Oleksii (Alex) Gorobet, RMT - Registered Massage Therapist
“Sit less, move more, sleep better, eat healthier”. Everybody knows that. The question is - do we know, how much less or more exactly? What does an optimal day schedule look like for my age? And how does it help me to be healthy?
We are going to answer these questions, based on the Canadian guidelines and recommendations.
Why do we need to exercise?
Physical activity is essential for our health. Exercising:
gives us energy
maintains our balance, strength, adaptivity
decreases stress, improves mood and sleep
makes us stronger
prolongs independence as we age
It also helps prevent these chronic diseases:
stroke
cancer (colon, breast)
obesity
hypertension
heart disease
type 2 diabetes
Some studies show a positive effect of regular exercises on mental health, reducing the rate and severity of dementia and Alzheimer disease.
Types of physical activities include aerobic, muscle-strengthening, bone-strengthening, balance, and flexibility activities.
TYPE | DURATION | INTENSITY | POSITIVE EFFECTS | EXAMPLES |
|---|---|---|---|---|
AEROBIC (CARDIO) | Longer 30+ min | Low to moderate | Heart, circulation, lungs, cholesterol, stamina, sleep | Jogging, bicycling, swimming, walking, rowing |
STRENGTHENING | Short sets | Moderate to vigorous | Muscular strength, bone density | Weights, push-ups, sit-ups, resistance bands, heavy yard-work |
FLEXIBILITY | Long | Low to moderate to vigorous | Joints, tendons, ligaments, fascia | Stretching, yoga, pilates, tai-chi |
BALANCE | Any | Low to moderate | Balance | Tai-chi, standing on one foot, heel-to-toe walk |
What are the recommendations for physical activity for different age groups?
From children to seniors, regular physical activity is one of the pillars of a healthy life. Because it does so much for us, it is important to exercise no matter what age you are.
A lifelong exercise program is the surest way to help you live and thrive into old age.
However, different ages have different goals and require different approaches to the exercises.
AGE GROUP | MAIN GOALS | HOW | HOW MUCH | NOTE |
Children 5-11 years | - Maintain growth and development - Encourage socializing - Establish the healthy habits | Walking the dog, walking/cycling to school, helping with shoveling, yardwork, groceries | At least one hour of moderate to vigorous intensity daily | |
Youth 12-17 years | - Provide energy and development needs - Build up strong muscles and bones - Improve endurance, strength, and emotional balance | Doing walk, run, or bike instead of getting a ride. Playing games in teams | At least one hour of moderate to vigorous intensity daily | Combination of aerobic and strengthening activities is preferable |
Adults 18-64 years | - Maintain cardiovascular and musculo-skeletal health - Cope with stress effectively - Prevent major health risks | Aerobic, strengthening, flexibility, balance exercises. Think of trying meditation. Outdoor activities | 2.5hrs of moderate to vigorous activity every week to achieve health benefits. Muscle strengthening activities at least twice a week | Focus on moderate to vigorous aerobic activity |
Older adults 65+ years | - Maintain cardiovascular and mental health - Keep joints and bones healthy - Improve balance - Improve aging | Balance, aerobic, flexibility, strengthening activities. Outdoor, family time. | 2.5hrs of moderate to vigorous activities split into 10 min sessions. Muscle and bone strengthening exercises at least twice a week | Focus on strengthening and balance exercises |
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