WHAT KINDS OF PHYSICAL ACTIVITY SHOULD YOU DO AND HOW OFTEN SHOULD YOU DO THEM?
The best kind of exercise is one you enjoy. However, some exercises address different areas of physical function. Talk to your health care provider to help determine the best exercise program for you.
Regular weight-bearing exercises can help you increase walking speed, improve leg strength and promote balance, resulting in fewer falls, better weight control, improved mobility and higher levels of vitality.
Strength or resistance training can help counter common problems such as arthritis, diabetes, obesity, back pain and depression.
Strength or resistance training can help counter common problems such as arthritis, diabetes, obesity, back pain and depression.
Flexibility and balancing exercises improve balance and reduce the risk of falls.
HOW MUCH EXERCISE SHOULD YOU GET EACH WEEK?
It is recommended that Canadians of all ages, including older adults, get at least 150 minutes of moderate to vigorous intensity, aerobic physical activity per week.
Here are some clues to help you gauge your exercise intensity:
Moderate exercise: Your breath speeds up but you are not out of breath, you develop a light sweat after 10 minutes of activity, and you can carry on a conversation but can’t sing.
Vigorous exercise: Your breath is deep and rapid, you develop a sweat only after a few minutes of activity, and it is difficult to say more than a few words.
WHAT ARE THE BENEFITS OF EXERCISE FOR OLDER ADULTS?
Exercise can help manage chronic health conditions that older adults commonly face. Physical activity can also help older adults remain independent. If you begin to experience functional decline, starting an exercise program can help take back control.
Here are a few benefits of exercising for older adults:
Falls – Regular exercise strengthens muscles, builds muscle mass, improves balance, and enhances flexibility, all of which help reduce the risk of a fall, as well as easing the burden of a fall if it happens.
Type 2 Diabetes – Regular exercise uses sugar stored in the blood. Exercise—even a short walk—after meals can help reduce excess blood sugar and manage the effects of the disease.
Heart Disease – The heart is a muscle that benefits from and is strengthened by exercise, but some forms of heavy activity can be dangerous, especially after heart surgery. Cardiac rehabilitation programs are often individually designed and monitored; ask your health care provider if your condition warrants a referral to such a program.
Back Pain – Exercise, such as walking and stretching, can help address back pain, which is common in older adults.
Exercise can help manage many other conditions, including osteoporosis, arthritis, asthma, emphysema, obesity and cancer.
Exercise can also:
- Improve bone and muscle strength.
- Enhance mobility and reduce awkward movements, muscle strain, falls and fractures.
- Enhance brain power by increasing serotonin levels in the brain, which leads to improved focus and clarity, and reduce cognitive decline.
- Manage depression and anxiety by reducing levels of stress hormones such as cortisol and adrenaline.
SUGGESTED RESOURCES
EXERCISE IS MEDICINE CANADA
Exercise is Medicine Canada is a movement to encourage a healthy lifestyle among Canadians. Its programs are based on promoting exercise to reduce the risk of chronic disease.
CANADIAN SOCIETY FOR EXERCISE PHYSIOLOGY –
EXERCISE GUIDELINES FOR OLDER ADULTS
The Canadian Society for Exercise Physiology (CSEP) recommends older adults engage in 150 minute of moderate- to vigorous-intensity aerobic physical activity per week. It also suggests activities older adults can participate in to meet the goal of 150 minutes per week.
MY ACTIVE INGREDIENT
My Active Ingredient is a peer-to-peer online healthcare hub on physical activity and health where patients, care providers, and the public can share their favourite ‘movement hacks’ and successes.
Modified: 08/2022
We would like to thank the following for their support of our Education Resources to Support Healthy Ageing Initiative
- Mon Sheong Foundation and the Ben and Hilda Katz Foundation have generously provided funding to support printing and translation of our Education Resources to Support Healthy Ageing.
- The Ministry for Seniors and Accessibility supported this initiative with funding through its Seniors Community Grant Program.