Active Aging | Fall 2024

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SUPPLEMENT TO THE FREE PRESS | SATURDAY, SEPTEMBER 7, 2024

FALL 2024

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Thorvaldson Care Center is a government approved, family owned and operated Intermediate Care facility providing care to seniors since 1959. We offer a moderately sized, non-institutional environment with professional services to meet the needs of those in the later stages of life. ‘Intermediate’ personal care is provided to those who are no longer able to manage/ cope in their current living situation due to increasing needs, yet are not quite ready for placement in a Personal Care Home. Thorvaldson Care Center is the only Intermediate Care facility in Manitoba.

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2 Active Aging Week | SATURDAY, SEPTEMBER 7, 2024

ctive Aging Week aims to celebrate older adults’ contributions while also promoting wellness and a healthy lifestyle.

Active Aging Day falls on Oct. 1 within the broader Active Aging Week. Linda Brown, executive director of Active Aging in Manitoba (AAIM), says this week is designed to draw attention to active aging — and encourage people to get active and take charge of their health and well- being. “It’s important to focus on active aging because there are so many misconceptions about aging in North American society. There are a lot of ageist attitudes that portray older adults as frail, lonely and unable to look after themselves,” she says.

EMPOWER YOUR JOURNEY “ ” ACTIVE AGING WEEK ENCOURAGES OLDER ADULTS TO

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“By raising the visibility of older adults during Active Aging Week and Senior and Elders Month in October, we can start to combat ageism.” Throughout October, National Senior and Elders Month highlights the contributions older adults have made, and continue to make, to their community. “It’s a time to reflect on those contributions and recognize the value of older adults in community and how their contributions shape our society,” Brown says. “Older adults need to be proud of who they are and what they’re doing.” The main principles of active aging focus on physical activity, mental engagement, social connections and making healthy lifestyle choices. “Regular activity helps maintain health and improve strength and mobility,” Brown says. “We all want to maintain our independence as we age. One key factor for that is to be active for approximately 20 to 30 minutes per day.” At the same time, Brown suggests doing cognitive exercises, which could include learning new skills, engaging with others and participating in activities that stimulate the mind. community connections or making new connections by participating in community activities. “It’s important to our health that we stay engaged to have that sense of belonging,” she says. “Staying In addition, she stresses the significance of maintaining connected also reduces social isolation.” As for making healthy lifestyle choices, Brown recommends maintaining balanced nutrition, avoiding harmful habits, getting enough sleep and

managing stress. These suggestions overlap with the seven dimensions of wellness: intellectual/cognitive, emotional, physical, professional/vocational, social, spiritual and environmental.

peer groups, neighbours and younger generations are valuable to maintaining optimal health. For the spiritual component, it doesn’t necessarily involve a specific religion. Instead, spiritual growth can stem from living life based on your values, participating in regular meditation and experiencing nature. Finally, there’s the environmental dimension, which is about respecting resources and choosing green processes. Brown points out that many urban designs, such as walking

THE MAIN PRINCIPLES OF ACTIVE AGING FOCUS ON PHYSICAL ACTIVITY, MENTAL ENGAGEMENT, SOCIAL CONNECTIONS AND MAKING HEALTHY LIFESTYLE CHOICES

“

IT’S A TIME TO REFLECT ON THOSE CONTRIBUTIONS AND RECOGNIZE THE VALUE OF OLDER ADULTS IN THE COMMUNITY AND HOW THEIR CONTRIBUTIONS SHAPE OUR SOCIETY”

or cycling paths, encourage environmental wellness by providing spaces to interact with nature. “No matter what dimension of wellness one wants to work on, it is important to set realistic goals,” Brown says. “If the goal is to increase physical activity, it’s important to start off slowly and find an activity that’s enjoyable. Starting off slowly and celebrating small accomplishments can be very motivating and empowering.” For those who would like to learn more, AAIM has developed an Active Aging Week Guide, which is posted on their website at www.activeagingmb. ca. Hard copies are also available on request. “This guide is designed to help groups or individuals develop plans for activities during the first week of October,” Brown says. “We also host regular programs such as the Manitoba

55+ Games, our peer-led exercise program and community outreach education programs that encourage Manitobans to sit less and move more.” On Oct. 3 from 9:30 a.m. to 1:30 p.m., the Wellness Institute will host an event with the theme “Take a step in the right direction.” All are welcome to come out and try new activities, connect with community resources, engage with other older adults and improve wellness.

Linda Brown, executive director, Active Aging in Manitoba

Brown explains that the intellectual/ cognitive dimension involves engagement in stimulating activities to keep your mind sharp. The emotional component focuses on the ability to control and direct your feelings to create a balanced life, while the physical dimension (i.e., activity) helps maintain independence and mobility. Then, there’s the professional/ vocational component, which involves working or volunteering to use skills to contribute to society. Social interactions with family, friends,

For more information, visit www.activeaginmb.ca or call 204-632-3947.

4 Active Aging Week | SATURDAY, SEPTEMBER 7, 2024

ENHANCING HEALTH & SOCIAL BONDS FOR OLDER ADULTS ACTIVE CONNECTIONS:

By Kristin Marand

ocial connections give us something to look forward to, a sense of well-being and a raison d’etre .

Staying active supports social connections and keeps you healthy longer, both physically and mentally, says Linda Brown, executive director for Active Aging in Manitoba (AAIM). “Older adults often are isolated for various reasons. What we see with those individuals is a lack of connection to their community, to their friends or

detrimental to our physical and mental health as smoking or a sedentary lifestyle.” Unfortunately, there are many barriers that older adults face in making connections and being active. These can include transportation, cost, reduced mobility/fear of falling, cultural and language barriers, past negative experiences, a lack of knowledge of what’s available, proper clothing or

a lack of confidence. Most importantly, you must find something you enjoy. For example, Brown recently encountered a woman who goes out of her way to meet up with friends for ballroom dancing once a week. If it’s something you love, it’s worth the effort. To find an activity, Brown recommends looking into what your

As we age and life changes, we may lose a partner or live further away from friends and family. Reduced mobility and other barriers can keep us from connecting as much as we’d like.

family members,” she explains. “Lack of social connection is as

Taking part in an activity as part of a group is as beneficial mentally as it is physically.

SATURDAY, SEPTEMBER 7, 2024 | Active Aging Week 5

STAYING ACTIVE SUPPORTS SOCIAL CONNECTIONS AND KEEPS YOU HEALTHY LONGER, BOTH PHYSICALLY AND MENTALLY

local community centre has to offer, as many have programming geared to older adults. She also says a little-known resource is the province’s more than 100 senior resource finders and coordinators— roughly a dozen in the Winnipeg area alone. Contacting AAIM or the Winnipeg Regional Health Authority website for a listing of senior resource finders is also a good place to start. “A lot of them have offices but also do pop-ups in their community. They don’t just look after programs within their facility; they’ll have other things going on in different community centers in their area as well. They might have three or four senior centers or community centers in their district, so they plan events and programs. For example, they might run congregate meal programs or have organized exercise classes.” Social prescribing is a movement that is gaining momentum in Manitoba. It enables health care providers and social services professionals to connect individuals with non-clinical supports and community resources that address individual, and community needs based on the social determinants of health.

Social connection plays a vital part in mental well-being.

Canada in this regard, mainly because we already have senior resource finders in place,” says Brown. She adds that Active Aging in Manitoba is a proponent of the movement. “AAIM is one of the organizations partnering with Manitoba Association of Senior Communities to support the social prescribing movement. We have a referral form that we’re getting out to the physicians and letting them know about the senior resource finders or coordinators.” Having been alerted to the challenges older adults face, increasing numbers of physicians are also on board, she notes. “I think family physicians are starting to look more holistically at the wellness of the patient. Ultimately, the goal is that patients won’t be back at the doctor as often because they’ll be connected, feel better about themselves, and be more active.” Once older adults have found an activity they’re interested in, Brown says AAIM has resources to address some of

the barriers mentioned above. To counter high-cost programs, AAIM can train peer leaders to lead a walking program; all you need to participate is a good pair of shoes. To assist with transportation, AAIM works closely with the Transportation Options Network for Seniors (TONS), which helps organizations develop a volunteer driving program. AAIM also addresses a lack of programming by encouraging peer- led activities. They can provide free training, resources and ongoing education for individuals who want to lead a class or activity in their community. To learn more about the benefits of staying active and connected or to find a senior resource coordinator near you, visit activeagingmb.ca or call 204-632-3947.

By shifting the focus from deficits to strengths – such as enjoyment, connection and activity – social prescribing can help address anxiety, loneliness, depression and other conditions. SOCIAL PRESCRIBING IS CONNECTING THE MEDICAL COMMUNITY WITH RESOURCES IN THE COMMUNITY” “

Linda Brown, executive director, Active Aging in Manitoba

“Social prescribing is connecting the medical community with resources in the community. It’s a global movement, and Manitoba is one of the leaders in

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By Jim Bender N EXCITEMENT GROWING FOR 2025 55+ GAMES & 2026 CANADIAN 55+ NATIONAL GAMES ot only are the organizers excited about planning the 2025 Manitoba 55+ Games in Steinbach, but they are also thrilled that Winnipeg has been awarded the 2026 Canadian 55+ Games. “They (nationals) only happen every second year,” says Linda Brown, executive director of Active Aging in Manitoba (AAIM). “And Manitoba hasn’t hosted them for a long time.”

Track & field events are highly competitive at the Games.

In fact, Portage la Prairie was the last Manitoba site to host the event back in 2006. Organizers are already lobbying to add stick curling – which is already part of the Manitoba version of the 55+ Games – to the national event, according to Brown. Meanwhile, preparations are well underway for the provincial event, which will start with curling at the Steinbach Curling Club, March 4-6. “It will be the typical four-person – men’s, ladies and mixed and/or open -- and we’ll offer two-person stick curling as well,” Brown says. “We wanted to make sure we had it last year in Brandon, too, because we knew how popular it was.” The summer section of the Manitoba 55+ Games event will be held in the ‘Automobile City’ June 3 to 5, and will include about 20 sports and games. Many of them will take advantage of the new Southeast Event Centre, which is scheduled to open this December. “It’s a great way for people to stay active or get active, and it’s really a

Horseshoes is more challenging than it looks.

Pickleball has surpassed slo-pitch as the Games’ most popular event.

IT’S A GREAT WAY FOR PEOPLE TO STAY ACTIVE OR GET ACTIVE, AND IT’S REALLY A FRIENDLY COMPETITION” Linda Brown, executive director, Active Aging in Manitoba “

friendly competition,” she says. “When I talk to a lot of people, they say, ‘Oh, I’m not competitive.’” She notes that isn’t an issue at the 55+ Games. “We have people that participate who might be casual golfers or who might swim a couple of times a week. They’re not super competitive to start with, so we always emphasize that it’s a friendly competition.” While the Games are about friendly competition, they’re also about socialization, adds Brown. “A big part of the Games is to socialize

as well. We have lots of people who’ve taken part for many years, and they reacquaint themselves with old friends

and make new friends during the Games. It’s a great opportunity for them to take part in their favourite activity,

SATURDAY, SEPTEMBER 7, 2024 | Active Aging Week 7

A NEW AND EXCITING 55+ DEVELOPMENT IN CHARLESWOOD

Competitors always go all-out in slo-pitch.

socialize and make new friends. One of the highlights is our Celebration Banquet on Friday evening.” Anyone can enter any event, providing they’re 55 by December 31 that year. Brown says of all the events, pickleball and slo-pitch are the most popular. “Pickleball has really grown,” she says. “Before pickleball became so popular, the slo-pitch numbers were the highest, with around 200 ball players. In Brandon, we had over 300 pickleball players over the three days. They’ve taken over the numbers, which is great.” You don’t have to be an athlete to participate, as there are many less strenuous events. They include arts and crafts and card games, and Scrabble was re- introduced in Brandon due to popular demand. “People can also participate in so-called brain games. You can play bridge for a day, or you can come and play cribbage for a day,” Brown

says. “That’s part of our mandate as an organization – to remove barriers for Manitobans to give them opportunities to be active. We keep the registration fee low and make it as accessible as possible to everyone.” The registration fee is $40 per person, which gets you into the event of your choice, plus another $20 for each additional sport or game you may want to play. “Of course, if you’re golfing, there are green fees that need to be paid,” Brown says. “We usually negotiate a good rate on green fees, or we get carts thrown in. We try to keep the fees as reasonable as possible to make them affordable. We already have an agreement with the Steinbach Fly-In Golf Course.” Brown says if you have the desire to compete, you’re never too old to participate in the 55+ Games. “Participants in the Games range from age 55 to 90-plus. In many events, you’ll find participants who’re in their late 80’s and early 90’s,” Brown says. “It’s also great to see that every year, we have first-time participants in the Games. That’s what they’re all about.” Other events include five-pin bowling, bocce ball, lawn bowling, snooker and darts. There will be plenty of accommo- dation available, as well as a camp- ground just outside of town.

DISCLAIMER // Plans and prices are subject to change without notice. The Builder reserves the right to change the materials or specifications without notice, but guarantees that the change will be of equal or similar value. Room dimensions are approximate. All illustrations are artist’s concept and may vary. Drawings are not to scale.

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8 Active Aging Week | SATURDAY, SEPTEMBER 7, 2024

WALKING YOUR WAY TO BETTER HEALTH

here is growing evidence that the journey toward better health and well-being, improved

fitness and disease prevention may can begin with a single step. Walking – whether in your neighbourhood, on a treadmill, with your dog, at a gym or in a group at your local mall – offers health benefits for your body, mind and spirit. And it’s never too late to get started.

“Walking is a great, cost-effective form of exercise. It can help improve

your balance, manage blood pressure and blood sugar levels, boost good cholesterol, improve sleep, and strengthen lower body muscles,” says Linda Brown, executive director of Active Aging in Manitoba (AAIM). “It’s important to move more and sit less. Walking is low impact, so it’s easy on the joints. It gives us the opportunity to explore our local neighbourhoods and connect with others and nature.” According to the Heart and Stroke Foundation of Canada, walking for just 30 minutes a day can help strengthen your heart and lungs and reduce your risk of heart disease and stroke.

Going for a walk in a beautiful setting is a real mood booster.

SATURDAY, SEPTEMBER 7, 2024 | Active Aging Week 9

Naturally, the health benefits – physical and mental – increase when you walk faster, longer and more often. The Canadian Mental Health Association reports that walking, especially outdoors and with others, can help improve your mental health by relieving tension and reducing stress, anxiety and depression. Erin Crawford, CEO of the Alzheimer Society of Manitoba, agrees that walking is an excellent form of exercise to enhance brain health. “Physical activity, such as walking, increases blood flow to the brain, improving delivery of much-needed oxygen and nutrients,” says Crawford. PHYSICAL ACTIVITY, SUCH AS WALKING, INCREASES BLOOD FLOW TO THE BRAIN, IMPROVING DELIVERY OF MUCH-NEEDED OXYGEN AND NUTRIENTS”

IT’S ALSO BEST TO START OFF

WALKING SLOWLY TO GRADUALLY INCREASE

MUSCLE/BODY TEMPERATURE

“

A brisk walk is great for the heart, lungs & mind.

she says. “We offer programs aimed at keeping people active and engaged, including one with FortWhyte Alive, where participants go on a guided walk through their grounds each week to observe and discover the nature around them.” But first things first. “If you haven’t been active or have a health condition, we recommend that you check with your doctor before embarking on any physical activity program,” says Brown. “You’ll also need a good pair of athletic shoes for proper foot support and cushioning.” Brown says a few active stretches are a good idea before starting your walks. Pre-walk stretches could include ankle flexing to warm up your ankles and shoulder rolls to warm up your shoulders. It’s also best to start off walking slowly to gradually increase muscle/body

temperature. “The best time to stretch is after your walk when muscles and joints are warmed up,” says Brown. “Post-walk stretches are important to improve flexibility and reduce possible muscle soreness.” It’s especially important to stretch your calves (lower legs), back of legs (hamstrings), front of legs (quadriceps), and hip flexors (muscles toward the front of your hips). Group walks provide socialization, motivation and a greater sense of personal safety, so AAIM offers Steppin’ Out with Confidence, a free training course for walking group peer leaders. Participants learn about basic anatomy and how to organize and lead a walking group. The program is designed to encourage older adults to adopt an active lifestyle by offering support and encouraging the

development of social networks. Would-be walkers who prefer to walk indoors can participate in mall walking programs offered by most of Winnipeg’s major shopping centers. Typically taking place before the mall opens to the public, these free programs allow walkers to exercise in a safe, climate-controlled environment with level, predictable terrain, on a year-round basis. Malls also offer convenient amenities such as washrooms and restaurants. Brown recommends calling your local mall for full details, such as mall walking hours and specific access doors.

Erin Crawford, CEO, Alzheimer Society in Manitoba

“Regular walking also enhances the release of hormones that stimulate relaxation and improve your mood.” Crawford says the social connection and appealing physical environment that comes with walking in groups or outdoors promotes cognitive stimulation. Being socially connected has been shown to further reduce the risk of developing dementia. “For folks who may already have a dementia diagnosis, we continue to emphasize the value of staying active,”

Contact information for Winnipeg malls is available on the AAIM website at www.activeagingmb.ca

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10 Active Aging Week | SATURDAY, SEPTEMBER 7, 2024

lower body strength, which is important to improving balance. Heel raises can also help to enhance an individual’s sense of balance. Simply stand on the ball of your feet while raising your heels in the air and maintain that position while using a counter or wall for support. This forces you to balance better because you have a smaller surface to stand on, Brown says. What people often don’t realize is that building balance doesn’t have to be a time-consuming endeavour. Brown says five to 10 minutes of simple exercise per day can result in significantly improved balance. She recommends incorporating balance exercises into your daily routine, such as doing heel raises while having your morning coffee or practicing sit-to-stand exercises while watching television. “We know that with being active it needs to be part of your routine for you to stick with it. It’s the same with this kind of activity.” While improving balance can go a long way in preventing fall-related injuries, Brown points out it’s also critical to maintaining an independent lifestyle. “When you can’t get in and out of bed yourself anymore or you can’t get on and off the toilet yourself, you’re going to need help and there goes your independence. If you can’t stand in the kitchen to make yourself a meal anymore because you have hip or knee pain, you’re probably just going to have a quick bite to eat.”

you grew up in the 1980s or ’90s, you probably remember the line “I’ve fallen, and I can’t get up” from a popular TV BALANCE Plays a Central Role in Aging Well If holding onto a counter or chair. This helps to build muscle memory and helps prepare people By Jim Timlick

Working hard to maintain a good sense of balance always pays off as we age.

That’s why Brown says its so important for people to remain active as they age to maintain or improve their sense of balance. “It’s like the old adage, if you don’t use it, you lose it,” she says. “Keeping active is a big part of balance. We need that muscle strength and mobility to remain independent; good balance is a significant part of that. We’re working on our balance as we’re keeping our mobility and our strength up through physical activity.” The good news is there are some simple activities individuals can undertake to build better balance. One of the easiest is to stand on one foot for 30 seconds and then shift to the other foot for a similar length of time. Brown recommends people start out using a chair or countertop for support and eventually eliminate those supports as their balance improves.

in the event they need to make a sudden turn or stop. Brown also recommends practicing a sit-to- stand exercise in which a person goes from a sitting position to standing without using their hands. This helps build

What are the consequences of that eat-and-run approach? “It can turn into poor nutrition and result in poor health,” she says. “We want to remain independent a long as possible, and balance plays a big part of being independent.” IT’S LIKE THE OLD ADAGE, IF YOU DON’T USE IT, YOU LOSE IT. KEEPING ACTIVE IS A BIG PART OF BALANCE” Linda Brown, executive director, Active Aging in Manitoba “

commercial of the time.

That catchphrase became a source of amusement for many people thanks to frequent references on sitcoms like “The Fresh Prince of Bel Air,”“Roseanne” and “The Golden Girls.” But the truth is falling is no laughing matter, especially for many older adults. Falls are the leading cause of injury- related hospitalizations and injury deaths among people aged 65 or older in this country, according to data collected for the latest Seniors’ Falls in Canada report. “The bottom line is we want to avoid a fall because a fall can be life-changing event,” says Linda Brown, executive director of Active Aging in Manitoba (AAIM) and a fall prevention educator. Poor balance is often the underlying cause of many such falls, says Brown. As we age, our sense of balance often starts to decline due to several factors, including chronic health issues such as arthritis, which can increase our chances of falling.

Once that becomes easy, you may want to try this exercise with your eyes closed which she says changes the input to our brain and helps “recalibrate” our balance. Another easy balance building exercise is shifting from side to side in a rocking motion while

Using a chair to to practice balancing on one leg is a safe way to work at improving balance.

SATURDAY, SEPTEMBER 7, 2024 | Active Aging Week 11

EXPLORING THE ART OF

or those who believe there could be nothing more invigorating than a brisk fitness walk, there is an emerging exercise trend that could be a real game-changer. Inspired by the training regimen of cross-country skiers, Nordic pole walking is growing in popularity as a fitness activity, because it’s easy to learn, and provides a great workout, even for beginners. “Nordic walking has always been popular in Europe where it was started by cross-country skiers in their efforts to stay fit over the summer,” says Linda Brown, executive director of Active Aging in Manitoba. “Adding poles to your walk increases your energy expenditure by about 40 per cent and helps improve upper body strength and posture. Abdominal and back muscles are more engaged as compared to walking without poles.” Brown says the technique is not the same as merely walking or hiking with poles. It involves walking normally, swinging your arms at your sides and literally dragging the poles along behind you, using them to provide support and maintain balance on literally any type of surface. With proper form, the activity exercises the muscles in both the upper and lower halves of the body, burning more calories and resulting in a more complete full-body workout than traditional walking. Adding poles to your walking workout might seem like it would require more rigorous effort, but it actually is easier on the joints than regular walking or jogging, with the poles helping to take weight pressure off your hips and knees. The poles, usually made of lightweight materials, have an ergonomic design that makes them comfortable and easier to manage than the straps on regular ski or hiking poles. Brown says Nordic pole walking can also help reduce your blood pressure, manage blood sugar levels, increase good cholesterol, and contribute to quality sleep, while strengthening and toning upper and lower muscles. It can also relieve upper back, shoulder and neck pain, while also contributing to weight control and disease prevention. Pole walking offers another exercise option for older adults to consider in maintaining an active lifestyle. Health Canada recommends regular physical activity as a means of reducing your risk of more than 25 chronic conditions, including type two diabetes, and some cancers. NORDIC POLE WALKING F

Nordic pole walking is a safe way to walk - and to exercise the upper body - at the same time.

Moreover, research shows that as much as half of functional decline between the ages of 30 and 70 is not the result of aging, but due to the cumulative effects of a sedentary lifestyle. “Nordic pole walking is also a great alternative for people concerned about their balance,” says Brown. “Having the two poles in hand does increase confidence for anyone feeling a little unsure on their feet.” She notes that walking poles – which generally cost $30 and up – are available at many local and online retail and sporting goods stores, as well as through an organization called Urban Poling (urbanpoling.com). The latter is a Canadian company established by a physiotherapist who successfully used the walking poles in her treatment sessions and thought others could benefit from greater accessibility to the equipment. In addition to product information, the company’s website features lots of information about the proper use of equipment, along with current research into the health benefits derived from this unique form of exercise. AAIM also offers an instructional video on its website so you can learn proper Nordic pole walking technique to make the most of your exercise efforts. For those who prefer to learn in person, the organization also offers free workshops for community groups and organizations where participants can learn more about the Nordic pole walking experience, its proper technique and health benefits. Brown says her organization will be hosting a workshop on Oct. 8 at the Wellness Institute adjacent to Seven Oaks Hospital. This session is aimed at individual would-be Nordic pole walkers of all ages, but any interested community groups can contact AAIM to arrange for group sessions.

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12 Active Aging Week | SATURDAY, SEPTEMBER 7, 2024

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