created by the Community Health Team.
Type: Cardio
Difficulty: Beginner to moderate
Length: 21 minutes
Ready, Set, Move - Strength
Home program created by the Community Health Team including a seated warm up and full body strengthening routine.
Type: Cardio, strength
Difficulty: Beginner to moderate
Length: 38 minutes
Ready, Set, Move - Balance
Grab a sturdy chair and join the Community Health Team physiotherapists to learn a variety of basic balance exercises. This video also shows you how to progress them safely.
Type: Balance
Difficulty: All levels
Length: 11 minutes
Gentle Tai Chi and Qi Gong - 25 Minute Video
Gentle Chair Yoga, Tai Chi and Qigong – LEAP Services at Toronto Rehab – a gentle movement practice for anyone.
Type: strength, stretch, balance
Difficulty: Beginner
Length: 5 - 35 minutes
Qigong – a standing movement practice
Type: stretch, strength, balance
Difficulty:Intermediate
Length: 18 minutes
On Demand Fitness - YMCA
Lots of short exercise videos that can be done at home, with or without equipment.
Type: Cardio, strength, stretch, balance, Gentle fit.
Difficulty: All levels.
Length: Varies from15 to 30 minutes.
Vitality4Life with Curtis Adams.
Creative fitness routines for older adults.
Type: Cardio, strength, stretch and balance.
Difficulty: Chair, beginner.
Length: 5 - 30 minutes
Yes2Next
Mother and daughter duo that provide exercises for seniors and those with limited mobility.
Type: Cardio, strength, stretch and balance
Difficulty: Beginner and chair
Length: 5 - 40 minutes
Afrifitness
Join Rachael Okesola for energetic African dance inspired workouts.
Type: Cardio and Strength.
Difficulty: Moderate, Hard
Length: 5 - 30 minutes
Diverse Personal Training
A body positive personal trainer challenging societal norms for health, exercise and well-being.
Type: Strength, stretch and Cardio
Difficulty: Beginner, moderate
Length: 10 - 40 minutes
Diabetes Canada Resistance Band Workout
Basic resistance training program using resistance bands and body weight.
Type: Strength
Difficulty: Beginner (chair)
Length: 11 minutes
Fitnessblender
Over 500 free exercise classes taught by husband and wife with 25 years combined fitness experience. Website allows you to search by length, type, difficulty level etc.
Type:Type: Cardio, strength, stretch, pilates.
Difficulty: Moderate, hard.
Length: 10 to 90 minutes.
Senior Exercises Online
Free exercise videos designed for people over 60
Type: Cardio, strength, stretch, balance
Difficulty: Beginner, moderate
Length: 2 to 5 minutes
Yoga with Adriene
Slower paced light-hearted yoga classes.
Type: Stretch
Difficulty: Moderate, hard
Length:10 to 60 minutes
DoYogaWithMe
Wide variety of yoga classes. Can search by level (beginner to advanced) or class type (plus size yoga, seniors yoga etc).
Type: Stretch
Difficulty: Moderate, hard
Length: 10 to 75 minutes
Go4Life Exercise Videos (YouTube Channel)
National Institute on Aging. Lots of short exercise tutorials. For a full workout, try the 20 or 60 minute sample workout for older adults.
Type: Cardio, strength, stretch, balance
Difficulty: Beginner (chair)
Length: 5 to 60 minutes
DailyCaring - Exercise
Several exercise videos for older adults.
DailyCaring Gentle Seated Chair Exercises for Seniors
Type: Range of motion, strength
Difficulty: Beginner (chair)
Length: 9 minutes
DailyCaring 15 Minute Senior Exercise Program for Balance and Strength
Prevent falls with simple home exercises.
Type: strength, stretch, balance
Difficulty: Beginner
Length: 15 minutes