Older Years (65 years and older)
It doesn't matter what your age is or if physical activity has not been a part of your life, it is never too late to start. Being physically active can help you maintain your mobility, balance, and ability to live independently. It can also decrease your risk for chronic disease, such as: high blood pressure and heart and stroke disease, as well as premature death and give you a better sense of well being and help with your mental health.
To gain these health benefits, the physical activity guidelines recommend that you be physically active for a total of at least 150 minutes per week with activities that last for a period of 10 minutes or more, that will get your heart beating faster and where you can still talk but not sing (moderate intensity) to activities that make your heart beat even faster and you can only say a few words between breaths (vigorous intensity). Plan to build physical activity into your day by going for a brisk walk or go for a bike ride. Join a dance or yoga class to help maintain your balance.
Improving or maintaining your posture and balance as well as your muscle and bone strength will help with your everyday living activities, maintain your independence and will help to prevent falls. This can be achieved by doing activities twice a week that strengthen your muscles and bones, such as: weight training, heavy gardening, running/jogging and water resistance sports such as aqua fitness. Check out the video below on
Exercises at the Kitchen Sink
For information and websites on Falls Prevention go to:
To learn about the Canadian Physical Activity Guidelines, go to www.csep.ca/guidelines