Supplement to The Free Press | September 13, 2025
SUPPLEMENT TO THE FREE PRESS | SATURDAY, SEPTEMBER 13, 2025
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T Thorvaldson Care Center An Intermediate Care Facility for Seniors 495 Stradbrook Ave. • Winnipeg Please call for more information or to arrange a tour Jocelyn Thorvaldson (204) 452-4044 (weekdays) www. thorcare.ca E-mail: thorcare@shaw.ca Over 60 years of caring for Seniors!
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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.
What does Intermediate Personal Care offer? • 24 hour care / supervision by Health Care Aides • Registered Nurse on-site (weekdays) • Medications, inhalers, eyedrops are administered • Monitored blood sugar / blood pressure • Bloodwork, Xray services • Medical appts / transportation arranged • Assist with bathing, dressing and hygiene • Assist with catheters / oxygen
• Private, bedsitting room with bathroom • Two nurse call buttons in each suite
• Three home-cooked meals per day plus snacks • Housekeeping (daily), Laundry (personal and linens) • Accredited Activity Director & Recreation Programs
2 Active Aging Week | SATURDAY, SEPTEMBER 13, 2025
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O ctober is going to be an important month for adults aged 55 plus. Why? Well on October 1, the International Day of Older Persons will be celebrated. By Todd Lewys
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It will then be followed by Active Aging Week from October 6 to 12, a week that is designed to highlight the pivotal role activity plays in aging well. “This year, the emphasis is on wellness and how regular activity promotes it,” says Linda Brown, executive director of Active Aging in Manitoba (AAIM). “When you engage in regular physical activity, your mental outlook is so much better. And, of course, you also feel so much better physically.”
goal is for people to just stay active on a regular basis.”
Brown says the key to staying active is to do things that fit your temperament and lifestyle. “Exercise doesn’t need to be onerous – it just needs to be enjoyable. So do things you enjoy, whether it be going for a walk, gardening, raking the grass, golfing or even shoveling snow. “
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GROUP ACTIVITIES NOT ONLY GIVE YOU A FEELING OF ACCOMPLISHMENT AND RELEASE ENDORPHINS, BUT SOCIALIZING WITH OTHERS ALSO PROMOTES A MORE POSITIVE MENTAL MINDSET.” Linda Brown, executive director, Active Aging in Manitoba (AAIM)
If you haven’t made a habit of staying active, there’s no need to despair.
And while exercise has a negative connotation for some, it doesn’t necessarily mean going to the gym and grinding away at full capacity for an hour or two, she notes. “The guideline for physical activity is 150 minutes a week, which comes to just a bit more than 20 minutes a day. Really, the
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Figure out the activities that you enjoy doing and then make a habit of doing them as part of your daily routine. “Everyone can do something, but if you’re just starting out, it’s important to work at your own pace,” she says. “If you go too hard at the start, as some people do, then you might give up thinking
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you’re too old to exercise because you’re so stiff and sore from overdoing it.”
If cost is a barrier, there are also plenty of activities that are easy on the pocketbook, such as walking, cycling, hiking or playing tennis or pickleball. Likewise, if skill level – or lack of it – is a barrier, Brown says not to worry. “Take pickleball, for example. There are different levels you can play from
Going for a brisk walk elevates your heart rate and gets the blood flowing.
novice to advanced, so you don’t have to be a pro to play. But again, make sure to start out slowly if you haven’t done much in the last little while. Pickleball will require you to use some muscles you haven’t used in a while, so ease into it, or any new activity.” Aside from the physical activity, another benefit of taking part in group activities like walking, bowling, pickleball or slo- pitch – participating in card games is also good – is the social aspect. “Group activities not only give you a feeling of accomplishment and release endorphins, but socializing with others also promotes a more positive mental mindset,” she says. “So if you’re isolated or shut in, get out. Doing that will make a huge difference in how you feel and think.” In essence, regular physical activity and socialization are the prescription for aging well. “It’s been proven that older adults who stay active and socialize regularly with others enjoy greater mobility and flexibility and stay stronger.
Other benefits include lower blood pressure and lower cholesterol.”
There’s one other key benefit, adds Brown.
“Most importantly, staying active physically and mentally helps prevent dementia and Alzheimer’s. Not only that but staying strong and fit will enable you to be independent for longer so you don’t deteriorate and get to the point where you need someone to help you with things you can’t do anymore.”
What’s the bottom line to staying physically and mentally active?
Nordic poling with a group provides cardiovascular exercise and socialization.
“You’ll feel good as you grow older, and enjoy a high quality of life,” she says. “Do something for 20-25 minutes every day, eat well and avoid habits like smoking, and you will give yourself a chance to get the most out of life as you age.”
Join in the fun on October 7 from 9:30 a.m. to 1 p.m. for a lively celebration of Active Aging Week. This event includes a keynote speaker to start the day and a stretch class followed by an invigorating walk which will include Urban Poles as an option. Enjoy a three course lunch and a chance to make some new social connections. For more information, visit www.activeagingmb.ca or call 204-632-3947.
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USE IT OR LOSE IT Social Connections, Regular Exercise the Key to Healthy Aging
4 Active Aging Week | SATURDAY, SEPTEMBER 13, 2025
Staying active helps promote physical well-being.
By Jim Timlick
E ven though there is no magic solution guaranteeing a long and healthy life, there may be something that comes close to delivering just that: strong social connections.
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“When we talk about social connections, it takes away anxiety and stress, because in your brain you’re talking to people, you’re connecting with people and you’re not alone to focus on your own trials and tribulations,” she explains.
Connie Newman, executive director of the Manitoba Association of Senior Communities (MASC), says medical data shows that social contact can go a long way in helping address many of the health concerns people have as they age including heart disease, stroke, anxiety and dementia. Newman cited a senior for whom she serves as a caregiver as an example. Diagnosed with anxiety, the woman has been prescribed medication for the condition. While the medication has helped, developing and maintaining social strong connections has made a world of difference in helping the woman control her condition.
WHEN WE TALK ABOUT SOCIAL CONNECTIONS, IT TAKES AWAY ANXIETY AND STRESS.”
Newman says the problem is becoming even more pronounced due to society’s changing demographics.
Inter-generational connections that were so prevalent 40 or 50 years ago no longer exist to the same degree, as families have become spread further apart. Older adults tend to become more isolated as a result.
Connie Newman, executive director, Manitoba Association of Senior Communities (MASC)
Maintaining or increasing social connections doesn’t have to be a lot of work.
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In fact, it can be accomplished with something as simple as a regular walk with a friend or family member. “Walking with somebody, you get movement to your body and that has a direct health benefit, because as we age, our muscles aren’t as tough as when we were 40 and 50,” Newman says. “What happens if you’re alone is you tend not to keep moving, which can cause the whole body to seize.” The MASC is comprised of more than 80 member groups across the province and helps older adults come together to access services and participate in activities that enhance their dignity, support independence and encourage community involvement. It’s the leading organization for social prescribing in the province, a model of care delivery that enables health professionals to formally prescribe non-clinical community activities such as the arts, movement and volunteering at minimal patient cost. Newman recommends people start thinking about how to make and maintain social connections even before they retire,
when it can become far more challenging to do so.
She also says that older individuals
need to become more proactive in terms of developing social connections rather than waiting for them to simply happen.
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Biking and pickleball are low-impact activities that benefit the heart, legs and mind.
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6 Active Aging Week | SATURDAY, SEPTEMBER 13, 2025
Fueling the Engine That Drives Health and Well-Being NUTRITION:
A n active lifestyle, combined with good nutrition, is a recipe for better health and well-being at any age.
For older adults, the benefits of that combo are definitely food for thought, says Linda Brown, executive director of Active Aging in Manitoba (AAIM).
“Good nutrition provides the energy we need to keep us active and supports the activities of daily living. As we age, our metabolism tends to slow down and being active increases our metabolism, so we need more nutrient-dense calories to provide the energy to be more active.“ She adds that smart food choices not only contribute to better health but can also help stave off some of the physical changes commonly associated with aging.
A colourful, veggie-rich diet is the key to good nutrition and aging well.
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too late, or too complicated, to improve. A good place to start is by seeing your family doctor for an annual
fruits and vegetables and try to include a protein at every meal, along with some good fibre-rich carbohydrates such as oatmeal, quinoa, brown rice or sweet potatoes.” Health Canada reports that the foods you eat on a regular basis certainly do have a significant impact on your health, so it is wise to read and compare the nutritional information on product labels when shopping. The healthiest choices are food items that have little or no added sodium (salt), sugars or saturated fat. Anderson says a registered dietician can help clients assess their current diets, identify any nutritional gaps and recommend dietary changes that will help them meet their goals, while also accommodating personal and cultural preferences.
“As we age, muscles tend to atrophy, so activity and proper nutrition, especially protein which helps us maintain muscle mass, can help prevent this muscle loss,” says Brown. “Carbohydrates provide fuel for activity and help support brain function. Healthy fats are necessary for vitamin storage and transport.” Jill Anderson, a registered dietician at The Wellness Institute, says that the growing number of protein-rich and protein-added food options in grocery stores, such as yogurt, cereals and beverages, can help consumers increase their protein intake as part of a healthy diet. “Fibre is another important element that is often lacking in a person’s diet,” says Anderson. “We tend to think of fibre from a gut or digestive health perspective, but a lot of people don’t realize that fibre is also important in promoting heart health, as well as managing blood sugar and cholesterol levels.” Regardless of the season and someone’s level of activity, proper hydration is another vital, yet often overlooked, necessity of proper nutrition for older adults. NO MATTER WHERE YOU ARE CURRENTLY AT ON YOUR PATH TO BETTER NUTRITION, IT’S NEVER TOO LATE, OR TOO COMPLICATED, TO IMPROVE.
physical to get a good idea of the current state of your health – and take it from there. “Go back to basics,” Anderson advises. “Have regular meals, prepare your meals at home and use whole (vs. processed) foods whenever possible. Use cooking methods such as roasting, baking, pan frying or air frying.”
Fruits and vegetables are also
important, she adds.
“Hydration is very important because, as we age, our thirst mechanism doesn’t recognize that we are thirsty as quickly as it did when we were younger,” says Brown. “This means that there is a greater risk of becoming dehydrated, especially for people who are physically active.” Anderson says proper hydration is essential to ensure adequate bodily fluid levels, so the body can function at its best. Beyond basic refreshment, hydration also helps regulate body temperature, prevent constipation and helps protect the joints. “Hydration doesn’t necessarily need to come only from drinking water,” she says. “It can come from other sources, such as low-sodium soups and broths, low-sugar or sugar-free beverages, lower-fat milk, unsweetened/fortified plant-based beverages or herbal teas.”
“Make sure you are eating plenty of
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8 Active Aging Week | SATURDAY, SEPTEMBER 13, 2025 T here’s an old saying: if you don’t use it, you’ll lose it. And while the saying seems cliché – and usually pertains to the fact that if you don’t stay active, By Todd Lewys
MOBILITY & COGNITION ARE A TEAM
There are also other low impact activities that also offer great physical benefits.
“Do some yoga or tai chi or lift some light weights. Yoga and tai chi help with finer movements and balance, while the weights will help you maintain muscle tone.” At the same time, if you’re at home on a day off from the group walk, add some mental activity by doing some tai chi or yoga, for example. “Take the time to have a conversation with someone,” she says. “Having regular interaction with others plays a huge part in keep the brain engaged. You might also want to take up a musical instrument. Music is way up on the list of things to do because it’s fun, educational – and stimulates your brain as you learn something new.” The bottom line is that there is no downside to making the effort to stay physically and mentally active. “Aerobic activity – any activity that increases your heart rate for a sustained period, such as walking, swimming or biking – gets your blood flowing throughout the body and in the brain. Strength training improves posture and can improve balance, while dance, yoga and tai chi challenge both the body and the mind.” Even multi-tasking by doing something as simple as walking and talking at the same time is also beneficial, as motor skills and cognitive skills are engaged at the same time. “Like dance partners, both mobility and cognition need to be in sync to perform smoothly as you age. That’s why it’s so important to stay physically active and mentally engaged.”
you will decline physically – it turns out that it pertains to both physical and mental health. “The reality is that many people don’t necessarily do enough,” says Linda Brown, executive director of Active Aging in Manitoba (AAIM). “Your level of activity can have a big effect on how well – or how poorly – you age.” In fact, recent studies are showing that physical activity and mental acuity are closely linked. “New research is showing that a sedentary lifestyle hardens cognitive function, which is to say that if you’re not physically active, there’s a good chance that your mental function will decline along with body function. Some people sit around for more than eight hours per day. That’s just not healthy.”
Why is that?
“Simply put, physical activity improves circulation, which improves oxygen and nutrient flow to the brain. The areas of the brain that are involved in movement are also responsible for attention, memory and executive functions,” explains Brown. “So, when you don’t exercise enough, both your physical and mental functions suffer.” While many folks aged 55-plus have mobility issues or may not have a car, it’s imperative to make the effort to get out and do as much as you can, as often as you can.
Venturing out to walk the dog is a fun, low-key activity that helps maintain mobility and cognition.
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Brown adds that the importance of socializing can’t be overstated.
“Combining physical, cognitive and social activities is the most effective way for older adults to remain independent and mentally sharp. It’s so important to keep moving and being active and engaged.”
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Brown has one more thing to add.:
“Both sitting too long and a lack of socialization have been compared to the harm that smoking does to your body. Being active not only stimulates the body and brain, but it also provides an opportunity to get out and make friendships where you get out with others and stimulate your brain with conversation.” On days when group activities aren’t scheduled, it’s important to do things that get you up off the couch. “When people sit too long, they tend to get drowsy and lethargic,” notes Brown. “So, get up. Go for a walk or do some gardening. Get the blood pumping and get rid of that brain fog.”
“Fuel your body, mind and stride on October 7 from 9:30 a.m. to 1 p.m. Join us for our fun-filled celebration of Active Aging Week. This event includes a keynote speaker to start the day, a stretch class followed by an invigorating walk which will include Urban Poles as an option. Enjoy a three course lunch and a chance to make some new social connections.“
COMBINING PHYSICAL, COGNITIVE AND SOCIAL ACTIVITIES IS THE MOST EFFECTIVE WAY FOR OLDER
In other words, older adults must plan to be active because well-being literally depends on it.
“For example, arrange to go on a group walk several times a week. Not only will
ADULTS TO REMAIN INDEPENDENT AND MENTALLY SHARP.”
that get you out of your house or apartment, but you’ll not only get exercise while you walk, but you’ll be socializing as you have a conversation while you walk.”
For more information, visit www.activeagingmb.ca or call 204-632-3947
Linda Brown, executive director, Active Aging in Manitoba (AAIM)
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