For many, the word exercise conjures up bad feelings. Maybe they don’t like the pressure of going to a gym; they’ve never been ‘sporty’; or they aren’t as agile as they used to be so they avoid it all together. Whatever the reason, some people hear “exercise” and shudder, and then stay away from it at all cost.
But, evidence shows that staying active can help with your overall health and well-being. According to Canada’s Physical Activity Guidelines, we should be striving for 30 minutes of daily physical activity. And that’s the key – activity. It doesn’t have to be a sport. It doesn’t have to be a marathon. You don’t have to be a gym person, or a runner, or a championship soccer player to be active. There are other ways to ensure you are meeting activity recommendations, being fit and living a healthy lifestyle.
So if “exercise” makes you cringe, here are some tips from physiotherapist Suzanne Denis to help you banish that word — but be active.
- Talk to your health care provider if you haven’t been active in awhile, are over 65, or have any medical conditions. They can help you ease into activity and ensure it’s safe to do so.
- Think about what you like to do: Adding activity into your life won’t stick if it’s not an activity you enjoy doing, Suzanne says. Ask yourself: Would I prefer an activity I can do alone? Do I want this activity to double as a social outing? Would finding an activity buddy help me stay motivated? Do I thrive on competition? Am I motivated by my grandchild’s energy? Once you determine this, you can start to think of suitable activities – join a mall-walking group, sign up for swimming at your local community centre, start adding a morning walk to your daily routine, fly a kite with your grandsons or spend time in your garden. Things like lawn bowling if you enjoy social time – you may forget you are even being physically active!
- Start low and go slow: If you get started with too much gusto, you may strain your body and get discouraged. If you start low and ease into being active slowly, you are more liable to keep at it, Suzanne says. Choose a low intensity activity, like Nordic pole walking. Nordic pole walking can work both your upper body and lower body, and might be a good choice if you are a little unsteady on your feet (the poles help with balance. If you’ve got old ski poles, you can use those – but only if you are on a soft surface, Suzanne says. The metal tips can strain your elbows with they hit hard pavement. So, stick to the grass if you are using ski poles. Specialty poles can be purchased at sporting goods stores.)
- Suit up: Be sure to wear and use the proper equipment. If you wear glasses or hearing aids, be sure to do so where possible (they help keep your balance). Wear proper shoes for the activity you select and comfortable clothes you can move in.
- Do something you like: We know, we’ve already done this one! But it’s really the most important of all! If you like doing it, it won’t feel like work or – eek – exercise!
How do you stay active?
