Canada's 24-Hour Movement Guidelines for Adults Aged 65+
Official physical activity recommendations for older Canadians are part of the comprehensive 24-Hour Movement Guidelines, which integrate physical activity, sedentary behaviour, and sleep for optimal health. These guidelines provide a holistic approach to maintaining health and independence for those 65 and older.
Aerobic Activity Recommendations
The cornerstone of the physical activity guidelines is aerobic exercise. This is any continuous movement that makes you breathe harder and your heart beat faster. Older adults should accumulate at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week.
- Duration: The activity can be spread throughout the week, accumulated in sessions of 10 minutes or more.
- Moderate Intensity: During moderate activity, you should feel warm and be able to talk, but not sing. Examples include brisk walking, recreational swimming, dancing, or bike riding.
- Vigorous Intensity: This activity makes you breathe much harder, and you'll only be able to say a few words without pausing for breath. Examples include jogging, cross-country skiing, or a very fast-paced cycling session.
Muscle and Bone Strengthening Activities
In addition to aerobic exercise, strengthening activities are crucial for maintaining muscle mass, bone density, and improving posture. The guidelines recommend incorporating muscle and bone strengthening activities at least two days a week.
- Muscle Strengthening: Exercises should work all major muscle groups. Activities can include lifting weights, using resistance bands, carrying groceries, or digging in the garden.
- Bone Strengthening: These activities involve muscles pulling and pushing against bones to help make them stronger. Examples include walking, jogging, and yoga.
Balance Enhancing Exercises
For older adults with poor mobility, incorporating activities that challenge balance is particularly important for fall prevention.
- Balance Activities: These can be integrated into daily routines or specific exercises. Examples include Tai Chi, yoga, standing on one foot, or walking on uneven surfaces like trails.
- Frequency: Balance-enhancing activities should be performed on 3 or more days per week for those with mobility concerns.
The Importance of Reducing Sedentary Time
Movement isn't just about structured exercise; it's also about reducing inactivity. The 24-Hour Guidelines recommend limiting sedentary time to 8 hours or less per day, with no more than 3 hours of recreational screen time.
- Break Up Sitting: Break up long periods of sitting as often as possible. Even small movements like standing up and stretching can be beneficial.
- Light Physical Activity: Incorporate several hours of light physical activity, such as standing, light walking, or stretching, throughout the day.
Getting Started Safely: A Guide for Canadian Seniors
If you are currently inactive, it's important to start slowly and listen to your body. Gradually increase the duration and intensity of your activities. It's always a good idea to consult a healthcare provider before beginning a new exercise program, especially if you have chronic conditions.
Your Weekly Physical Activity Plan
Consider building a weekly plan that incorporates all the recommended components. Here is a sample plan to get you started:
- Monday: 30 minutes of moderate aerobic activity (e.g., brisk walking). Includes a 5-minute warm-up and cool-down.
- Tuesday: 20-30 minutes of strength training (e.g., resistance bands, bodyweight exercises).
- Wednesday: 30 minutes of moderate aerobic activity (e.g., cycling, water aerobics).
- Thursday: 20-30 minutes of strength and balance exercises (e.g., Tai Chi, yoga).
- Friday: 30 minutes of moderate aerobic activity (e.g., dancing, gardening).
- Saturday: 30 minutes of recreational activity (e.g., walking with friends or family).
- Sunday: Active rest day with light stretching or a gentle stroll.
Comparison of Activity Levels for Older Adults
| Activity Type | Intensity | Example Activities | Recommended Frequency |
|---|---|---|---|
| Aerobic | Moderate | Brisk walking, cycling, swimming | 150 minutes/week |
| Vigorous | Jogging, hiking, high-impact aerobics | 75 minutes/week | |
| Strength | Moderate | Lifting weights, resistance bands, yoga | 2+ days/week |
| Vigorous | Heavier weightlifting, plyometrics (advanced) | 2+ days/week | |
| Balance | Gentle | Tai Chi, standing on one leg, heel-to-toe walking | 3+ days/week (if needed) |
| Sedentary | Very low | Sitting, screen time | Limit to <8 hours/day |
For more detailed information, consult the official Canadian 24-Hour Movement Guidelines. They offer a comprehensive look at how all movement behaviors, including sleep, contribute to a healthy life.
Conclusion
Adhering to the Canadian physical activity guidelines is an effective strategy for older adults to maintain their health, functional independence, and overall quality of life. The recommendation of 150 minutes of moderate-to-vigorous aerobic activity, combined with strength and balance training, is a proven way to reduce the risk of chronic diseases, improve cognitive function, and enhance mental well-being. By starting slow, listening to your body, and finding activities you enjoy, you can make these guidelines a positive and sustainable part of your daily routine. Every movement, big or small, contributes to a healthier, more active life.
