We all know that exercise is good for us and a key factor for healthy aging. However, knowing the facts and putting them into action can be intimidating.
For those over 65 years of age who may have other health challenges, previous guidelines were nearly unachievable. That is why it is reassuring that Canada’s first ever 24-Hour Movement Guidelines for Adults offers clear direction on what a healthy 24 hours looks like for Canadian adults aged 65 years and older. These guidelines were released by the Canadian Society of Exercise Physiology, in partnership with the Public Health Agency of Canada, Queen’s University and ParticipACTION.
Research during the development of the guidelines revealed that even your tongue benefits from exercise that increases your heart rate. For those who find that swallowing is becoming difficult this might be the inspiration to get you moving. The good news is that it is no longer only about the number of minutes you exercise, rather, it is our movement across the whole day that really makes the difference.
Any small steps you take will help. How can you begin to follow these guidelines? Keep these three key messages in mind:
– Move More – including 150 minutes moderate to vigorous physical activity each week. Aim for 7,000 steps a day; this includes all the steps you take in a day which really add up; don’t feel you need to fit this into an extended walk if that is intimidating for you;
– Reduce Sedentary Time. Limit this to no longer than three hours a day, which includes screen time. You could try to work one or all of these healthy behaviours into your daily habits:
– turn off the TV and put on your favourite music to lift your mood and your movement ;
– stand while you’re chatting on the phone; and
– complete a small chore during each commercial break while watching television ;
– Sleep Well. We now have a recommendation that people over the age of 65 years get seven to eight hours of sleep per night.
Following these guidelines can help keep you active throughout the day and provide meaningful benefits to your physical and mental health. After all, some activity is better than none!.
The routine rituals of daily living such as casual neighbourhood walks, gardening, household chores and taking the stairs instead of the elevator all contribute toward a healthy 24 hours. On days when fitting in heart-pumping activity is difficult — and we all have those days regardless of our age — focus on reducing sedentary time and get a good night’s rest will help adults make that whole day matter.
Adults following the guidelines can achieve health benefits and lower the risk of premature death, cardiovascular disease, Type 2 diabetes, weight gain and several cancers. In addition, doing your best to meet these guidelines and trying to move more is linked to good bone health, improved mood and a better quality of life.
All older adults should consult with their physician before starting any exercise program. Remember to start by making small changes. Find something that you enjoy doing as it is so much easier to build things that you love into your day already busy day.
Soon your children may be asking what can I get you for Mother’s/Fathers’ Day? Ask for an uncomplicated pedometer if you don’t already have one and have them set it up for you. You can see how many steps you are taking in a day; the number may surprise you. Whatever the number, just try to increase your steps and movement slowly and surely. Get outside this spring and enjoy the fresh air, sunshine and gentle breezes!
For more information, visit csepguidelines.ca.
Submitted by the Waterloo Wellington Older Adult Strategy
