Active Aging

OCTOBER 1-7, 2019 ACTIVE AGING WEEK 5 Active Aging Week October 1 - 7 At the Reh-Fit, we have the facilities, the classes, the coaching, and the expertise to help you live a healthier, more active life. Find the full schedule of educational sessions and health screening clinics on our website: www.reh-fit.com Free Admission Community Health Fair OCT. 4 9 am - 1 pm One Body For Life To age well, it's imperative to stay active. Question is, how much weekly activity do adults — particularly those in their 50s and beyond — need to age gracefully? "Adults require 150 minutes of moderate to intense exercise per week," says Stephanie Jeffrey, executive director of the Manitoba Fitness Council. "We recommend getting your heart rate up for at least 150 minutes each and every week." Jeffrey says older Manitobans must avoid a mindset that tells them they've earned the right to relax after working hard all their lives. "Simply put, staying active is the only way to age well. The exercise you do can be anything from walking, to running, to biking, or going on the treadmill or elliptical at the gym — whatever gets you moving and gets your heart rate up on a regular basis." She adds that regular cardiovascular exercise must be complemented by weight- bearing activity and stretching in order to keep Father Time at bay. "People stand to lose 10 per cent of their muscle mass every decade after age 30 if they don't do regular weight-bearing activity. To maintain muscle mass, everyone should do two days of weight training per week," says Jeffrey. "It aids in retaining strength and co-ordination, maintains bone density and guards against osteoporosis." Component No. 3 is stretching, an anti- aging tool that's overlooked my most folks, from teens to octogenarians. "Failing to stretch on a regular basis can cause bad posture," she explains. "That lack of flexibility can cause you to lean forward, making you more prone to falls as you get older. Muscles shrink if you don't stretch regularly, so we recommend taking a yoga class. It's a great way to stretch and socialize at the same time." There's also a fourth component to staying active that's often overlooked: motivation. Some people are self-motivated and don't need prompting to exercise, while others are motivated by being part of a group. Jeffrey says both approaches work. "The important thing is to do what works for you. Being self-motivated is great, but you can still attend a group to do things you wouldn't do on your own. If you normally attend a group fitness class but find you feel like doing something, get up and go for a walk. If you do, walk fast, don't just go for a stroll." Therein lies one of the secrets to staying fit regardless of age: how intense an activity is. "It makes more sense to do 5,000 steps at a fast pace rather than 10,000 steps at a slow pace," Jeffrey says. "I'd rather someone do 5,000 steps fast rather than 10,000 at a snail's pace just to say they made their daily quota." The main key to getting fit, says Jeffrey, is to simply get started on the journey. "Don't be embarrassed about either your skill or fitness level. Start off slowly, even if it's just doing 10 laps on a track. You want to start at a level of six or seven out of 10, and then gradually move up to an eight or nine. It will take time and patience, but it will be worth it in the long run." That long-term commitment to activity can really pay off if knee or hip replacement surgery is necessary somewhere down the line. "I work with people both pre- and post- replacement and can tell you that those who stay fit recover more quickly because their muscles are strong," she says. "People who exercise regularly also tend to look younger, too." When it comes to aging well, it can be a choice. "Fitness is changeable on a personal level, and you're the only one who can change it," Jeffrey says. "Get active, eat well and work at being the best you can be. You didn't work your whole life to end up sitting in a wheelchair at the age of 60." Some people are self-motivated and don't need prompting to exercise, while others are motivated by being part of a group. Keep active & thrive BY TODD LEWYS MOBILITY PRODUCTS CUSTOMIZED TO YOUR NEEDS LIFT CHAIRS, WALKERS, STAIRLIFTS AND MORE! > homequip.ca 385-550 Century St. (204) 949-2300

• Cover