Active Aging | September 2021

OCTOBER 4–11, 2021 | ACTIVE AGING WEEK 1 SUPPLEMENT TO THE WINNIPEG FREE PRESS | SATURDAY, SEPTEMBER 25, 2021 | View online at winnipegfreepress.com/publications

Active Aging WEEK

OCTOBER 4–11, 2021

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Inquiries: 204-697-7390 | amy.anders@freepress.mb.ca

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2 ACTIVE AGING WEEK | OCTOBER 4–11, 2021 Enjoying Nature’s Playground

BY TRINA REHBERG BOYKO

Going for a brisk walk at a nearby park is beneficial to both the body and mind.

I f you want to live a more active life, everything you need to get moving is just outside your door. Manitoba is full of opportunities to connect with nature while benefiting your health. Aside from the positive impact physical activity has on your health—like reducing your risk of heart disease and stroke, improving your blood pressure, circulation and cholesterol levels, and getting those feel-good endorphins going—spending time outside has its upsides, too. Being in nature can ease stress and anxiety, brighten your mood and help you get your daily dose of vitamin D, which we get from exposure to sunlight. Vitamin D is necessary for our bodies to absorb calcium, while lowering risks of certain diseases. It’s also a lot of fun. Just ask Karyn Heidrick, coordinator at Active Aging in Manitoba (AAIM). “Our participants love getting outside and taking part in different activities,” she says. While outdoor recreation has always been a focus at AAIM, it’s become especially important after a difficult year for many older adults. “With the pandemic leading to social isolation and that sometimes leading to inactivity, it starts to affect our health and well-being,” Heidrick explains. “We want to do something positive and healthy.” That AAIM has, organizing activities like the Manitoba 55+ Games.

- photo courtesy of Active Aging In Manitoba

Instead of hosting a week of games as usual, the 55+ Games went virtual this year and were stretched through the summer to keep in line with COVID-19 restrictions. By doing so, participants could note their own activities and submit them to AAIM. “Our Games are held in the summer, but we encourage people to participate in the activities throughout the year,” Heidrick says.

venture into snowshoeing, cross-country skiing or maybe even build a snow fort with the grandkids. Still, don’t feel you have to take on more than you’re comfortable with. “Do as much or as little as you can,” Heidrick advises. Walking is still one of the best activities for older adults, she adds, and it can be done in any season. It’s low impact and you can go at your own pace or walk with a friend. Don’t have a walking partner or someone to participate in activities with? AAIM has a whole network of people who want to get active and connect with others looking to do the same. Ready, Set, Go Ready to get out and move? Be sure to prep for weather and safety (and to consult with your doctor before you take on a new exercise routine). On a fall or winter day, you’ll want to dress in layers that will keep you warm and that can be removed if you feel yourself getting too toasty. Windbreakers are great in a cool, fall breeze, while jackets with thermal insulation will trap your body heat when the temperature drops. Wear proper footwear, especially those with proper soles (an aggressive

tread pattern works best) if the ground is slippery or sloped. Urban poles can give you extra stability, if walking is your activity of choice. And don’t forget the sunscreen! The sun may not be as harsh in the fall and winter, but you should still practice sun safety. Apply a sunscreen with a high SPF (and reapply it every two hours) and don’t forget a hat for extra sun protection—or a helmet, if the activity calls for it. It’s important to keep active, but it’s also important to stay safe. Upcoming Opportunities There’s always something happening at AAIM. On Oct. 6, 2021, from 10 a.m. to 2 p.m., AAIM is hosting A Walk in the Park—a free event at Kildonan Park, featuring age-friendly activities and demonstrations. Try out some of the outdoor games that can be found in the Manitoba 55+ Games and learn something new in one of the brief educational sessions. Future opportunities can be found at activeaging.mb.ca or by calling 204-632- 3947. Get out, get active and enjoy nature’s playground, right here in Manitoba.

"Our participants love getting outside and taking part in different activities."

In the fall, activities like cycling, golf, bocce ball, horseshoes, pickleball, badminton and tennis are options to get outside and moving. During winter, you might want to

OCTOBER 4–11, 2021 | ACTIVE AGING WEEK 3 Congratulations to all of our participants for completing our first ever Manitoba 55+ VIRTUAL Games! First Round Winners of 2021 Manitoba 55+ Virtual Games are:

1. Ida Theodore 2. Suzanne Jacques 3. John Janzen 4. Sharon Leckie 5. Tanis Carter 6. Ubie Fisette 7. Clemus Laurila 8. Doug Graham 9. Norma Jones 10. Sandi Cann

More winners to be announced at Active Aging in Manitoba website: activeagingmb.ca

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4 ACTIVE AGING WEEK | OCTOBER 4–11, 2021

Finding purpose and connection through volunteering

BY TRINA REHBERG BOYKO

lives brings about feelings of satisfaction and optimism, while reducing stress and anxiety, both of which are leading contributors of heart attacks and strokes. New York Times-bestselling author Neil Pasricha writes in The Happiness Equation, “Today, study after study shows that it is our social connections that are the single biggest driver of our happiness.” Many older adults have already experienced how volunteering enriches their lives. In fact, retirees typically have the highest rate of participation as volunteers, says Dawn Bourbonnais, manager of communications and outreach at Volunteer Manitoba. “The rate of participation gets even higher over the age of 75,” she notes. However, after a long stretch that’s seen many older adults feel the effects of social isolation due to COVID-19 restrictions, they’re eager to get back to the volunteer work they know and love. “I was at an elementary school and the volunteer librarian came back for the first time in 18 months,” Bourbonnais recalls. “She just burst into tears and so did the staff.” Volunteers will often gravitate to the familiar, she adds.

V olunteering has been shown to provide older adults with a sense of purpose and connection, both of which are linked to better health and happiness. Consider the people of Okinawa, Japan, where fostering purpose and connection is a way of life. Sometimes referred to as the Land of Immortals, Okinawa has the greatest concentration of centenarians—those who live to 100 or more. Their philosophies involve having an Ikigai, which loosely translates to having a sense of purpose in life, and a Moai, a social group that supports one another. Having purpose and connection in our

Volunteering is a great way to find purpose while donating your time to help others. - photo courtesy of Active Aging In Manitoba

Volunteer Manitoba has access to thousands of volunteer opportunities across the province and can work with you to find one that suits you. Active Aging in Manitoba (AAIM) is another great resource, with opportunities that will connect you with others and get you moving.

facilities. However, simply phoning a participant and exercising while they chat is an option, too. There are also opportunities with AAIM’s Speakers’ Bureau, for those into public speaking and sharing topics they’re passionate about. AAIM sets up the presentation and organizes the event, where a volunteer will speak and interact with an audience as participants lunch and learn. AAIM’s 55+ Games is another popular volunteer event, which was coordinated virtually this year due to the health restrictions that were in place. Next year, Brown says AAIM hopes to have some combination of live and virtual events, which will make for more volunteer opportunities—whether it’s timing a walking event or acting as umpire in a baseball game. “When someone calls us, we always look at what they have in mind,” she says. “Are they looking to volunteer or just wanting to find somebody to go for a walk with?” At the core of it all is finding meaning in how you spend your time. Try something new. Indulge your creative side. Consider doing something you’ve only ever dreamed of. It’s never too late to prioritize your health or to make a difference. Find out more about AAIM by visiting activeaging.mb.ca or phoning 204-632-3947. To learn about how Volunteer Manitoba can help you, visit volunteermanitoba.ca or call 204-477- 5180.

"Volunteering grows your network of acquaintances and friends."

Still, there are plenty of opportunities out there to try something new or give your time in a way that makes you comfortable. Not everyone is going to feel ready to jump back into a situation where they’re volunteering in person or be technologically savvy enough to find their way around online. That’s OK, says Bourbonnais. “There’s a place and a time for you to volunteer, so don’t worry about that. “Think about what you want to do. What is the change you want to make in your

“Volunteering grows your network of acquaintances and friends,” says Linda Brown, master trainer and active aging consultant with AAIM. “Sometimes that might mean just picking up the phone and calling someone. Even that connection over the phone helps to combat social isolation.” AAIM hosts a program called Take a Minute to Move TWOgether, which sees volunteer peer leaders leading recreation activities in their community centres, apartment buildings and assisted living

The social connections established through volunteering are uplifting and invaluable. - photo courtesy of Active Aging In Manitoba

community? What is the impact you want to have?”

OCTOBER 4–11, 2021 | ACTIVE AGING WEEK 5

6 ACTIVE AGING WEEK | OCTOBER 4–11, 2021

Get yourself out there! OPPORTUNITIES FOR ENGAGEMENT

BY SHERRY KANIUGA

W ith the weather growing cooler – not to mention the activity-limiting environment caused by the ongoing pandemic – it can be tempting to just curl up at home with a blanket and some Netflix or a good book. Finding time to relax is important, but engaging with others, spending time outdoors and getting involved in the community is also great for the body, mind and soul. “It’s so important to be not just physically active, but socially active too,” says Shane Ray, Executive Director of Recreation Manitoba. “There are parks and recreation opportunities in every community, and the benefits are endless for people’s social, physical, mental and spiritual well-being.” He adds there are many ways to get the activity and socialization we all need. “Getting involved as a participant, volunteering or even taking on a part-time job can extend life expectancy, prolong independence, build self-esteem and contribute to positive mental health. That sense of community and the sense of belonging that comes with connecting with other people is so valuable.” There are many leadership opportunities available where people’s existing skills, knowledge and experience are valued, Ray explains. “Parks and recreation departments provide a number of different opportunities for people to get involved, and they are always looking for new ideas and new people.”

Getting out to recreate with a group is a fun way to get fit and stay socially active. - photo courtesy of Active Aging In Manitoba

Don’t think you have the skills needed? Don’t worry. In addition to working to connect people with opportunities available in their communities, Recreation Manitoba also offers training courses that teach skills like operating and providing programming for a pool or arena, risk management or managing volunteers. It also holds webinars, with upcoming topics including Back in the Rink: An Arena Town Hall on September 28, and Social Media Strategy for

Recreation Professionals on October 26. Ray shares the story of a friend whose father, after retiring, decided to become a certified fitness professional, turning his own love of being physically active into part-time employment in his community. “He came across some training designed to promote physical activity with seniors, so he used his own skills and knowledge to help other older adults to embrace fitness a safe way,” Ray says.

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"It’s so important to be not just physically active, but socially active too."

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been more socially isolated than normal and have told us that online programs really helped them get through each day,” Ray says. “We heard from some who said they didn’t know a park existed, or who never thought about taking yoga before, but can now do it online in the comfort of their own home.” Even though the activity is virtual, it still has the desired effect, he adds. “People tell us is makes them feel like they’re part of something. That’s great to hear and shows that the technology still gives them a sense of community and connection. It’s a great way to combat loneliness and social isolation.” For help connecting with parks and recreation resources in your community, starting a new recreational program, finding programming resources for older adults, or a full list of Recreation Manitoba webinars and training programs, visit www.recreationmb.ca, email Recreation Manitoba at info@recreationmb.ca, call 204-925-5747, or find them on social media.

And getting involved doesn’t have to mean travelling far from home – in Winnipeg, for example, at least nine out of 10 residents live within two kilometres of a community centre and less than a 10-minute walk from a park. “Parks, and a lot of recreation facilities, are very accessible and are available at low or no cost, and anybody can walk, bike, drive or catch a bus to a green space. Even just to get out and spend some time enjoying nature can make a difference in your day and your mood,” Ray says. But even if people feel more comfortable staying home, there are still opportunities for engaging in activities. The last year-and-a-half has proven this, with many organizations transitioning to online programming, allowing older adults to discover new chances to engaged in activities without barriers that might have prevented them from joining in before. “Over the last little while, people have

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Bike riding is a low-impact activity that gets you outside, and helps keep the heart and muscles strong. - photo courtesy of Active Aging In Manitoba

8 ACTIVE AGING WEEK | OCTOBER 4–11, 2021

Invite a friend; reap more rewards BY JENNIFER MCFEE O ftentimes, tasks seem much easier when you’re working out with a friend. And when it comes to keeping engaged and active, you can reap even more rewards if you’re striving towards a goal together. “We know both anecdotally and in the research that exercising with a friend definitely improves adherence to the activity,” says Linda Brown, master trainer and active aging consultant with Active Aging in Manitoba. “You’ve committed to another person, and you don’t want to let them down.” At the same time, it’s also important to enjoy your activity so you’ll feel inspired to continue. If you try something out of your usual routine, you might discover — or perhaps rediscover — an enjoyable pastime.

“If you want to try something new but you’re nervous about going alone, you can call a friend to go with you,” Brown says. “It will improve the adherence to that activity if you both try it together, especially if it’s something you’re doing week after week. Repeating an activity over and over becomes part of our way of life, so having a buddy is beneficial.” Peer support within your own age category can be another motivating factor. Through Active Aging in Manitoba’s peer leader program, leaders aged 65-plus instruct fitness classes for others within their age group. “You identify better with a leader who’s a peer,” Brown says. “The leader will understand your everyday aches and pains or your mobility concerns because they’re in the same category.” In the spring, Active Aging in Manitoba developed a program called Take a Minute to Move TWOether.  CONTINUED ON PAGE 9

A group weight lifting session helps maintain muscle strength and promotes social connection. - photo courtesy of Active Aging In Manitoba

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OCTOBER 4–11, 2021 | ACTIVE AGING WEEK 9

maintaining a safe social distance.” She adds that the Take a Minute to Move TWOgether program has proven to be very effective. “We knew this program would get people moving and bring them social contact,” Brown says. “Regular conversation, even if it’s just once a week, can help reduce some of that isolation.” This program is still ongoing, so you can call 204- 632-3947 to request a package, which includes an invitation, a tracker and safety information. Not only does keeping active improve physical health, but it can also bring social benefits to your life — particularly during the pandemic. “We knew that social isolation for older adults was an issue before COVID even started. In a lot of cases, COVID made it worse because people weren’t out as much,” Brown says. “Physical activity can help improve loneliness, depression and the feeling that you don’t have a support network out there.” In fact, studies have shown that loneliness can be as detrimental to an individual’s health as smoking. Reaching out to someone combats loneliness, providing a much-needed spiritual boost. “It’s like volunteering — there’s a benefit for both parties. When you have an exercise buddy, it gives structure to your day or week.,” she says. “Even picking up the phone and calling somebody once a week for five minutes can boost somebody’s mood and let them know they’ve got support out there.”

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There are many benefits to engaging in outdoor activities with friends, including combatting depression and reducing feelings of loneliness. - photo courtesy of Active Aging In Manitoba

Through this program, you can request a package that contains two sets of exercise sheets — one for you to keep and one to give to somebody else. “The idea is that you can call up a friend, neighbour or family member who might be isolated and tell them you’re going to drop off a package at their door,” she explains. “Then you can make a plan to call each other a few times a week to do the exercises together.”

"Exercising with a friend improves adherence to the activity."

There are different ways to connect, adds Brown. “It could be virtually, if they have that capability, or it could be as easy as picking up the phone and talking through the exercise while you’re both looking at the sheet. If pandemic restrictions permit, you could meet in a park to do the movements together in person while

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10 ACTIVE AGING WEEK | OCTOBER 4–11, 2021

A friendly game of pickleball helps you stay limber - and connected with like-minded friends. (Darin Kachanoski)

It’s time to get out & re-connect

BY TODD LEWYS

social connection, says Karin Whalen, executive director at Active Aging in Manitoba (AAIM). “We encourage lifelong engagement, which means staying active not only physically but socially,” she says. “Being physically active helps keep your body strong; being socially active, whether volunteering or taking part in a program, can help give you a sense of purpose.”

Unfortunately, loneliness can be a significant issue with adults over 55. For one reason or another – whether it be health issues, a physical disability or the fear of socializing that’s been caused by the COVID-19 pandemic – many older adults have chosen to stay home, foregoing meetings with friends and family. While safe, that approach can lay the groundwork for physical and mental

health issues. “As human beings, we need to move our bodies and connect and engage with others,” Whalen says. Even though the pandemic isn’t over, it’s important for older adults to start re-connecting with others, as they feel comfortable – and participate their favourite pursuits, she adds.

A s much as we need to exercise regularly to age well, there’s another factor that helps optimize our health as we hit age 55 and beyond. That second factor is none other than

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OCTOBER 4–11, 2021 | ACTIVE AGING WEEK 11 AAIM is encouraging communities and groups to organize an activity during AAW, showcasing all the great things geared to individuals 55+ in our province. Thinking of starting an event or activity during Active Aging week? If you are, Active Aging in Manitoba wants to promote the event. To get the information posted on their website, or for resources to help get you started, call 204-632-3947 or email info@ activeagingmb.ca

CONTINUED FROM PAGE 10

sense of calm. “If you can, go outside,” says Whalen. “It can help improve your mood. Go for a walk by yourself or with a friend – whatever works.” At the same time, it’s important to stay engaged in other ways, whether it be by taking part in community activities, webinars, demonstration events or safe, well-planned group exercise classes. “Don’t write yourself off, it’s never too late to start. Just make the effort to engage with people. You don’t need to have 20 friends; you only need to have a few. And if you can, be adventurous and try something new. There’s lot of different options out there with different activities at different

levels,” she says. What’s the overall key to aging well past the age of 55? “Establishing the habit of putting on your shoes and then going for a walk or to take part in an activity with friends,” she says. “It doesn’t need to be intense; it just needs to be regular. Once you get moving and make the commitment to re-engage, you’ll be converted and will reap the benefits.” A great opportunity to get moving and engaged is Active Aging Week (AAW), October 4-11th. AAW is part of the Provincially designated Seniors’ and Elders month, October. It's a time celebrate healthy aging in all of our communities province-wide.

“Now with COVID still being an issue, we’re not saying to throw caution to the wind. However, we’re gently nudging people to engage again. The important thing is to re-engage safely. Above all, follow the guidelines. And if you’re wanting to get outside your home, stay in your own bubble with people you know.” In other words – as challenging as the outside world still is – it’s time to move more and sit less. “Just get out of the house and if you can, do something with someone. If you’re at home, do some type of exercise. If you’re feeling lonely, reach out to friends you’ve done things before. By getting moving and socializing more, you’ll feel better, and your mood will improve.”

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Stopping to take time to smell the roses in a beautiful setting with a loved one is a great way to reduce stress and improve your mood. - photo courtesy of Active Aging In Manitoba

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Healthy Aging Challenge BY JIM BENDER T he Wellness Institute, along with Active Aging in Manitoba (AAIM) is set to introduce a seven-day Healthy Aging Challenge in early October. The free, email-based challenge will run from Oct. 4-10, coinciding with international Active Aging Week. All Manitobans are invited to sign up at to explore lifestyle habits that can help them live well and stay independent longer. As the weeklong event unfolds, it will suggest fun activities for building a healthier lifestyle, address issues pertinent to older adults and encourage people to reflect on key daily habits that have a big impact on quality of life and longevity. WELLNESS INSTITUTE & ACTIVE AGING IN MANITOBA INTRODUCE A

Taking part in a physical challenge - such as engaging in a friendly race - helps you stay sharp physically and mentally. - photo courtesy of Active Aging In Manitoba

Participants will also be invited to follow a Health Aging Facebook event for more ideas and a chance to interact with others taking part in the Challenge. “They will get a daily message by email, with each featuring a different healthy aging topic, such as brain health, exercise, healthy eating and gratitude” says Jennifer Marshall, communications coordinator for the Wellness Institute. “The daily email will feature information about the proven impacts of

lifestyle habits and an activity of the day. We want to inspire people to make some positive changes.” AAIM’s executive director, Karin Whalen, concurs. “Each day will focus on something new,” she says. “We’ll want to know how people felt doing the challenge that day and whether they have had a social connection each day.”  CONTINUED ON PAGE 13

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with a Healthy Aging daily tracker sheet, encouraging them to track movement, moods and social interaction. While the Challenge will promote various activities and social engagement, it also encourages adhering to public health orders, such as maintaining social distancing. Outdoor activities are encouraged. “We all benefit from being outdoors,” says Whalen, noting that outdoor activities could include those that individuals can do alone, such as walking, cycling or gardening. “We want people who do the Challenge to continue on with it in and make the activities part of their daily lives.” The brain health component will feature elements inspired by the Wellness Institute’s Total Brain Health program. “We know that it’s important to be physically fit and eat well, but it’s time to start focusing on our brains and invest in fighting memory loss,” says Amy Yonda, the Outreach Coordinator at the Wellness Institute. “Total Brain Health includes body, mind and spirit. You can stimulate the brain with fun activities such as timing a word search, but you can also protect brain health through social connection.”

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A 15-minute spin on an exercise bike increases lung capacity and improves circulation. (Darin Kachanoski)

She adds that the Challenge has been designed to combat the social isolation that’s been caused by the pandemic over the past year-and-a-half.

"We want people who do the Challenge to continue on with it in and make the activities part of their daily lives."

“The COVID pandemic has forced a lot of people to hunker down, and not having social connections can cause loneliness. Experiencing loneliness for an individual can have the equivalent negative impact of smoking a pack of cigarettes every day. So, we want to focus on social interaction.” Toward that end, participants will be provided

 CONTINUED ON PAGE 14

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The hope is that 700 to 1,000 Manitobans will register for the Challenge on the Wellness Institute website in the pursuit of participating in activities that promote healthy aging. “We want to get as many people involved as possible to make positive changes in their lives,” says Marshall. “The Wellness Institute encourages healthy aging to prevent, help manage, and even reverse chronic disease. As a lifestyle medicine centre, we know that lifestyle changes can help people take charge of their health. This challenge is a fun way to encourage people to take small, positive steps.”

In fact, the design of the seven-day challenge was based on the idea that your well-being is dependent on multiple lifestyle behaviours. Marshall points to the expertise provided by AAIM on aging well as well as the “Wellness 10” as a basis for the behaviours proven to impact health. “Exercise regularly, eat well, sleep well, don’t smoke, focus on emotional wellness, limit alcohol, maintain a healthy weight, manage stress, prevent the preventable (get annual checkups, use sunscreen, etc.) and ask for help whenever you feel you need it.”

To sign up, visit https://wellnessinstitute.ca/aa-challenge/

Going for a jog indoors, doing weight bearing exercises or taking an invigorating dip at the local pool are all excellent ways to get - and stay - active. (Photos by Darin Kachanoski)

OCTOBER 4–11, 2021 | ACTIVE AGING WEEK 15