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Active Living As We Age

Active Living As We Age

  • Take part in endurance activities such as walking and cycling at least 150 minutes per week, in sessions of 10 minutes or more
  • Do activities that improve strength at least 2 days per week
  • Do exercises or activities that enhance balance and flexibility

Being active every day is a step towards better health & body weight.
BE ACTIVE IN A WAY THAT SUITS YOU!
This will help ensure that you are active on a regular basis.

Here are some tips:

  • Endurance or aerobic activities should be moderate to vigorous in intensity. Examples: walking, swimming, dancing, aerobics, cycling, cross-country skiing. Try to take the stairs or walk whenever possible.
  • Do activities that increase strength and involve the major muscle groups at least twice each week. Examples: lifting weights or household items such as laundry or groceries, climbing stairs and doing wall push-ups.
  • Do activities to improve your balance every day, to help prevent falls. Examples: reaching, bending, Yoga, Tai Chi.

Learn more about active living:

Active Living Coalition for Older Adults:  www.alcoa.ca

Canadian Physical Activity Guidelines for Older Adults – 65 Years and Older:  www.esep.ca/guidelines

Canadian Centre for Activity and Aging:  www.uwo.ca/actage

Osteoporosis Canada:  www.osteoporosis.ca

How do Diet & Exercise affect bones & muscles?

HOW DO DIET AND EXERCISE AFFECT BONES AND MUSCLES?

As we get older, we lose bone strength and muscle mass. Here are some ways to keep bones and muscles strong:

  1. Eat enough protein.
  2. Include calcium in your diet. The recommendation is that you get 1200 mg calcium a day, either through your diet or supplements or both.
  3. Include Vitamin D in your diet. You need 800 to 2000 IU vitamin D from your diet, supplements or both. Dietary sources of vitamin D include fortified milk and fish (salmon, mackerel, herring).
  4. Do weight-bearing activities like walking or lifting.
  5. Do exercises that help build muscles.

Learn more about active living:

Active Living Coalition for Older Adults: www.alcoa.ca/

Canadian Physical Activity Guidelines for Older Adults – 65 Years & Older:
www.esep.ca/guidelines/

Canadian Centre for Activity and Aging: www.uwo.ca/

Osteoporosis Canada: www.osteoporosis.ca/

HEALTHY EATING AS WE AGE

HEALTHY EATING AS WE AGE

As we get older, we need fewer calories, but our need for nutrients remains the same and even increases in some cases. This makes meal planning important. Here are some tips on eating well:

  1. Eat balanced meals from the four food groups, every day
  2. Eat less sugar
  3. Eat less fat and salt
  4. Choose whole grain and fresh fruit and vegetables

Learn more about healthy eating:

Eating Well with Canada’s Food Guide: www.healthcanada.gc.ca/
Or call: 1-866-225-0709

Dietitians of Canada: www.Dietitions.ca/

Active Living Coalition For Older Adults: www.alcoa.ca/

Early Signs of Alzheimer’s

EARLY SIGNS OF ALZHEIMER’S

Learn to recognize the early symptoms of Alzheimer’s Disease

www.ow.ly/lb6M30aXUH4/