It’s never too late to add activity into your life
Too little exercise is a problem for most Canadians, but, for seniors, the negative consequences of inactivity are a more immediate concern. With a lifetime of ingrained health habits, it can be difficult for elders to make positive changes, but Active Aging Canada (AAC) intends to motivate and inspire them to live actively and live well.
“Our goal is that people can age well so they can live as independently as they want as long as possible, because nobody really wants to lose their independence,” said Patricia Clark, AAC national executive director. “In order to do that, they’ve got to stay physically strong and mobile.”
Although Canadian Physical Activity Guidelines advise that seniors perform 150 minutes of moderate to vigorous exercise per week, Clark said that more modest goals can often be more effective. “A lot of the research is showing now that anything is better than nothing, so we aren’t asking people to start out by running 30 minutes a day,” she said. “If they just go for a walk for 10 minutes, that will start to help to get some health benefits. Then, if they can do 10 minutes three times a day, they’ve got that 30 minutes, and they can do that five times a week.”
The key, she said, is finding small opportunities for exercise every day. “It’s not necessarily scheduling going for a run or going swimming, but they can include activity in the day to have more physical activity,” said Clark. “When they’re in the bathroom brushing their teeth, there are exercises they can do to strengthen their calves, or if they’re in the bedroom, there are some exercises they can do when they’re getting dressed to do some extra stretching.”
Active living is only part of a holistic approach to health, but incremental changes can just as easily be applied other aspects, such as diet. “The premise of that is baby steps, taking very small steps, something that you can do that you might enjoy that’s not going to be significantly out of your routine,” Clark said. “I’m talking things as simple as, ‘Let’s make the goal this week to have a glass of water at lunch and dinner as opposed to a can of pop,’ or, ‘Let’s consider having a piece of fresh fruit as opposed to a donut or a cupcake.’”
Although the danger of losing one’s independence can be enough to spur some seniors to a healthier lifestyle, Clark
said that enjoyment is a far greater motivator. “They want to feel good, and, of course, they feel stronger and they feel better because they’re doing things,” she said. “It has to be fun.”
That emotional boost is often produced by social interaction, which means that the social aspect of health is as important as any other. “From a healthy aging perspective, the social connection is critical for mental health,” said Clark. “People going to play bridge are not doing anything that’s going to improve their physical components, but they’re stimulating their brains, and they’re also socializing. The socialization is really important to keep them mentally alert and keep them mentally well.”
One example of an AAC program that promotes physical health through enjoyment and social interaction is Mall Walks. These 30-minute exercise classes focus on stretching and strengthening muscles using balls and bands. After that, attendees walk the mall and socialize.
If the program seems straightforward, then it is indicative of AAC’s desire to keep its communications simple and accessible, and it was that drive that prompted the organization’s rebranding earlier this year. On April 1, the organization transitioned from the name Active Living Coalition for Older Adults (ALCOA) to AAC to make itself easier for its target demographic to find. In print, YouTube videos and on its website, AAC strives to provide information as clearly and simply as possible. Its active living tips have been edited by a clear language reviewer and translated into seven languages to reach the aging Canadians who may not read English fluently.
AAC’s old name also caused confusion in that people who could have benefited from the organization’s advice but did not identify as older adults would assume that its advice did not apply to them. “We aren’t changing our target audience, but we are enhancing it so that the name does not dissuade people of a younger age to come and look at the information,” Clark said.
Clark extends this simple message to all Canadians: “The biggest thing to emphasize to someone who’s not been active is that it’s never too late to start and that every little bit helps,” she said. “Anybody at any age can benefit from doing any kind of activity.”