As we live longer, maintaining an active lifestyle becomes crucial for healthy aging. Regular physical activity, such as walking, strength training, or yoga, helps prevent chronic diseases, preserves mobility, and enhances mental well-being.
For the first time in history, older adults make up a larger share of Canada’s population. By 2031, nearly 23% of Canadians, roughly 9.5 million people, could be seniors over 65, reflecting a significant demographic shift driven by longer life expectancies (Statistics Canada 2024) and declining birth rates.Â
Research shows that even moderate exercise can reduce the risk of dementia, heart disease, and frailty, allowing older adults to stay independent and engaged in their communities.
With Canada’s aging population, promoting accessible fitness programs, age-friendly infrastructure, and preventive healthcare will be key to ensuring seniors enjoy not just longer lives, but healthier, more vibrant ones.
Active Living
Good physical activity plays a vital role in your health, well-being, and quality of life. These tips will help you improve and maintain your health by being physically active every day.
- Take part in at least 2.5 hours of moderate- to vigorous-intensity aerobic activity each week.
- Spread out the activities into sessions of 10 minutes or more.
- It is beneficial to add muscle and bone-strengthening activities using major muscle groups at least twice a week to help your posture and balance.
Do What You Love
Find an activity you enjoy, such as swimming or cycling. Remember that every minute counts.
- Look for group activities or classes in your community or get your family or friends to be active with you.
- Walk wherever and whenever you can.
- Take the stairs instead of the elevator when possible.
- Carry your groceries home.
Start slowly – Listen to your body – Every step counts!
Health Benefits of Being Active
Aerobic activity such as pushing a lawn mower, taking a dance class, or biking to the store, is continuous movement that makes you feel warm and breathe deeply.Â
- The Carousel Dance Centre in Waterloo offers Dance for Seniors.
- For Aerobic activities in the Waterloo Region, visit WWHealthline.Â
Strengthening activity, like lifting weights or yoga, keeps muscles and bones strong and prevents bone loss. It will also:Â
- Improve your balance and posture.
- Reduce falls and injuries.
- Help you stay independent longer.
- Help prevent Heart Disease, Stroke, Osteoporosis and Type 2 Diabetes.
What is moderate aerobic activity?
Moderate-intensity aerobic activity makes you breathe harder and your heartbeat faster. You should be able to talk, but not sing. Examples of moderate activity include walking quickly or bike riding.
What is vigorous aerobic activity?
Vigorous-intensity aerobic activity makes your heart rate increase quite a bit, and you won’t be able to say more than a few words without needing to catch your breath. Examples of vigorous activity include jogging or cross-country skiing.
What are strengthening activities?
Muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones, which helps make your bones stronger. Examples of activities include climbing stairs, digging in the garden, lifting weights, push-ups, and curl-ups.
If you’re not active now, adding any amount of physical activity can bring some health benefits. Take a step in the right direction. Start now and slowly increase your physical activity to meet the recommendations.
More physical activity provides greater health benefits! That means the more you do, the better you’ll feel. Get active and see what you can accomplish! Move more!
Is Physical Activity Safe for Everyone?
The recommended level of physical activity applies to all adults aged 65 years and older who do not have a suspected or diagnosed medical condition. There is some form of exercise or activity for every stage of aging and current physical condition.
Reach Out and Connect to Others
Regardless of whether or not you live with a partner or on your own, along with regular exercise, staying social can have the most impact on your health as you age. Having an array of people you can turn to for company and support as you age is a buffer against loneliness, depression, disability, hardship, and loss.
Promyse Home Care’s Nurse Case Management Services stand as a beacon of support, offering seniors not only the tools to manage their health but also the empowerment to advocate for their well-being.Â
Consult one of our Promyse Home health professionals if you are unsure about the types and amounts of physical activity most appropriate for you.Â
