Tips & tools
Older Adults 65+
Choose activities that you enjoy and feel safe doing. Try to choose activities that make your heart and lungs work hard (aerobic activities). These activities use large muscle groups for a long period of time. Brisk walking, running, swimming and riding a bike all make our hearts and lungs stronger. Aim to build up to 150 minutes a week of moderate- to vigorous- intensity aerobic activity. Try to do physical activities for at least 10 minutes at a time.
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but not sing along to a song while being active.
Physical activities that make muscles and bones stronger should be done 2 to 3 times each week. These include activities like yoga and lifting weights.
To reduce sedentary time try not to sit for more than two hours at a time.
Sedentary time is when we sit or don't move much. Working at the computer, reading and driving are all sedentary. Even if you are physically active, you need to make sure you don't sit too much! Sitting too much means that you may be more likely to develop diabetes, heart disease or cancer.
| Tips & tools to get "in motion" and reduce sedentary time | |
|---|---|
| Stand up while talking on the phone | Try geocaching - a modern day treasure hunt. Need a GPS unit - no problem! |
| Love to read? Set an alarm for a 5 minute break every 25 minutes to move your body | Try some stretches between your favourite shows or during commercial breaks |
| Carry your own groceries as much as possible | Make a routine - set aside a specific time to be active |
| Try taking the stairs as much as you can | Try a new activity like Pickle Ball |
| Join an older adult exercise class | Walk inside your local mall when the weather is bad |
Turn any room into a gym by downloading the circuit posters.
It is now available in French and English. View it here.