Physical activity does more than keep our bodies strong and healthy – it also keeps us independent, helps manage stress and anxiety and can even prevent (or be a treatment for) mild and moderate depression.
Every movement matters. For health benefits, The Canadian Society for Exercise Physiology (CSEP) recommends that adults aged 65 years or older:
- Be physically active each day
- Spend less time sitting or being sedentary: 8 hours or less daily, breaking up long periods of sitting as much as possible
- Spend a maximum of 3 hours each day watching recreational tv or computer time
- Get enough sleep: 7-8 hours of good-quality sleep regularly
Tips and Tricks
- Start slowly and increase your activity level 10 minutes at a time (listen to your body).
- Set goals – make a plan and ask family and friends to keep you on track.
- Make moving part of your regular routine – walk wherever and whenever you can, play with grandchildren, take the stairs when possible, take on vigorous household chores, carry your groceries home, perform simple balance or strength exercises at the bathroom or kitchen counter, stand up or perform floor (or chair/couch) exercises during commercial breaks.
- Find an activity you enjoy, such as swimming, walking, yoga, cycling, or cross-country skiing.
- Warm up and cool down to avoid injury and to moderate heart rate.
- Drink water – don’t wait until you feel very thirsty.
- Join classes, community groups, friends, or neighbours for a regular outing – having others involved helps keep you motivated, held accountable and is simply more enjoyable.
To help you take the first step, or for more information, here are some helpful resources:
- Lennox & Addington Senior Outreach Services – “55 Plus Program” offers Fitness, Educational, Social, and Arts & Crafts classes for the older adult in Lennox and Addington County. Visit online or call 613-354-6668 Ext 110
- Avoid Frailty for Healthy Aging Program – Helps residents of Kingston, Frontenac, Lennox & Addington connect with people and programs in their communities. Register at healthyagingcentres.ca or call 613-549-6666 Ext 2834
- Canadian Society for Exercise Physiology – 24hr movement guidelines for people over 65
- Active Aging Canada – Visit the website for resources and/or sign up to receive the newsletter for blogs, podcasts, and articles
- OSGA 55+ Games – The Ontario Senior Games Association is welcoming and inclusive of all Ontarians 55+ looking to join in friendly local competition with the opportunity to progress to Provincial and National competitions in the sport or activity of your choice. Lennox & Addington is represented by District 10