Fitness has total body benefits

Exercise is a main pillar in chronic pain management for it’s well-known benefits, like increasing strength and range of motion, endurance and weight management, but physical fitness has other far-reaching benefits:

  • improved organ health
  • improved cellular health
  • improved mental health
  • improved cognitive functioning
  • stress relief 
  • reduced insomnia
  • improved overall mood 
  • stronger resistance to future disease and illness 
  • endorphin* release 

Endorphins are the feel good, uplifting, mood boosting hormones that can reduce stress, anxiety and depression.

Strength and Core Training


  • Increase in flexibility and range of motion
  • Injury prevention
  • Improved posture


  • Yoga
  • Pilates
  • Tai Chi
  • Target stretching


  • Increased muscle mass
  • Improved stability
  • Strengthens bones
  • Helps improve chronic conditions


  • Weights
  • Squats
  • Tae Kwondo
  • Resistance training
  • Push ups/sit ups

Aerobic Exercise

Recreational Activity


  • Builds endurance
  • Increased oxygen uptake effciency
  • Improved heart health


  • Running
  • Swimming
  • Walking
  • Cycling
  • Zumba
  • Karate
  • Aerobic training machines


  • Lifts mood
  • Improves self-esteem
  • Relieves stress


  • Canoeing
  • Skiing
  • Kayaking
  • Skating
  • Paddle Boarding
  • Snow-shoeing
  • Dancing

Multitask your fitness

Finding time for fitness can be difficult to balance with the rest of life’s responsibilities. Many household tasks and chores have surprising physical benefits.


ChoreEquivalent Exercise/Calories Burned
30 minutes of vacuuming15 minutes of kickboxing/187 calories
Washing the car153 calories
Rearranging your closet85 calories
15 minutes of moving furniture100 calories
30 minutes of indoor redecorating167 calories
30 minutes of cleaning windows40 push-ups/167 calories
60 minutes of sweeping or mopping240 calories
15 minutes of scrubbing the tub30 jumping jacks/90 calories
30 minutes of gardening40 minutes of biking on flat terrain/250 calories
15 minutes of dish washing (every day for a week)Swimming 2500 metres/175 calories
60 minutes of cooking a meal150 calories
60 minutes of doing laundry100 sit-ups/100 calories

Suggested Weekly Exercise


2.5 hours/week – Moderate intensity


1.5 Hours/week – Vigorous intensity

5 hours/week – Ideal for increased health benefits


2 days/week – Strength and muscle-building training