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HEALTHY LIVING
Staying Active
Physical activity is important for keeping your joints limber and muscles strong, but it can also improve balance and coordination. It helps maintain healthy muscles, which may prevent falls that could lead to fractures. The best type of activity for you depends on your age and ability. The information on these pages should be used as a guide. Check with your doctor before starting any exercise program or activity, and select the exercise that is right – and enjoyable – for you.
Bone Mass
An important consideration for healthy bones and joints is bone mass. Bone mass is determined by the type and intensity of exercise, the age at which it began, and the number of years spent in training. Physical activity is critical to the developing bones of children and teens. For adults, peak bone mass is reached around the mid thirties, at which time, physical activity is vital to conserving bone.
Variety is the Spice
Activities for all ages should be a combination of vigorous and moderate.
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Vigorous activity makes you breathe harder and your heart pump faster.
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Moderate activity keeps you moving.
Already Have Painful Joints?
If you already have joint pain, select non-impact exercise that won’t cause further wear to your already painful joints. Consider cycling, swimming, even in-line skating, and other activities during which you’re not coming down hard on your feet (like running) or pivoting and twisting joints (like basketball). This is important, because knees absorb the greatest force of the impact.
As your joints become stronger, check with your doctor, and graduate to walking and stair-climbing. Listen to your body – it will tell you when you’re pushing your own limits.
Non-impact exercise is the best choice for people who are overweight, for the same reasons as those who already have joint pain. Rather than risk wear and tear on your joints, develop a regimen of non-impact exercise. As you lose the pounds, you can expand your activity choices. Your joints will thank you with a lifetime of healthy service.
Regardless of your level of ability, you’ll benefit from choosing a variety of activities that develop different skills and keep your activity habits interesting:
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Endurance: vigorous activity for long distances or periods of time
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Flexibility: bending and stretching activities such as Yoga or Tai Chi
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Strength and Balance: resistance activities such as lifting weights
Physical activity is important for being healthy. Canadians of all ages need to move more and sit less as part of their everyday to help them achieve their optimal health.