We can’t avoid age. However, we can avoid some aging. Continue to do things. Be active. Life is fantastic in the way it adjusts to demands; if you use your muscles and mind, they stay there much longer.
– Charles Hard Townes
How you can get active!
There are many ways to get active! The 24 Hour Movement Guidelines for Adults 65 years or older recommend the amount and the kinds of activities to aim for.
It is recommended that adults aged 65 years and older should accumulate at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more.
Moderate-intensity activities will make you breathe harder and will likely make you sweat.
Examples include: brisk walking, bicycling.
Vigorous-intensity activities will make you sweat and feel ‘out of breath’.
Examples include: cross-country skiing, swimming.
Strength building activities cause the muscles to contract against resistance and pull on bone, which helps to build strong muscles and bones. This form of activity should be performed at least 2 days a week.
Examples include: swimming, activities that use body weight such as yoga, rowing, and strength training.
Those with poor mobility should perform physical activities to enhance balance and prevent falls.
Get Your Move On!
Older adults who want to get a move on can measure their progress with the help of a pedometers. Pedometers count the wearer’s steps during physical activity and have been successfully used to motivate and increase walking and physical activity patterns.
Pedometers can be checked out at the Seniors Centre (56 Francis St) or from one of Kingston’s libraries.
Need a new activity? Try one of these!
Some adults enjoy running marathons, while others find a 15 minute walk a challenge. Everyone has a different fitness level, so participate in what YOU feel comfortable in and enjoy doing. Here are a few ideas to get you started…
- Walking, hiking or urban poling
- Ice skating
- Dancing (all kinds)
- Exercising at home
- Aquafit classes
- Various team and individual sport e.g., soccer, shinny hockey
- Cleaning house
- Learn to swim/skate programs
- Winter hike or snowshoe