Understanding the 24-Hour Movement Guidelines for Canadians Over 65
The Canadian 24-Hour Movement Guidelines for Adults 65+ provide an integrated approach to daily health, encompassing not only dedicated exercise but also light physical activity, sedentary behaviour, and sleep. This holistic perspective recognizes that every movement matters for maintaining independence and overall well-being as we age. Adopting these guidelines can lead to improved physical function, better cognition, and a reduced risk of falls and chronic diseases.
The Core Components of the Physical Activity Guidelines
Aerobic Activity: Get Your Heart Pumping
The cornerstone of the guidelines is aerobic physical activity, which includes any activity that raises your heart rate and makes you breathe harder. The recommendation is to accumulate at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week. This time can be broken down into shorter sessions throughout the week, such as 30 minutes, five days a week. The intensity is key:
- Moderate Intensity: Makes you breathe harder and your heart beat faster. You should be able to talk, but not sing. Examples include brisk walking, cycling, or water aerobics.
- Vigorous Intensity: Causes your heart rate to increase significantly, and you won't be able to say more than a few words without pausing for a breath. Examples include jogging, cross-country skiing, or swimming laps.
Muscle Strengthening: Build Strength and Protect Bones
To build and maintain muscle and bone mass, Canadians over 65 are advised to perform muscle-strengthening activities at least two days per week. This is crucial for maintaining posture, improving balance, and preventing osteoporosis. Activities should engage major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms.
- Examples of muscle-strengthening activities include:
- Lifting weights or using resistance bands.
- Bodyweight exercises like squats or push-ups against a wall.
- Carrying groceries.
- Digging or shovelling in the garden.
- Heavy-duty housework.
Balance-Enhancing Activities: The Key to Falls Prevention
Fall prevention is a significant concern for older adults, and the guidelines emphasize the importance of activities that challenge balance. For those with poor mobility, these exercises are particularly critical and should be performed on three or more days per week. Balance activities improve stability, mobility, and confidence.
- Examples of balance-enhancing activities include:
- Tai chi or yoga.
- Standing on one foot while holding onto a sturdy chair.
- Walking heel-to-toe.
- Dancing or lawn bowling.
Reduce Sedentary Time: Breaking Up Sitting
Beyond formal exercise, the guidelines stress the importance of reducing sedentary behaviour. This means limiting sitting to 8 hours or less per day and breaking up long periods of sitting as often as possible. Limiting recreational screen time to no more than 3 hours daily is also recommended. Replacing sedentary time with light physical activity, such as standing or walking slowly, provides additional health benefits.
Comparing Moderate vs. Vigorous Activity
| Feature | Moderate-Intensity Activity | Vigorous-Intensity Activity |
|---|---|---|
| Effect on Breathing | Breathing quickens, but you can still hold a conversation. | Breathing is rapid and deep. You can't say more than a few words without pausing. |
| Heart Rate | Noticeable increase, feeling warm. | Significant increase. |
| Perceived Effort | Somewhat hard. | Hard to very hard. |
| Examples | Brisk walking, water aerobics, dancing, cycling on a flat surface, raking leaves. | Jogging, swimming laps, vigorous dancing, cycling uphill, high-intensity interval training. |
Making a Plan and Staying Safe
Before beginning or significantly changing any physical activity program, it's always recommended to consult with a healthcare professional, especially if you have chronic conditions or poor mobility. Starting slowly and gradually increasing the duration and intensity of activities is the safest approach. Always listen to your body and wear appropriate footwear to prevent injury.
For more detailed information, you can visit the official Canadian Society for Exercise Physiology guidelines: https://csepguidelines.ca/guidelines/adults-65/.
Conclusion
The physical activity guidelines for Canadians over 65 are a comprehensive and achievable framework for better health. By combining aerobic exercise, muscle strengthening, and balance work while reducing sedentary time, older adults can significantly improve their fitness, reduce chronic disease risk, and maintain their independence and quality of life. The key is to find a variety of enjoyable activities and integrate more movement into daily life, proving that it's never too late to start being active.
