Physical Activity Guide for Older Adults

How some people got started

• Meet Maria
• Meet Jason
• Meet Elsa
• Meet Li
• Meet Louis

Meet Maria

Maria is 80 years old and frail. She walks with a cane. At her last check-up her doctor told her she needed to build more physical activity into her life. She laughed, "Doctor, I'm 80 years old and now I'm supposed to worry about getting exercise?" "You will, if you want to stay living independently," her doctor told her. "If you sit around cooped up in your house, you will get weaker and weaker and soon you won't be able to do the things you want to do." Maria was shocked. She thought about getting out, but she was too tired.

Bird-watching with a friend got her attention

One day a friend of hers told her that she was walking every day and had taken up bird-watching with others. Her friend suggested they go together. As Maria made friends in the group she found out about a yoga class for people just like her and she joined that as well.

More active, feeling stronger

She still walks with a cane or with the support of a friend but enjoys walking in the outdoors or at the mall. She admits she now has more energy.

Meet Jason

Jason is 68. He had a mild heart attack. He was sedentary and his doctor insisted that he needed to be more physically active. His first reaction was fear that strenuous activity would cause another attack. However, his doctor referred him to a local Cardiac Rehabilitation Program. "Start slowly and progress gradually," his doctor said. "You'll feel better, your heart muscle will grow stronger, and you will be able to do more of the things you want to do with less worry."

Met other people with heart trouble and started to feel better

Jason was a little nervous the first day he went to the program but the instructors and other participants made him feel welcome very quickly. The program involved walking and stationary cycling, and an instructor led the group through flexibility, endurance, and strength activities. Jason was shown how to monitor his heart rate and effort level and to learn what the right activity level "felt like." Other participants shared their experiences with Jason, telling him how much better they felt as a result of the program.

No longer afraid and feeling much more able

After a couple of months, Jason was feeling pretty good and had really built up his confidence. The program meets twice a week and he wouldn't miss it for anything. He and a few buddies from the program also get together a few times a week on their own to go for a walk, ride the stationary bike, or go for a swim at the community centre. They plan to do some cycling on the local bike trails when the warmer weather comes. Jason finds himself taking the stairs instead of the elevator most of the time, and he is no longer out of breath doing simple tasks around the house.

Meet Elsa

Elsa is 75. She had always loved the water, but she didn't have the energy to go swimming as she had done when she was younger. She missed her activities and was beginning to spend a lot of time watching TV. The more she sat around, the more tired she got. She was beginning to find that even simple chores around the house were becoming difficult. She was having trouble washing and combing her own hair. She was worried. She did not want to end up dependent on her family - she enjoyed her independence, but her physical limitations were beginning to scare her.

Family helps to get Elsa moving

When Elsa's daughter tried to find out what was bothering her mother, all she heard was, "I'm just getting too old." Elsa's daughter went to the Y and looked for some literature about helping older adults cope and then talked to a professional. She offered to take Elsa to the Y and help her try some things.

Her love of the water got her active again

At the pool, Elsa saw a class of older women just like her in the water. They were joking and laughing and seemed to be having such a good time. They were doing water aerobics in a heated pool. Maybe I could do that, she thought. The instructor suggested that Elsa come and try a couple of classes before she signed up. After a few weeks, she found herself actually enjoying it and making some new friends as well. The instructor was helping her build up the strength in her arms as well with small weights before the water program. She now feels stronger and more able to cope and is not as fearful about losing her independence and quality of life. She now has no trouble washing and combing her hair. Her new friends asked her to join them for a mall-walking program in the winter, and in the summer they walk in the neighbourhood park.

Meet Li

Li is 65. She is a small woman and has never been very strong, but she has always loved gardening. She had become very depressed and bored after she retired from her job. She began to sleep a lot and rarely did any activity. She missed her yard since she moved to an apartment and did not know what to do with her time.

Community garden allotments help Li get active again

Li's friends began to worry about her and found her a garden plot very close to the seniors' apartments where she was living. Li was thrilled and determined to make it the best garden on the block. Every day she is out there digging, weeding, planting, and trimming...and her energy level has improved. But what was she going to do in the winter? One of the other gardeners told her about a mall-walking program and asked her to join it with her. Through her new friends she found out about a T'ai Chi class as well, and she loves it so much she now does it summer and winter. Getting physically active changed Li's life. She has a whole group of new friends. Her spirits have lifted and she feels stronger and more secure.

Meet Louis

Louis is 72. He was very active until he retired and then his life changed. He began to sit around, read, and watch TV - after all, he was retired and it was time to take it easy. He soon found himself getting very sluggish and stiff. Often he found himself staying in bed until noon and yet he was still tired.

Friend tells him to get moving

"Just because you have retired doesn't mean you can sit around all the time," his friend told him. "Your body needs to move to live." Louis decided to join a physical activity program at his community centre with his friend. They had special rates for seniors so it wasn't going to cost him very much. A fitness professional at the community centre helped him develop a program that would build his strength and endurance as well as increase his flexibility. At first, he found it hard. His muscles were out of shape, but he kept at it. He has found some buddies his own age and they encourage each other on the stationary bikes and in the weight room. His energy has improved and he no longer feels sluggish and tired.

Taking the first step is the hardest part

Just like you, all of these people had to take a first step. Healthy aging and independent living depend upon physical activity. What types of activities interest you? Choose something that you want to do. Start slowly and build up gradually until you are able to do 30 to 60 minutes of moderate activity most days of the week.

And remember, choose activities that will:

• build your endurance;
• increase your flexibility; and
• improve your strength and balance.

If you still don't know what you would like to do, maybe your first step is to get more information and more ideas from health-care professionals, community centres, and your friends.

It's easier than you think >>