Are you a senior who wants to stay active, even from home?
Staying at home doesn’t mean you can’t be physically active, even if you have mobility or health challenges. There are many ways to keep moving to stay healthy. The benefits of being active include:
- Improving your balance,
- Reducing falls and injuries,
- Staying independent longer,
- Helping prevent heart disease, stroke, osteoporosis, type 2 diabetes, some cancers and premature death.
According to the Regional Geriatric Program of Toronto, older adults can lose one to five per cent of muscle mass each day when they aren’t physically active.
The key is to find appropriate and safe exercise to avoid the risk of a fall or injury. And it doesn’t need to be a formal class. Even some light yardwork or dancing is beneficial.
Ways to Stay Active
Walking: Getting in some steps is one of the best things for your body and mind. Mobility and weather permitting, take a walk around the yard or neighbourhood. If you must stay indoors, walking around the house or marching in place are good options.
Online videos: There’s a wealth of online fitness classes, many free. Gentle stretching exercises such as yoga (including chair yoga) and tai chi are especially beneficial.
Strength training: You don’t need a home gym. Many exercises can be done seated or lying down. You can use your body or household items such as soup cans to add weight. There are many videos and resources available online.
Body breaks: Stand up at commercial breaks or after a book chapter.
Move every 30 minutes: Slowly lift your arms as far over your head as possible and back down. Add more stretching, lifting and tapping to your day.
If You Live With a Disability
If you’re a senior with a disability and would like to access adaptive equipment – multisport wheelchairs, handcycles, boccia & bowling ramps, hockey sledges, sit skis, racing chairs and more – you can contact Ability New Brunswick at 1-866-462-9555 or info@abilitynb.ca.
More Resources
- The Government of Canada has a tipsheet for seniors on how to get active. Download the PDF by clicking here.
- Ottawa Public Health has a guide to strength and balance exercises. Click here to visit the website.
- For more on staying active for people aged 65 and up, visit the ParticipACTION website by clicking here.
Safety Tips
Before starting any exercise routine, check with your doctor to make sure it’s appropriate and safe. Reducing the risk of falls and injury is very important.
- Wear proper footwear.
- Stay hydrated.
- Exercise on flat surfaces free of tripping hazards.
- Don’t overdo it. Take it slow and steady, gradually increasing the fitness routine over time.
- If you live alone, let someone else know you are exercising in case you fall or hurt yourself.
