Your Guide to Staying Fit as You Age
Most of us know that staying active is an essential part of a healthy lifestyle. As we get older, regular physical activity is key to helping prevent and manage high blood pressure, and diabetes, and maintain your mobility and independence.
That means that physical activity is an important part of maintaining a high quality of life, and to help you get started, we’ve put together this guide for staying active as you age.
The benefits of staying active
There are many immediate, long-term, and intangible benefits that come with maintaining an active lifestyle, such as:
- Improved balance
- Improved mood
- Reduced falls and injuries
- Staying independent longer
- Slowing down of age-related changes
- Prevention of heart disease, stroke, osteoporosis, type 2 diabetes, some cancers, and premature death
And the best part? The more consistent you are, the more benefits there are to enjoy!
How much exercise is enough?
While a recommended amount of exercise and activity will vary for everyone, there are a few general rules of thumb that can help you set some goals. The most important thing, however, is to stick to activities that are within your abilities. You can explore general activity guidelines for your age group on the Canadian Society for Exercise Physiology website.
The Government of Canada recommends:
- 2.5 hours of moderate-to-vigorous exercise per week
- 10 minutes or more per session
- 2 sessions per week should focus on muscle and bone strengthening
5 tips to help get you started
Looking for a place to start? We’ve put together 5 tips to help get you moving a little more every day.
1. Start small
It’s natural to feel overwhelmed when starting an exercise routine so we recommend starting small. Try making your daily routine more active by standing more throughout the day, taking the stairs instead of the elevator, or walking to the store instead of driving. These small actions will add up over time!
2. Choose an activity you enjoy
Many of us have had bad experiences with exercise in the past, which makes us reluctant to take it up again. But the good news is there are lots of different types of exercise out there – dancing, yoga, or even just a simple walk are all popular options. The most important thing is to find something you enjoy and will stick with.
3. Try out online classes
There are many (often free!) online classes that you can do right in your living room. A simple search on YouTube will bring up options for anything from yoga and Zumba, to strength training and aerobics.
4. Make sure you have the right equipment
A lot of activities only require you to have a space to move around in and some comfortable clothes. On the other hand, activities like yoga might require you to use a floor mat, while for strength training you may need weights. If you need exercise equipment, wellwise.ca has a range of products to choose from.
5. Go for it
The best way to get into a better activity to routine is to simply get started. Begin by setting up dedicated times within your daily routine where you will be active. This could be a morning walk to start your day, an exercise routine after lunch, or stretching before bed. And if you need some help, explore a wide range of fitness products at wellwise.ca.