1. People should slow down as they get older.   
   True or False?
2. Aches, pains, muscle weakness and less ability to do things are just a part of getting old. There is nothing you can do about it.  
   True or False?

Answers:

1. False: In fact, you need to speed up as you get older. People of any age can (and should) be physically active. 
2. False: Most aging-related issues are the result of disuse. Use it or lose it!

Think about the physical activities you enjoy doing. Is there something you have always wanted to try but never have? Or, an activity you used to do but have not done for years?

It’s time to give some of these activities a try. Most can be adapted to suit your current ability level.

This article provides tips on how to get started, keep going and avoid injury.

Try Something New
Whether you’re just getting active again or have been involved in regular activity for a while, one of the best things you can do is to try something new.

Enjoying different activities can help keep you active all year round. No more hibernating in the winter! You may also find new adventures help you meet new people with similar interests.

Sticking to a routine of physical activity is a challenge for a lot of us. But trying something simple with a friend might be the answer (e.g., walking together a few times a week).

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Keep Going

• Step 1: Choose something you enjoy.
  
• Step 2: Decide how much money you’re willing to spend. If you’re on a fixed income or saving your money, find out about the many free and low-cost activities available in most communities.
  
• Step 3: Plan for year-round fun. For example, you can walk outside in the summer and fall and in the mall or an indoor track in the winter.
  
• Step 4: Find a buddy to support you. Knowing that a friend is waiting at the corner or in the pool will help you get out the door.
  
• Step 5: Start slowly. Don’t dive into a high intensity activity if you’ve been inactive for a long time. That’s how injuries happen. Build up how often and how hard you’re active over time. As an activity becomes too easy, increase the length of time you do it and/or how hard you work.
  
• Step 6: Always challenge your body a little. This is how you will get stronger, and maintain your endurance and balance. You want to work toward being physically active at a moderate intensity every day for at least 30 minutes.
  
• Step 7: Set realistic goals for yourself. Write them down, and put them in a place where you will see them every day.

Stay on Solid Ground
Your body changes as you age. Skin looses its elasticity and becomes thinner and the cushioning in your joints decreases.

Your reaction time also becomes slower and your muscle tone declines and bone density decreases. Your body shape, height and weight all change as well. However, regular physical activity can slow the effects of aging.

Falling at an older age is usually more of a concern because the consequences can be greater. One of the best ways to prevent a fall and/or recover from a fall is to maintain regular physical activity.

The more you sit, the greater your risk of falling. When you are not active, your body loses muscular strength, endurance, balance and flexibility.

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Here are a few tips to prevent falling:

• Wear proper clothing and supportive footwear.
  
• Pay attention to what you are doing.
  
• Use a walking aid if necessary (such as a walking stick).
  
• Wear sun protection (hat, sunscreen).
  
• Go at your own pace. Listen to your body.
  
• Plan your route if you are biking, walking or wheeling in your wheelchair to a destination. For example, is there a bench where you can rest if you need to?
  
• Don’t let yourself get dehydrated. Drink fluids throughout the day.

Canoeing, ballroom dancing, curling, hiking around the yard, skating, clogging or yoga are just a few of the activities you might like to try. Whatever your interest, there’s something you can start doing today.

Choose something you enjoy, progress at your own pace and take the time to do it safely. Be active, your way, every day! Age is not a barrier.

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Learn More
Balance Your Life! The Metaphors of Falling
An Alberta Centre for Active Living article on older adults’ fear of falling, the importance of regular physical activity to help prevent a fall and the benefits of learning to fall properly to reduce injury.

Canada’s Physical Activity Guide to Healthy Active Living for Older Adults
This Public Health Agency of Canada information about getting active as an older adult explains the different parts of physical activity, what to do and how to get started.

Falls and Falls Prevention
Practical information on risk factors for falls and strategies to prevent falls in the home and outside.

Falls Prevention: Your Safety Checklist and Guide
A guide from Australia that covers all the risk factors for falling and provides checklists for each factor, along with suggestions for the older adult.

Preventing Falls in Older Adults
A two-page tip sheet.

ICAA Offers 30 Tips on How Older Adults Can Get Active
This aging article offers activity tips for people over 50.