Being physically active is one of the most important things older adults can do to maintain their physical and mental health and quality of life as they age. There are many benefits of regular physical activity:
• Continued independent living
• More energy
• Fewer aches and pains
• Better posture and balance
• Improved self-esteem
• A healthier weight
• Stronger muscles and bones
• Relaxation and reduced stress
• Reduced risk of heart disease, falls and injuries, obesity, high blood pressure, type II diabetes, osteoporosis, stroke, depression and cancer
The more you move, the better you will feel. It’s never too late to get “in motion!”
It is best to be physically active every day. Aim for 30 to 60 minutes of activity (in periods of at least 10 minutes) to improve your health and fitness.
Try to do all three types of physical activity:
1. Endurance (4-7 days a week)
Activities that help you to increase energy, keep moving for longer periods of time and that are good for your heart, lungs, circulation and muscles. For example: walking, swimming, dancing, skating, cycling and hiking.
2. Flexibility (daily)
Activities that help you to move more easily to accomplish tasks of daily living, keep your joints healthy and maintain your mobility. For example, stretching, yoga, dancing, Tai Chi, golf, bowling and curling.
3. Strength and balance (2-4 days a week)
Activities that challenge all your muscles, help you to keep muscles and bones strong, reduce bone loss, and improve balance and posture. For example, lifting weights or soup cans, climbing stairs, doing wall push-ups and carrying the laundry.
