While a gym is typically the first thing that pops into peoples’ heads when they think of exercise, having a fitness facility membership is certainly not the only way for us to get active and healthy. Especially with our warmer months here, an easy and free way to get moving is to take brisk walks through your neighbourhood!

Canadian guidelines for older adults recommend 150 minutes of moderate – vigorous aerobic activity per week, so taking a half an hour walk daily is a fantastic way to build up to that recommendation, while also providing social opportunities if you can round up a friend or two to join you!

It is also crucial as an aging individual to incorporate resistance, mobility, and balance work into your daily routine. Portable equipment offers an affordable option that is easy to store at home, such as resistance bands, medicine balls, and weights. Some equipment you may already have without even knowing it – for example; soup cans are a great substitute for weights, or you can use a paper plate or dish cloth on the ground to mimic a gliding disc that can be used to exercise leg strength and mobility. If balance is an issue, or you have mobility limitations, a seated workout is a great option for building strength without excess strain on the body.

There are lots of resources online for workouts to do at home if you are not sure what to do. A comprehensive resistance exercise routine will include a warm up, upper body (shoulders, chest, back, arms, core), lower body (calves, quadriceps, hamstrings, glutes), mobility (especially through hips, knees, and shoulders), and balance work. Many community centres also offer affordable fitness classes for seniors if you prefer working out in a group setting with a fitness leader.

by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Exercise Specialist with the MacEwan University Sport and Wellness fitness team.