Seniors and Active Living

When it comes to living life to its fullest, nothing can match the impact of physical activity!

New research has confirmed that moderate levels of physical activity, equivalent to about 20 minutes a day of brisk walking or yard work, are what is required to reap many of the benefits of active living. Here are some tips on integrating physical activity into your day-to-day experience. Your reward? Increased energy and vitality, decreased feelings of stress and tension.

1. Start by picturing yourself active. Stand tall, pull your shoulders back and step lively. Plan to deliberately add physical activity to your normal day.
   
   
2. Move your fingers and toes while talking on the telephone. Take a stretch break when sitting for long periods of time. Roll your shoulders in large backward circles to correct the stooped posture that develops when you are knitting or working at a desk.
   
   
3. Stretch and deep breathe every day. It will keep you supple and help you relax.
   
   
4. Walk. Get off the bus early; walk around the mall once before you enter a store; walk to the store and carry small groceries home; take a friend in a wheelchair shopping; walk your dog (or borrow a neighbour's); use the stairs instead of the elevator.
   
   
5. Wash and polish your own car (you'll save money too); speed up your housework accompanied by music on the stereo.
   
   
6. Enjoy walking out-of-doors. Discover new neighbourhoods; try hiking, bird-watching or star gazing with someone special. Take a grandchild on a picnic or nature trail walk.
   
   
7. Try swimming or aqua fitness. Moving around in the water is especially helpful if you have joint or respiratory problems.
   
   
8. Enjoy the rewards and healing power of gardening - in your back yard, on a rented plot or in containers on your balcony.
   
   
9. Take a preschooler to the park. Fly a kite or build a snowman with a young friend.
   
   
10. Join a group for dancing or exercise classes.  Nothing beats the combination of enjoyable activity, lively music and interacting with new friends.

top of page

The physical benefits of active living that are important to seniors include the following:

• stronger bones and muscles;
  
  
• improved heart and lung function;
  
  
• reduced risk for heart disease;
  
  
• improved digestion, less incidence of constipation;
  
  
• increased energy, less fatigue;
  
  
• better sleep;
  
  
• less anxiety and depression, better stress management;
  
  
• opportunities to socialize with others.

—Live it Up!

A Guide to Healthy Active Living in the Senior Years

haut de page