Blog

Letting it Go!

Have you ever taken a deep calming breath and asked yourself this question?

Forgiveness is the Key

FORGIVENESS IS THE KEY

Have you ever had a grudge you could not ‘let go’?

Release that negative energy.

No good will ever come of it.

“You can’t look a gravestone in the eye and ask its’ forgiveness.” – MsM

Reduce Stress Any Way You Can

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/