Stay Healthy and Independent As You Age!

Physical activity is vital to a healthy life. It keeps you strong, reduces your risk of certain diseases and chronic conditions, and helps you maintain your health and independence. Try for a moderate amount of activity (30 - 60 minutes a day) on most days of the week for full benefits like:

• Better physical and mental health
• More energy
• Continued independence
• Improved self-esteem
• Greater relaxation
• Better sleep
• Fewer aches and pains
• Help staying at a healthy weight
• Stronger bones and muscles
• Better posture and balance – which reduce your risk of falls and injuries.
• Reduce your risk of falls and injuries.

Taking the First Steps - (Tip Sheet)

• First, consult with your doctor or health practitioner. Get his/her advice and medical clearance. Review any symptoms or concerns that might affect your safety.
• Think about how you can be more active throughout your day. Remember: even little things like moving around frequently, taking the stairs, and carrying your groceries are all part of an active lifestyle!
• Based on your current fitness level and functional ability, choose an activity, fitness program or facility that matches your interests and needs.
• Choose activities that you enjoy that can become a regular part of your routine.
• Make sure you have the right equipment to participate in the activity safely. That includes comfortable footwear, clothing and protective gear (if required). Safety is first and foremost.
• Find others to join you to make it more fun. Partners can provide encouragement and help overcome problems with transportation or safety.
• Set S.M.A.R.T. goals and action steps. See the tip sheet on S.M.A.R.T. goal setting .
• Do a proper warm-up before and cool down after your activity. See the tip sheet Warming Up and Cooling Down.
• Drink water before, during and after your activity.
• Engage support from family and friends.
• Make the commitment and get started!

What kind of activity is best?

Canada’s Physical Activity Guide to Healthy Active Living for Older Adults advises that there are three types of activities you need to incorporate into a balanced physical activity program:

• Endurance
• Flexibility
• Strength and Balance

Endurance

Being physically active is an investment in your health. Endurance or aerobic activity increases your heart rate, breathing rate and body temperature – and, in the process, strengthens your heart and lungs and helps them function more efficiently.

Regular endurance activities can lead to:

• Better health
• Weight control
• Feeling more energetic
• Relaxation and reduced stress
• Improved self-esteem
• Improved posture and balance
• Stronger muscles and bones

Examples of endurance activities:

• Walking
• Golfing
• Garden work (raking, digging)
• Housecleaning (vacuuming, washing floors)
• Cycling
• Skating
• Swimming
• Racquet sports
• Dancing
• Cross-country skiing

Endurance Activity Guidelines:

• Once you have medical clearance, begin with 10-minute sessions of moderate activity. Try to accumulate 30-60 minutes of activity throughout your day.
  
  
• Low-impact activities such as swimming and water exercises are recommended if you have concerns about mobility and balance. There are also low-impact exercises that are beneficial and help get you active, including wheelchair exercises and games.
  
  
• Once you have been active for more than 3 weeks and your activity has become easier to do, you can change one component of the FITT principle – frequency, intensity, time and type. Time is usually the first thing to increase. For more, see the tip sheet Physical Activity Guidelines: F.I.T.T .
  
  
• Enjoy what you’re doing. It should be fun.
  
  
• If a change in your health status, an injury, weather conditions, cancelled class or any other barrier gets in your way, try to work around it. Plan strategies and alternate activities. See the tip sheet Barriers to Being Physically Active for the Older Adult .
  
  
• If you experience pain or discomfort throughout your session, stop the activity. Consult your doctor or other health practitioner about your symptoms or injury.

Follow the guidelines below to slowly increase your level of physical activity.

FITT	Just Starting Out	Regular Routine
F requency	Most days	4-7 days
I ntensity Breathing Rate Talk Test	Light Slight increase Talk easily	Moderate Deep and consistent Talk in short bursts
T ime (minutes)	10+ up to 3 times per day	30-60
T ype (examples) (continuous, involves large muscle groups)	Light walking Gardening T’ai Chi	Brisk walking Swimming Biking

Flexibility
Activities that help keep your muscles relaxed and your joints mobile help maintain flexibility. Try to include daily bending, stretching and reaching movements that take your joints through their full range of motion. A functional range of motion at all joints allows you to manage daily activities such as tying your shoes, reaching over your head and getting in and out of the bathtub without discomfort and strain.

Being flexible can lead to:

• Improved functionality in everyday tasks
• Independent living
• Improved posture
• Reduced muscle stiffness and soreness
• Reduced risk of injury
  

Examples of flexibility activities:

• Daily chores around the house (putting away groceries, dusting, sweeping)
• Yard work (raking, digging, moving garden waste)
• Stretching routines before and after physical activity
• Yoga, pilates, T’ai Chi
• Stretch and strength classes

Stretching Guidelines:
Stretch after endurance and strength exercises, when your muscles are warm. If you are doing a stretching program only, warm up by going for a short walk.

• Slowly and smoothly stretch to the point just before you feel discomfort or pain. No bouncing.
• Try to stay relaxed. You should not feel any pain or strain. If you do feel pain, you’ve stretched too far.
• Hold each stretch for 10 - 20 seconds.
• Repeat each stretch 2 - 3 times.
• Breathe normally – no breath holding!
• Stretch each muscle a minimum 1 - 3 times.
• Avoid stretches that hurt or feel wrong. Stretching may cause mild discomfort but it shouldn’t hurt.

Carrying out daily activities:

• Know your body’s limitations – don’t go beyond your comfort range.
• Move slowly when reaching, bending and stretching. Slow movements will help minimize the risk of injury.
• Make sure you have your balance when reaching out to the side, down to the floor or above your head.
• Be safe.
• Follow the guidelines below to slowly increase your level of physical activity.
  

	Stretching Program	Daily Activities
F requency	Daily	Daily
I ntensity	Take stretch to just before point of pain and hold	Move joint to end point without discomfort
T ime	10-20 seconds hold repeat 2-3times 15-30 minute program	Complete given task
T ype	Hold each stretch No bouncing Stretch classes, yoga, pilates or self-guided program	Daily activities (reach, bend, and stretch), bowling and T’ai Chi

Strength and Balance
Adequate muscular strength allows you to deal with the demands of daily living and helps protect your joints and muscles from injury. For example, strong core muscles in your abdomen and back help reduce the risk of back injuries.

Other benefits of strong muscles include:

• Improved mobility and enhanced quality of life
• Ability to perform daily activities easily
• Better posture
• Reduced risk of osteoporosis
• Decreased blood pressure
• Reduced cholesterol

Strength activities involve working your muscles against a resistance. Examples of some strength activities are:

• Heavy yard work (cutting and piling wood)
• Raking and carrying leaves
• Lifting and carrying groceries
• Climbing stairs
• Carrying laundry
• Weight/strength training programs

When starting a strength training program, ask yourself if you want to go to a community centre or fitness club to strength train (using free weights, weight machines or circuit classes) or do a home-based program (using hand weights, tubing, or body resistance exercises). It’s important to choose a program with exercises that you enjoy and can safely perform. Here are some general guidelines to help you get started.

Strength Training Guidelines:
If you have never done any strength training, it’s important to consult a trained professional. When starting a new program:

• Warm up at the beginning of each session.
• Choose exercises that are appropriate for your program and long-term goal. Do 6 - 8 exercises working all your major muscle groups (upper body, lower body and trunk) and both sides of your body (front and back).
• Learn the proper settings and loads for each piece of equipment or exercise movement.
• Learn the proper lifting techniques or movement patterns. Take 3 seconds to lift and 3 seconds to lower weights.
• Begin with a weight or resistance you can lift 8 - 15 times. If you can’t lift a weight more than 8 times, it’s too heavy; if you can lift it more than 15 times, it’s too light.
• Breathe regularly during each exercise – no breath holding. Breathe out on the lift or exertion phase.
• Take adequate rest between exercises (1 - 2 minutes) and then repeat.
• Avoid exercises that hurt or feel wrong. Some of the exercises may make you a bit sore at first but they should never cause pain.
• Remember to drink water before, during and after your strength program. See the tip sheet Fluid Facts for Seniors .
• Stretch out your muscles after your strength program.

Carrying out daily activities:

• Know your body’s limitations. Don’t do repetitive movements that may strain your muscles. Take a break whenever you need one.
• Make sure you have your balance when lifting or moving objects.
• Make sure you can safely lift and control an object. If it’s too heavy, ask for assistance.
• Be safe. Lift with your legs (bent knees and a straight back).
• Follow the guidelines below to slowly increase your level of physical activity.

	Strengthening Program	Daily Activities
F requency	2-4 days per week	Daily
I ntensity	Weight you can lift 8-15 times	Move objects in your daily routine
T ime	20-30 minutes, 2-4 sets, 6-8 exercise	Periodically throughout the day
T ype	Use your body weight, tubing, hand weights or gym equipment. Do standing, sitting or lying exercises	Groceries, laundry, gardening, climbing stairs

Balance
You can practice and improve your balance easily throughout the day. Stand on one foot, then the other while waiting for the kettle to boil or the bus to arrive. Kneel slowly from a standing position, holding on to a table or chair with one hand. As you progress, hold on with one finger and then no hands – you’ll see your progress!

Links:

Active Communities

Canadian Centre for Activity and Aging

Active Living Coalition for Older Adults

International Council on Active Aging

National Institute on Aging : Senior Health

Canada’s Physical Activity Guide for Older Adults

BC Recreation and Parks Association

• Walking Program Resources