WAYS FOR SENIORS TO STAY ACTIVE

Physical fitness is important for people of all ages, but older adults especially need to stay active.

Physical activity can prevent or defer many of the health problems associated with aging, such as arthritis, heart disease and osteoporosis. It can also improve balance, strength, stamina and flexibility, allowing you to continue doing your daily activities so you can stay in your home and not become dependent on others.

Health Canada recommends doing at least 2.5 hours of moderate-to vigorous intensity aerobic activity each week. The talk test is the easiest way to gauge your intensity level. If you can talk but not sing, you’re exercising at a moderate intensity. If you have trouble saying more than a few words without gasping for breath, you’re doing vigorous-intensity exercise. In addition to aerobic activity that gets your heart pumping, you should also incorporate bone-building exercises at least twice a week.

You’re more likely to stay active if you stick to a schedule and work out at the same time each day. Mornings are widely regarded as the best time of day to exercise, but figure out what works best for you. You can start slow, but ideally you want to aim for 30 minutes of moderate aerobic exercise five days a week and at least two strength training sessions each week, with a minimum of 48 hours in between sessions so your muscles can recover, reducing the risk of overuse injuries.

During cold winter days, it can be more enticing to exercise indoors. And when the weather is extreme and the sidewalks are icy, it’s a good idea. But don’t overlook the benefits of getting fresh air and sun exposure to boost vitamin D levels, which helps strengthen your immune system, making it easier to fight off viruses circulating during the winter months. Being outside, even for short periods, can boost your mood and decrease anxiety and depression, which are more prevalent when there are fewer daylight hours.

Taking a brisk 30-minute walk is a wonderful form of moderate aerobic exercise and one of the best ways to transition from a sedentary to a more active routine. Just be sure to bundle up and wear proper footwear. Map out a route in your neighbourhood or head to your local park or greenspace. If you’re having trouble getting motivated, invite a friend or neighbour to join you to make it more fun. Listening to your favourite music if you’re walking alone can also make it more enjoyable. Choosing upbeat songs with a steady beat can boost your endurance. Benefits of walking regularly include improved blood circulation, heart rate, digestion and lung capacity.

If you’re up for something more vigorous, cross-country skiing is widely acknowledged as one of the best cardiovascular exercises. Even at a slow pace, it gets your heart rate up and uses a large percentage of your muscle mass. The low-impact nature and smooth gliding motions won’t put much pressure on your joints, and cross-country skiing also improves your balance. Getting out and enjoying nature can even provide mental health benefits like reduced stress, improved mood and increased cognitive clarity. Many ski centres offer programs catering to seniors, often at significant discounts.

Indoor options include the ancient practice of yoga. Multiple studies show that yoga has positive effects on cellular aging, mobility, balance, mental health, and the prevention of cognitive decline. Some poses may appear too difficult, but the beauty of yoga is that any pose can be easily adapted to suit your mobility level.

Tai chi is another ancient practice with plenty of positive effects for older adults. Research has shown it can reduce falls by improving balance and co-ordination, increasing flexibility and stability, and strengthening muscles. Many community and fitness centres offer group yoga and tai chi classes, and most will have reduced prices for seniors. Gyms offer a variety of equipment to increase your aerobic activity, like the treadmill, rowing machine and crosstrainer.

Swimming in an indoor pool is another great way to beat the winter blues. This impact-free activity is one of the best forms of exercise for seniors, with health benefits ranging from muscle toning and increased range of motion to improved lung capacity and blood pressure management.

Exercising the mind is just as important as keeping your body fit. Crosswords, puzzles and reading are excellent options. You may also want to consider learning to play an instrument or speak a new language. A study found that musicians’ and bilingual people’s brains require less effort to perform memory tasks, which could reduce the onset of cognitive decline.