I recently wrote about changes I want to make in my diet. Some days more than others, I feel that I am getting older, so I’m looking at making changes. I was partly inspired, partly validated by an article from Shape.
The article listed 5 ways to slow down or avoid some of the degeneration that is associated with ageing. The first 2 were about diet. I am working on increasing the amount of Omega-3 fatty acids that I consume (link to Omega 3 post) and eating more frequent, smaller meals (link to eating patterns post) to prevent degeneration at a cellular level. The third recommendation was this:
#3
Work out every day
Exercise
has many of the same benefits as those dietary changes, including preventing
diseases and maintaining or improving cognitive function. We need to be active
and stay active. Check out the list by
America’s National Institute on Aging on the benefits of including 4 types of exercise-
Endurance, Strength, Balance, and Flexibility- in your active lifestyle.
Shape suggests that “Thirty minutes or more of moderate to intense cardio and resistance exercise most days of the week” should be our goal.
The Canadian Government (Department of Health) includes exercise in its recommended targets for daily movement. I like how they addresses the fact that we sit at our screens too much but believe that we don’t have time to exercise. They agree with Shape that we must be physically active every day, but don’t say “work out”. There is a target for how much time to spend on screens and sedentary activities. There are separate documents for various age groups. Adults aged 18-64 are advised to be physically active each and every day, minimize sedentary behaviour, and achieve sufficient sleep for good health. Here’s what Canada says our targets should be:
CANADIAN 24-HOUR MOVEMENT GUIDELINES:
A healthy 24 hours includes:
- Performing a variety of types and intensities of physical activity, which includes
- Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week
- Muscle strengthening activities using major muscle groups at least twice a week
- Several hours of light physical activities, including standing
- Limiting sedentary time to 8 hours or less, which includes
- No more than 3 hours of recreational screen time, and
- Breaking up long periods of sitting as often as possible
- Getting 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times
There is a lot of information on the Canada Public Health site. I recommend you check it out. I like this page with tips for older adults. There are ideas for what kinds of activities to try to do and how they benefit you. It suggests doing more of activities you enjoy, like dancing and playing with grandchildren, or a playing a sport that you like, and adding things you can do without thinking too much about it, like parking farther from entrances so that you walk more and taking stairs instead of elevators or escalators. It reminds me of eating food instead of taking supplements. You need to move, but you don’t have to get that movement from a HIIT class or on some exercise equipment. Here's one of the things that Public Health page says:
Aerobic activity, like pushing a lawn mower, taking a dance class, or biking to the store, is continuous movement that makes you feel warm and breathe deeply.
I
will pay attention to how much time I spend sitting, and will take more turns mowing the lawn, maybe do the
cleaning more vigorously, walk the dog more, park farther away from entrances,
dance more, and find and seize opportunities to move as I go about my days. I
will also do more of my workout videos because I like them. I’ve already
started a morning walk habit and most evenings dance or work out, or walk some
more. I am establishing work routines and they’re under control at the moment. I’m
grateful for my healthy body and I will take care of it.
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| Main Street, Newmarket, is a great place to walk. A break on the Pride bench. |
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