Active Aging | September 2019

SUPPLEMENT TO THE WINNIPEG FREE PRESS | THURSDAY, SEPTEMBER 19, 2019

Redefining Active OCTOBER 1-7, 2019

2019

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2 ACTIVE AGING WEEK OCTOBER 1-7, 2019

OCTOBER 1-7, 2019 ACTIVE AGING WEEK 3

Redefining active

Active Aging in Manitoba (AAIM) Active Aging in Manitoba (AAIM) is a non-profit organization, dedicated to the promotion of active aging opportunities for all older Manitobans to enhance their health, mobility and lifelong participation in their community. AAIM strives for the engagement of older Manitobans in healthy choices that contribute to physical, social and mental wellness, independence and quality of life. AAIM promotes programs that enable older Manitobans to stay socially connected, to participate in regular physical activity, to eat healthy foods and to reduce risk for falls and injury.

BY JIM TIMLICK Jim Evanchuk isn’t a big fan of the adage that you can’t teach an old dog new tricks.

Evanchuk is executive director of Active Aging in Manitoba (AAIM), a non-profit partnership of organizations devoted to encouraging Manitobans 50 and older to maintain or enhance their well-being through daily physical activity and social interaction. AAIM is one of the organizers of Active Aging Week in Manitoba, which will take place this year Oct. 1-7 at various locations throughout the province. The theme of this year’s promotion is “Redefining Active.” Evanchuk says the theme seemed like a natural fit for this year’s Active Aging Week activities. AAIM recently rebranded itself after previously being known as the Active Living Coalition for Older Adults in Manitoba (ALCOA-MB) and soon after began examining what active living means to the organization and its members. The theme has been adopted from the International Council on Active Aging (ICAA) for this year. “The whole notion of redefining active aging and what that means to people is extremely important to us,” he says. “There’s all kinds of evidence-based prescriptions for what older Manitobans should be doing and how active they need to be to enhance their well-being. That’s great, but everybody needs to translate that into something meaningful to their own lives and something they can fit into their everyday living. We want to start from point zero. What do you find interesting? What have you had experience doing? What would you like to be involved in?” As part of this encouragement to “redefine active,” AAIM will be conducting an online survey on its website (www.activeagingmb. ca) asking Manitobans to detail what active living is to them and share their personal stories on how active living fits into their everyday life. The survey will be open until the end of October as part of Seniors and Elders Month in Manitoba and the results from it will be shared starting in November.

Evanchuk says the survey is a great opportunity for his organization to get feedback on how it can support older Manitobans to be more active. “When we talk about redefining active we can’t have a cookie cutter approach. It’s not about us or any group dictating that this is what active is or what it should mean to you,” he adds. “This is about people saying ‘this is how I am being active and how I am contributing to my own health and well-being.’ This is also about encouraging people to try some new things that may take them out of their comfort zone, but that exploration could be very intriguing and exciting, and could lead to a number of very positive things in their life.” As part of this year’s Active Aging Week, AAIM will release Redefining Active: A Guide to Active Aging in Manitoba . The guide, which will be available in both print and digital editions, will share tips and advice on how people can incorporate active living into their everyday lives. Evanchuk stresses that Active Aging Week isn’t about turning people into gym rats, but providing them with the information and resources they need to make informed choices about being an active participant in everyday life. “It’s all about serving up ideas to stimulate people to think about the opportunities that are out there and to encourage them to think in terms of the positivity of growing older and being involved in a variety of opportunities and programs and socially connecting for their entire life,” he says. AAIM provides support and resources to thousands of Manitobans across the province in conjunction with partner agencies. That includes programs such as a speakers bureau and the Steppin’ Up With Confidence peer exercise initiative and the annual Manitoba 55+ Games.

4 ACTIVE AGING WEEK OCTOBER 1-7, 2019

Show off those skills BY TODD LEWYS Over the past decade, the Manitoba 55+ Games have been one of the province’s best kept sports secrets, at least in Winnipeg.

That’s because the Games are usually held in rural centres outside the perimeter highway. Examples include the past two hosts: Glenboro (2018) and Swan River (2019). Awareness and participation are expected to surge in 2020, as the annual competition — in which active folks age 55 and older come together to compete in sports such as pickleball, softball, curling and more — will be held in Selkirk, June 16-18, less than 30 minutes from Winnipeg. “We’re really excited about hosting the Games,” says Deborah Vitt, who’s serving as co-chair of the 2020 Manitoba 55+ Games with Gerry Hamm. “They’re going to be closer to Winnipeg, which is going to make it that much easier to get out to the Games for competitors, volunteers and spectators.” Hamm — the former president of Selkirk’s Gordon Howard Centre, the hub of 55-plus activity in the city of 10,000-plus — says being so close to Winnipeg is going to make for a high level of participation. “We’re expecting more than 1,000 participants. More than ever, the Games are going to give folks over the age of 55 an opportunity to do something physical and socialize, and show that staying active can help you maintain a healthy body, mind and spirit well past the age of 55.” Hamm adds that even though the Games are about nine months away, the foundation has already been laid for the event. “The host committee is set up, and we’re already into planning the opening ceremony, events, closing

ceremonies, and providing accommodations for competitors and visitors,” says Hamm. “All sports venues are in place, with most of them in Selkirk.” And while the Games will be held in Selkirk, the host committee has already made it clear they will be a collective effort. “We want to include everyone, so we’ve already approached the City of Selkirk, the rural municipalities of St. Clements and St. Andrews, and the Lord Selkirk School Division,” says Vitt. “The city’s offered us the use of many city facilities, and Lord Selkirk is going to let us use the track and indoor pool at the local school for the track and swimming competitions.” Lee Hanson, executive director of the Gordon Howard Centre, says the Manitoba 55+ Games will be a showcase for both the athletes and Selkirk itself. “With 22 events, the Games will showcase a high level of competition and the great facilities we have here,” he says, adding that a volunteer rally will be held at the centre on Oct. 9, 6-9 p.m. “We’re hoping making the Games more accessible will make for a great turnout and encourage future participation. People enjoy the experience so much they come back every year.” Lois Dudgeon who's served as Manitoba's team manager for the Canada 55+ Games since 2002, says participation in the Games is growing both provincially and nationally. “We’re expecting a big increase in the number of participants, supporters and spectators,” she says. “It’s a real boost holding the Games closer to the city.

More people will compete, watch, be inspired — and become aware of what a great event it is.” She says the Games are about three things. “The event is about fun, friendship and fitness. While there’s a lot of competition, it’s also about camaraderie. That said, we’ll be using the event to form our team for the 2020 Canada 55+ Games, which will be held in Kamloops, B.C., Aug. 25-28. Competition for spots will be keen.” Karyn Heidrick, Active Aging in Manitoba’s (AAIM) Games Co-ordinator, says the 2020 Games in Selkirk will feature an ideal balance between competition and camaraderie. “Some competitors may be first-time participants, while many come for the fun of the Games — good times and friends — without taking the competition too seriously,” she says. "On the other side of things, some participants use the Games as motivation toward achieving personal goals and staying active throughout the entire year." For more information on how to get involved in the Manitoba 55+ Games, visit activeagingmb. ca/55games/about-the-games. Parade day promoted next year's 55+ Games in Selkirk. Photo by Deborah Vitt

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Active Aging Week October 1 - 7

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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

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

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6 ACTIVE AGING WEEK OCTOBER 1-7, 2019

Open house will help you age well

On Sept. 26, the Wellness Institute, located at 1075 Leila Ave., will open its doors to the public for a free peek at the facility and its programs. Festivities kick off at 10 a.m. with a keynote address by Dr. Dean Kriellaars on the topic “Moving for Life: Achieving Your Potential through Physical Literacy.” Putting the “active” in activity, the event will feature eight interactive stations set up circuit-style in the Wellness Institute gym. The stations will offer up physical and mental games that will give people an indication of their own fitness and brain health. During the event, Active Aging Week Ambassadors will be on hand to assist and help answer any questions. Ambassadors serve as role models in the community and are chosen by their peers for exemplifying an active lifestyle. The afternoon will also include a tech talk and drop-in session with high school students from the Seven Oaks School Division. Students will assist attendees in demystifying devices such as smartphones and tablets. Hearing screenings will be conducted courtesy of Connect Hearing from noon until 2 p.m. Plenty of other attractions, including webinars and presentations, are scheduled throughout the week and into October, which is Manitoba Seniors and Elders month. The Wellness Institute is a certified medical fitness facility and lifestyle medicine centre, with expertise in healthy aging. In contrast to other fitness centres, the Institute offers medical oversight as people try to achieve a healthier, more active lifestyle. BY DANA BALUK “Redefining active“ is the theme of this year’s Active Aging Week and there are many ways the Wellness Institute can help define what active means to you.

At the open house event, Active Aging Week Ambassadors will be on hand to assist and help answer any questions.

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OCTOBER 1-7, 2019 ACTIVE AGING WEEK 7

KEEP THINKING

A 55-Plus Enrichment Program Wednesday mornings at CMU October 2 to November 6, 2019 • Parables of Jesus as Provocative Speech • Jewish-Mennonite Interaction, in the Ukraine and Manitoba • Christian Faith and Polarized Politics • Handel’s Messiah : Preaching or Entertainment • Introduction to Life Writing: Recording our Stories

This is particularly helpful for clients with health risks or for those who are recovering from a medical condition or dealing with chronic illness. Medically trained staff are there for support throughout the recovery process. Karin Whalen, the Wellness Institute’s Director of Community Services, stresses the Institute is there to engage with the community first and foremost. The social aspect is as important as fitness and diet in living a healthy, happy life. “There are many different ways you can live a healthy, active lifestyle and we want to help you optimize whatever that might be for you,” Whalen says. The centre offers a wide range of programs that change with the seasons. “There’s always something different happening,” says Amy Yonda, the Wellness Institute’s Outreach Co- ordinator. “But some people come here simply to have coffee and socialize with other members.”

In that regard they want people to know the Wellness Institute is not a one-size-fits-all establishment. The 80,000 square-foot space boasts premium equipment, a full gymnasium and more than 120 weekly classes to provide options for all. “A lot of people don’t see themselves fitting into the 55-plus contingent. There are all levels of ability represented within this demographic. That’s why we’re trying to redefine what active is — to meet members where they’re at,” Whalen says. “Older adults want to remain independent as they age.” “I feel proud to say I work at the Wellness Institute,” says Yonda. “I get to work with all kinds of people and be involved in all sorts of programs, from the farmer’s market to the Get Better Together program. It’s a unique establishment.” They look forward to welcoming everyone who wants to learn how the Wellness Institute can help them “Get well, be well, stay well.” For more information, visit wellnessinstitute.ca.

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The opportunities are endless for Manitobans aged 55 and older at Active Living Centres throughout the province. Connie Newman, executive director of the Manitoba Association of Senior Centres (MASC), says the organization is redefining the notion of the term “active.” “We, as an organization, are redefining Active Living Centres as places where older adults go to get socially engaged in a wide variety of activity,” she said. “We know today that social connection is a determinant of one’s own health. So it doesn’t matter what age we are — the more we can get socially connected and avoid social isolation, the better off we’re all going to be.” Active Living Centres are places where people can actively engage their bodies or minds. “They can engage their mind through activities like doing a puzzle, playing cards or joining a book club. For their body, they can get involved in physical activity, such as things like yoga and chair exercises. Pickleball is also huge in terms of physical activity,” Newman said. “Drums Alive is another one that’s happening out there in a lot of places. You put a big exercise ball in a round laundry basket to make it stable and then you dance around it, hitting the ball with drumsticks to the rhythm of the music. Just because we’re older doesn’t mean we’re stopping the fun aspect of life.”

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Active aging is about more than exercise. We’re Redefining Active with our free community kick-off followed by a month of exploring ways to keep moving, keep connected, keep sharp, and keep well.

Newman recommends visiting the MASC website at manitobaseniorcentres. com to discover the range of activities available at locations throughout the province. These opportunities allow participants to engage in a multitude of ways, which can contribute to their overall personal health and well-being. One of the main priorities is to provide meaningful, accessible social engagement opportunities for all older adults in this province, she added. “We are in charge of our own bodies, and we make decisions to get out and get involved or stay isolated,” she said. “It’s not anybody else who’s going to help us. We need to take the first step and walk in the door of the local Active Living Centre.” These centres are open to anybody that believes in the mission of the organization, she said, including those who are younger. At some of the centres, you might be able

to apply for an associate membership until you reach the age of 55. Newman encourages younger adults to take initiative and bring older adults to an Active Living Centre as people sometimes may not make the effort to go on their own. “I encourage all 40-plus- and 50-plus- year-olds to take their mother or their father with them to go and have lunch at an Active Living Centre. A lot of them offer food programs on different days for a good price,” she said. “If we’re lucky, we may know somebody that will help us to go and try something new.” To explore the many programs and services offered by 55-plus centres, visit the MASC website at manitobaseniorcentres. com. The website also provides a list of welcoming and friendly locations throughout the province that promote healthy aging and social inclusion.

Register for Free Kick-Off Activities from10:00 am to 2:00 pm Moving for Life Keynote Talk with Dr. Dean Kriellaars Active Living Stations • Tech Drop-in • Hearing Screenings Active Aging Kick-Off Thursday, September 26 th

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Webinar: Nutrition for the Young at Heart: Eating Well for Active Aging; Wednesday, October 2; 12:30 pm Talks: Understanding Persistent Pain; Monday, September 30; 6:30 pm Mature Driver Workshop; Tuesday, October 8; 1:00 pm Diabetes 101; Tuesday, October 8; 6:00 pm Older Adults & Anxiety; Thursday, October 18; 10:00 am Intro to Exercise with Diabetes; Friday, October 18; 10:00 am Diabetes & Pre Diabetes Q&A; Tuesday, October 22; 10:30 am Anxiety: Real, Disabling,Treatable; Thursday, October 24; 10:00 am Nutrition & Diabetes; Friday, October 25; 1:30 pm Living Well with Chronic Pain; Wednesday, October 23; 3:00 pm

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It’s not that you shouldn’t go to the gym — because let’s face it, it wouldn’t hurt — but volunteering can provide a number of health benefits you might not have considered before. “Volunteerism gives people a sense of purpose and helps them remain socially connected, especially as they get older and retire,” said Jackie Hunt, executive director of Volunteer Manitoba. “It gives them a purposeful life and lets them live in an authentic way. They tend to age positively and are more connected to the community and are more socially engaged.” Volunteering has long been looked at as giving back your time, but it’s also a way to remain active, engaged and to network with others. “Any time you do something where you feel better about yourself, your health benefits will also improve,” she said. There’s more good news. Instead of signing up and being plunked in a job that holds no interest for you, managers are increasingly looking at the interests of would-be volunteers and what could take advantage of their unique skill set.

“It’s really appreciating what they bring to the organization, rather than just filling a gap,” she said. If you won’t take Hunt’s word for it, maybe a 2013 survey from the University of Manitoba Centre on Aging will convince you. It found adults who suffer from depression but were highly socially active were 2.5 times more likely to have improvements in their moods. Some other findings: • Older adults who participated in social activity on a daily or weekly basis had a 40 per cent reduced risk of developing dementia compared those who were not socially engaged. • An intervention that combined structured social activity with light- intensity exercise, such as card games or croquet, significantly improved older adults’ memories and sleep. • Older women who participated in organizational activities or study circles had half the likelihood of dying within a 12-year period compared to those who did not participate in these activities.

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OCTOBER 1-7, 2019 ACTIVE AGING WEEK 11

Perhaps not surprisingly, older Manitobans are the greatest contributors to volunteerism, but younger people are starting to catch up, Hunt said. Both demographics are contributing to Manitoba being the second-most generous province in Canada with respect to donations of time, trailing only Saskatchewan. Of course, there are physical benefits of volunteering, such as having higher energy levels. “If you’re going to sit on the couch, you won’t have the same energy levels as if you’re out and about and engaged and socially connected with other people,” she said. Volunteers can also provide highly valuable services to non-profit organizations. For example, a retired community planner could lend their expertise to an organization that wants to create a new green space but can’t afford a designer. Hunt believes this kind of pro bono work is effectively its own economy. “If you took away all of the volunteers in Manitoba, many non-profits would shut down,”

she said. There also exist somewhat less obvious opportunities. Boards may looking for directors to help shape the future direction of the companies they oversee and include not-for- profit organizations and clubs of various kinds. Hunt said retired people can bring their years of experience in management to help set the direction for an organization, make decisions or set policy. “A lot of people don’t understand that not-for profits have more volunteers that keep the doors open than paid staff. A lot of gaps need to be filled,” she said. Sports and Special Olympics coaches are often in demand, as are cooking assistants, gardeners, graphic designers and people helping out at drop- in shelters. If you’re interested in doing some volunteering, check out Volunteer Manitoba’s website at volunteermanitoba.ca, where there are hundreds of opportunities available at any one time.

Frank Crew was given an award for his lifelong commitment to helping others and volunteering in the community of Birtle.

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Is retirement living for you? What is living in Winnipeg really like? These are questions that are best answered by a visit, or by speaking with one of us. We love to talk about the lifestyle, shopping and amenities you can enjoy here. Why not experience it yourself? Arrange a personal visit today.

Portsmouth 125 Portsmouth Blvd, Winnipeg MB R3P 2M3 • (204) 284-5432 SUPPORTIVE HOUSING Rosewood 857 Wilkes Ave, Winnipeg MB R3P 2M2 • (204) 487-9600

INDEPENDENT LIVING The Wellington 3161 Grant Ave, Winnipeg MB R3R 3R1 • (204) 831-0788 The Waverley 857 Wilkes Ave, Winnipeg MB R3P 2M2 • (204) 487-9600

Cathy Fiordalisi Smith National Director Resident Experience

Dennis Champ Resident Innovation Ambassador

Dr. Rhonda Collins Chief Medical Officer

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