Activities You Can Take Part In

There are a variety of activities that can help you improve your health and make you feel better!

Safety First

If you haven't been active recently, start by completing the Physical Activity Readiness Questionnaire called PAR-Q and You. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not use to being active, check with your health care provider or doctor. To download a copy of PAR-Q and You visit http://www.csep.ca/english/view.asp?x=698

For more information on physical activity for older adults, see Canadian Physical Activity Guidelines for Older Adults – 65 Years and Older. To download a copy of the guidelines visit www.csep.ca/guidelines

Choose Activities that interest you!

Aerobic/Endurance Activities

Activities that make the large muscles of the body move in rhythmic manner for a continued period of time.

Healthy older adults aged 65 years and older should work towards at least 150 minutes of moderate- to vigorous- intensity aerobic physical activity per week, in 10 minute segments or more.

Moderate intensity activities will make you breathe harder and sweat a little:

• General gardening
• Brisk walking

Vigorous intensity activities will make you be ‘out of breath’ and sweat:

• Swimming
• Fast dancing

Balance Training or Balance Enhancement Activities

Older adults that have poor mobility should perform physical activities to enhance balance and prevent falls:

• Tai Chi
• Yoga

Bone Strengthening Activities

These activities produce tension force or impact on bones that promotes bones strength and growth.

It is beneficial to add bone strengthening activities using major muscle groups, at least 2 days per week:

• Lifting, carrying
• Heavy gardening
• Weight training

Muscle Strengthening Activities

These activities will increase skeletal muscle strength, endurance, mass and power.

It is also beneficial to add muscle strengthening activities using major muscle groups at least 2 days per week:

• Lifting weights
• Working with resistance bands
• Heavy gardening

Abilities may vary given age and health status. It is important to talk to your healthcare provider prior to beginning a new physical activity program.