Be Active

Be Active

Follow the Canadian Physical Activity Guidelines for Older Adults (65 years and older) :

  • To achieve health benefits, and improve functional abilities, adults aged 65 years and older should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
  • It is also beneficial to add muscle and bone-strengthening activities using major muscle groups, at least 2 days per week.
  • Those with poor mobility should perform physical activities to enhance balance and prevent falls.
  • More daily physical activity provides greater benefits.

Walking is terrific exercise for keeping your heart and lungs in good condition, but it may not prevent you from falling.

Research shows that strength and balance exercises are one of the most effective ways to prevent falls. Strong legs and better balance make it easier to do daily activity and help keep you on your feet and prevent slips, trips and falls. 

Consult your doctor before you start an exercise program

Balance

Balance helps you stand, walk, climb stairs, play sports and dance without falling.

It needs different parts of your body to work together including your skin, muscles, joints, eyes, ear and brain.

How can I build my balance?

  • Many activities like tai chi, dancing, tennis, yoga or lawn bowling, which involve leaning forwards, backwards, or to the side, can help build your balance.
  • Exercises, which help your balance, include safely standing on one leg with support, stepping over objects or walking heel to toe.

Strong Legs

Keeping strong muscles, bones and joints in your legs will help you with daily activities such as getting up from a chair, climbing stairs, carrying groceries in from the car, playing with your grandchild.

How can I strengthen my legs?

  • Make your leg muscles and bones stronger with exercises like standing up from your chair without using your hands or taking part in activities using lightweights at home or at the gym.
  • Tasks such as gardening and cleaning can help keep your muscles working and your body strong.

Ask your physiotherapist, doctor, or local recreation center for advice on exercises that are right for you.

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