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Seniors Staying Active - Outdoors Edition

30/7/2019

We’ve had more than our share of sunshine lately, and many of us have developed a tan by now. While children and adults will have no issue with finding something fun to do outside, the older and wiser of us may find it challenging to find a fun and safe activity to enjoy in the outdoors. Thankfully there are a few options out there for seniors to participate in:

One sport that has gained a lot of popularity lately is pickleball. It is generally described as a mix between tennis, badminton and ping pong, and is less impactful and easier on the joints. But don’t be fooled, it’ll definitely get your heart rate climbing! If you’re interested in trying it out, take a look at the Ottawa Pickleball Association’s page.

You’ve probably heard over and over again how walking is a great activity. It is true, walking has many great health benefits, but have you heard of Nordic Walking? By adding walking poles, you’re now recruiting your arms as well as your core, making it a full body activity! Research has demonstrated a significant increase in heart rate and up to 46% increase in energy consumption as compared to normal walking. In addition, it’s generally safer for those at risk of falling since the walking poles help with overall stability. If you’re interested in trying out Nordic Walking, take a look at the City of Ottawa website for upcoming Nordic Walking fitness courses.

For those with knee or hip pain, cycling is generally a lower impact activity when compared to fast walking or jogging. While the City of Ottawa now has quite a few designated bike lanes, it can be understandingly intimidating to bike in busier streets. Here where we're located in Old Ottawa South, we are fortunate enough to have access to the Rideau Canal bike paths. Did you know, the NCC also closes an 8km stretch of Colonel By Drive on Sunday mornings so that everyone can enjoy a leisurely bike ride free from the stress of sharing the road with vehicles. Check out their website for more information.

It is also best to use caution when there are extreme heat warnings (like over the past few weeks). Seniors typically have a decreased tolerance to heat and are at risk of further complications. Look for shaded areas and make sure to stay properly hydrated. However, when there’s an actual extreme heat warning, it may be best to stay in a cooler area with AC.

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Seniors Staying Active

30/7/2019

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It is quite typical to lose muscle mass and overall strength as we age. We also tend to get fatigued more quickly and also tend to get injured more easily. For those reasons, many seniors simply stop being active. However, this can quickly become a downwards spiral - the less active we are, the more we lose strength and mobility, which in turn discourages us from being active and so on, all the while increasing our risk of injuries and falls.

For this reason, it is important to remain active as we age. “Being active” doesn’t necessarily mean running a marathon; in fact, many exercise programs are tailored specifically to seniors. These activities aim to practice mobility, balance, and coordination. These aspects are important to prevent falls as well as preserve mobility. Ultimately, we want to maintain our independence well into our golden years.

Here are some great activities that act on those goals:

Tai Chi: in the last few years, researchers have been studying the health benefits of Tai Chi. This slow-paced form of martial arts practices balance, flexibility, and muscle control through a variety of different positions. It’s also a great social opportunity. Just google “Tai Chi Ottawa” to find the many associations offering classes in Ottawa.

Walking Clubs: Walking remains a great option for exercise. There are a few walking clubs organized in shopping centres and schools. For example, there’s a walking club in the St-Laurent Shopping Centre that takes place three times per week. This offers a great opportunity for individuals at risk of falls, since the flat surface of the indoors provide a safer environment to get some exercise. Exhausted? Take a break on one of the many bunches throughout the mall to rest before resuming.

Aquafitness: Aquafitness is a great option for people with hip and/or knee arthritis. Having your body submerged in water takes off a considerable amount of pressure on the joints by reducing the effects of gravity. With the added resistance of the water, a simple light choreograph quickly becomes quite the workout. There are many aquafitness classes offered by the City of Ottawa with varying levels of difficulty. Consult their webpage for a full schedule.

Strength and Balance classes: Ottawa Public Health is offering Strength and Balance classes, aimed specifically at those who may be at risk of falls. This is a great opportunity to get out and meet new people while also receiving great information on how to follow the exercises at home. If you wish to do it on your own, please take proper measures to do them as safely as possible.

Dancing: What better way to get back into shape than to dance? Dancing has many health benefits including improved coordination, agility, and balance. If you haven’t tried it in a while, just be careful to not overdo it the first time as you may be surprised by muscle soreness the next day from the workout. Dancing has also been long recommended as one of the best therapeutic exercises for movement disorders like Parkinson’s Disease. Goes to show that dancing can be enjoyed by just about everyone!

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