Go through the motion

WHEN IT COMES TO physical activity, the more you do, the more you can do. Perhaps you’re already aware of that because you’ve incorporated exercise into your daily routines and revel in the way it makes you look and feel. Or maybe you believe those days are behind you, and you simply remember how wonderful life was when you were vigorous and active. Even though we know we need exercise to remain healthy, most of us don’t get the necessary amount, and we’re paying for that in countless physiological and psychological ways.

According to a Statistics report from 2015, a mere 18 per cent of adults aged 40 to 59 and 12 per cent of those aged 60 and above meet the guidelines for moderate to vigorous physical activity, defined as 150 minutes of medium- to high- intensity aerobic exercise per week in bouts of 10 minutes or more. The cost of this exercise deficit is enormous, for both individuals and society. Many of us are aging faster than we should due to poor diet and exercise habits. We’re also getting sicker more often and for longer periods. The 2014 report Economic Burden of Illness in Canada suggests that from 2005 to 2010, morbid illnesses or injuries in the population resulted in a jump of 15.3 per cent in lost productivity, which cost the country an extra $2.5 billion. We’re also constantly fending off, if not depression, then at least a low- grade sense of guilt over the fact that we are neglecting our bodies. But we don’t have to accept a lapse into lethargy as inevitable.

There are many easy, enjoyable ways to incorporate exercise into even the most sedentary lifestyle, and the benefits of doing so are enormous. Regular physical activity can significantly lower the risk of heart disease and stroke; it can prevent and control risk factors for a variety of conditions, including high blood pressure, high cholesterol, Type 2 diabetes, osteoporosis and certain types of cancer. It can control obesity, boost energy levels, reduce stress and improve both sleep and digestion. Exercise also releases endorphins, the body’s natural feel-good chemicals, leading to a sense of well-being or even exhilaration. There are social benefits as well. For a host of reasons—living far from family members, an inability to drive, disabilities—growing older is often accompanied by a sense of isolation, which can trigger depression.

Exercise can bring us into contact with other people, who are able to provide motivation and emotional support and broaden our social networks. Seniors may cite a host of excuses for avoiding physical activity: I’m too old to benefit from it now; I need to save my strength; I might fall and injure myself; I’m wheelchair bound and can’t do anything. While it’s true that many aging Canadians have chronic health problems and legitimate concerns about injury, the biggest barrier to getting enough exercise is often psychological. Individuals of any age can benefit from moving around. In fact, because exercise increases strength and stamina, slows down the loss of bone mass and improves balance, it can significantly reduce the risk of falling ill. If you’ve been sitting on the sidelines for a decade or more, the prospect of getting started can be intimidating. To help you over that hump, here are some ways to integrate exercise into your daily habits.

1. GET A PROFESSIONAL OPINION

Check with your doctor if you have concerns. Discuss the kinds of activities you’d like to engage in and the potential impact they could have on any pre-existing conditions.

2. START SLOW

Overdoing it at the beginning is the number one reason why people give up. Pay attention to signals your body is sending you. If it hurts, don’t do it. If it makes you dizzy, stop. Don’t underestimate the power of walking: it’s inexpensive and therapeutic.

3. FOLLOW YOUR HEART

Choose activities you enjoy. Hate the idea of marching on a treadmill? Step off. Despise running? Try swimming. If you adore cycling and ride your bike regularly for pleasure or just to get around, you could wind up fit by default.

4. MAKE IT A HABIT

Establish a routine. Commit to exercising three to four days a week for two or three months. The practice will become second nature—you may even look forward to it.

5. MANAGE EXPECTATIONS

The objective is not to look in the mirror and see the person you were 40 years ago; you need to imagine the best person you can be right now. You won’t drop 20 kilograms in a few sessions at the gym—this is a long-term project.

6. TEAM UP WITH OTHERS

Having a little company on your walk/ ride/swim can be inspiring and make things a lot more fun. There are participatory groups dedicated to almost everything you can imagine, from cross-country skiing and canoeing to hiking and birdwatching. Check online to find kindred spirits in your discipline of choice.

7. ENROL IN COURSES

Contact your local community centre. Most have programs directly aimed at older Canadians, ranging from swimming and aerobics to tai chi and walking groups. These programs are affordable and can help establish positive habits. They can also introduce you to like-minded folks who can encourage you to meet your goals.

8. CONNECT WITH A COACH

Consider working with a personal trainer. He or she can assess your needs and tailor a plan to your specific strengths and limitations while providing encouragement and guidance.

9. KEEP YOUR EYES ON THE PRIZE

Make sure your fitness equipment is visible and accessible. For instance, keep a tennis ball beside where you sit to watch TV because it’s easy to squeeze it while you’re kicking back.

10. BELIEVE IN YOURSELF

Over time the benefits of fitness will reveal themselves, and you’ll enjoy discovering them. Exercise may not be a cure for aging, but engaging in it will get you to the finish line in style.