Tarra’s Top 10 Tips for Healthy Aging
Getting older is unavoidable, but how we age is something we can control. Physical activity is an excellent way to help us age gracefully. But sometimes we lack motivation in the New Year to start a good routine. As a physiotherapist, I find sharing knowledge around the wonderful benefits of staying active helps my clients stay motivated. I want to share that same knowledge with you today, so that you can reach your activity goals for 2024.
Aerobic Activity + Its Benefits
Notice that I used the word aerobic activity. This doesn’t mean running a mile to exhaustion. Aerobic activity is participation in what is meaningful to you and encourages deep breathing and brings on a little sweat. This includes activities like pushing a lawn mower, riding your bike to the corner store, or going to a dance class.
There are many great benefits of aerobic activity such as:
Improved sleep quality
A decrease in anxiety & depression symptoms
Lower blood pressure (BP)
Reduced risk of falls & fall related injuries
Better immune system functioning
Strong Muscles and Energy Levels
Another great reason to stay active is the increase in endurance and strength! Strong muscles are very important for regular day to day tasks. To maintain this, strength training is necessary – i.e. lifting weights or yoga. This doesn’t mean that you need to be doing an Olympic lift, but rather using the right amount of weight without overtaxing your body.
Tarra instructing on how to perform an aerobic activity.
I can provide an example of how strength training helps you live a fuller life. My clients who are aged 55+ years often find difficulty with finishing chores due to fatigue. But with regular aerobic activity and strength training, they have greater capacity to finish daily tasks at home.
It’s important to have someone who knows your health history so you are doing the right amount of exercise for your body. Please ensure you reach out to a trained health professional before starting a new program if you are unsure where to start.
Bone Health
We come to a topic that comes up a lot for our healthy agers – the dreaded diagnosis of osteopenia, osteoarthritis, osteoporosis and degenerative disc disease.
Many clients come to Break Free Physiotherapy with a diagnosis of osteoporosis or osteoarthritis. The story of how they came to this conclusion is very common. They seek help from their doctor because they have developed some pain in their hip, knee, lower back, neck, or shoulder. To find out what’s going on, the family doctor orders an x-ray of the area that is sore. After completing an x-ray, they receive word that they have one or more of the following diagnoses: osteopenia, osteoporosis, osteoarthritis, or degenerative disc disease. You begin to fret because you’ve heard that these conditions are irreversible and that surgery is inevitable. Your family doctor assures you that it is age related and suggests you seek physiotherapy. You begin to research online and search these terms to ease your mind. But words like surgery come up which makes you even more anxious. There is too much information on the internet and you are unsure what to do.
Does this sound like you?
I’d like to assure you that your x-ray image does not represent how you function. The good news is, there are ways to improve bone health such as regular strength training and weight-bearing exercises, maintaining a healthy diet that includes calcium, vitamin D, and medications from your doctor if needed. If you would like more information or would like to seek help, our physiotherapists at Break Free are trained to treat conditions such as osteopenia, osteoporosis, osteoarthritis, and degenerative disc disease. Click here to book a consult with one of our skilled physiotherapists.
Now that you understand the benefits of activity, I’ve got 10 tips that can help you get started on your journey to healthier living.
Tarra’s 10 Quick Tips on Healthier Living
Start small and in chunks
All you need is 10 minutes. Yes, you read that right, research shows that you only need a 10-minute bout of physical activity to start experiencing health benefits. As you find more success with your regular routine, you can try to accumulate 30 minutes a day. If you’re having trouble completing 30 minutes at once, try breaking it up into three separate 10-minute sessions. The government of Canada recommends that you aim for 2.5 hours of aerobic activity a week!
Make activity part of your day
What if you find it hard to complete three 10-minute sessions a day? Try to incorporate activity into in regular tasks throughout the day. This could include taking the stairs instead of the elevator if you live in an apartment, or if something is within walking distance, try walking instead of driving.
Find something you enjoy
Tarra enjoys staying active by going on hikes with her dog McKinley.
Whether it’s walking your dog or playing pickleball, if you ensure that an activity is something you like to do, you are much more likely to stick with it. Who are your friends that you enjoy spending time with? The company you have, can also help motivate you to be consistent with your activity of choice. Find friends that will have a positive impact on your energy levels and motivation. Join a club to meet others who are interested in staying active. Instead of exercise being a chore, let it become a positive experience you can share with others.
Strength training
Adding muscle and bone strengthening activities at least twice a week will help with posture and balance. Not sure how to lift weights? There are exercise classes offered through community gyms such as the YMCA for those 55+. Here is a link for some of these classes. Are you shy around groups? Consider a personal trainer for 1-on-1 care.
Measure your success
Writing down your progress can help spur you along. Measuring a metric such as how far you walked, how much weight you lifted, or how many steps you took in a day will help boost your confidence and motivation. You can measure your success with free phone applications like Strava which track distance, speed, steps, and calories. Smart watches have fun features to help you track your progress as well.
Make sure you catch those Zzz’s
As we mentioned before, sleep is very important for many aspects of our lives – including our physical, mental, and social health. Sleep provides our bodies time to rest and recover. It is important to get enough hours of sleep each night, and to have consistent bed and wake up times. Some other tips to have a better night’s sleep:
Adequate daylight exposure
Reduce caffeine and alcohol intake
Limit late eating
Avoid naps during the day
A warm bath before bed time
Black out curtains
White noise machine
A room temperature of 18-20 °C
Using an essential oil diffuser with a calming scent
Guided sleep meditation found on Youtube, Spotify or other free applications for your phone
Writing down a to-do list or journal if you’re an overthinker at night
Turn off those screens
Not only do screens reduce our sleep quality if we use it before bed, but it desensitizes the brain’s reward system. Dopamine is a brain chemical that plays a large role in pleasure, learning, and motivation. As we expose ourselves to more screentime, our brain requires a higher dosage of dopamine to get the same reward over time. This leads to issues with motivation and focus, which are needed if you want to stay on track to being healthy!
Get outside
Getting outside and being active has been shown to reduce cortisol (aka the stress hormone). Cortisol can inhibit muscular repair, so it’s important that we regulate with regular activity outdoors. London has many good trails and parks to check out and enjoy!
It’s all about balance.
Unfortunately, as we age, our balance will often decline. Fortunately, we can improve our balance through proper exercises and activity. There are specific balance exercises that your physiotherapist can give you. They will ensure that the exercise provided will be safe by assessing your balance first. The risk of trying any balance exercises found online is that you could fall, which puts you at risk for a fracture if you are older. Good balance is important in reducing the risk of falls – and the injuries that can come along with them.
Pace yourself and timing
As we start something new it is important to start slowly and gradually build up. Plan your activity around a time where you feel the most energized. For some people this is the early morning, and for others the late afternoon. Setting yourself up for success is extremely important when trying to follow through. Remember to start slowly and listen to your body.
These benefits sound great, when can I start?!?
Now! If you are unsure how to start becoming more active, or if it’s safe for you, please consult your doctor or healthcare professional prior to beginning. If you need more guidance on becoming more active or continuing to be active, book now with one of our physiotherapists to help you get back into shape!
Tarra D’hoine
Physiotherapist
Hi, I'm Tarra - a physiotherapist at Break Free Physiotherapy! Using a focus on education, self-management, and exercise-based rehabilitation, I aim to empower clients to reach their goals.
In my spare time, I love to stay active! I enjoy playing hockey, kayaking, camping, and hiking with my dog McKinley.
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Extra Resources for Movement
A great resource is the 24-hour Movement Guidelines at http://csepguidelines.ca/. This guideline provides recommendations on exercise, rest, and sleeping for different age ranges. Guidelines are available for: Adults (18-64) and adults (65+), as well as children, and specific conditions such as multiple sclerosis and adults with spinal cord injuries.
Resources:
Saint-Maurice, Graubard, B. I., Troiano, R. P., Berrigan, D., Galuska, D. A., Fulton, J. E., & Matthews, C. E. (2022). Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA Internal Medicine, 182(3), 349–352. https://doi.org/10.1001/jamainternmed.2021.7755
Tavoian, D., & Craighead, D. H. (2023). Deep breathing exercise at work: Potential applications and impact. Frontiers in physiology, 14, 1040091. https://doi.org/10.3389/fphys.2023.1040091
Physical activity tips for older adults (65 years and older). Retrieved from https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-older-adults-65-years-older.html
