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Canada's Physical Activity Guide for Older Adults
Contains physical activity recommendations for older adults.
Physical activity is the key to maintaining independence for older adults. Regular physical activity helps joints stay mobile and strengthens muscles and bones to reduce risk of injury.
It is important that everyone knows that age is no barrier to leading a physically active life. The key is to start slowly and gradually increase over time. There are many programs designed specifically to meet the needs of today’s older adults… to get started, contact your local recreation department or local seniors centre.
To help older adults get moving, Health Canada has developed physical activity recommendations.
The recommendations are grouped into three activities:
1. Endurance activities (4-7 days per week) - These types of activities help your heart, lungs and circulatory system stay healthy and give you more energy. They range from brisk walking to household chores to exercise programs and recreational sports. Examples of endurance activities:
- Brisk walking, “aerobics” or “water aerobics” classes
- Cycling, skating or continuous swimming
2. Flexibility activities (every day) - These types of activities help you to move more easily by keeping your muscles relaxed and your joints moving freely. This is especially important as you age – it can reduce your risk of injuries that might prevent you from enjoying life! Flexibility activities include those that involve reaching, bending and stretching. Examples of flexibility activities:
- Gardening and mopping
- T’ai Chi and Yoga
- Bowling, golfing, curling and dancing
3. Strength activities (2-4 days per week) – These activities build stronger muscles, bones and joints and help improve your posture. Strength activities include those that make your muscles work against some sort of resistance. Examples of strength activities:
- carrying heavy objects, like groceries, wood, or leaves
- walking up stairs
- activities that use your own body weight as resistance like sit-ups or pushups
- activities that use an added weight for resistance, like dumbbells or weight machines
The guidelines recommend that you start slowly and add up 30-60 minutes of activity per day. Make sure every minute counts… try to be active in blocks of at least 10 minutes.
For example, on Monday you may take a 10 minute walk to the mail box to drop off some letters, stretch in front of the television during commercial breaks for 10 minutes and sweep the driveway for 10 minutes. You have accumulated 30 minutes of activity!
REMEMBER… AGE IS NO BARRIER!
Be active your way, everyday for life!
Reliable Links
Canada's Physical Activity Guide for Older Adults: