Committing to thirty minutes of daily exercise can significantly enhance health and independence in Quebec. Experts advocate for enjoyable activities like walking and swimming, which are lifelong options. Strength training is essential for older adults to maintain muscle mass and mobility. Finding joy in exercise and establishing a support system can foster a consistent routine. Small daily efforts, such as taking stairs and doing quick exercises during breaks, can further contribute to a healthier lifestyle.
Unlocking Longevity: Simple Steps to a Healthier Life
Committing to just thirty minutes of exercise daily is a vital goal for everyone in Quebec to embrace for maintaining physical fitness and independence as they age. Instead of focusing on extreme sports or competitions, experts suggest selecting an enjoyable activity and being consistent with it.
“It’s essential for people to understand that they have far more control over their health than they realize,” emphasizes Pierre Lavoie, a renowned athlete and the founder of the Grand défi.
“In Quebec, we have the potential to live long lives. However, living long without good health can be tedious. It’s crucial for individuals to reclaim their health by adopting positive habits.”
Engaging in Lifelong Activities: Walking and Swimming
According to Pierre Lavoie, walking and swimming are the two sports that can be enjoyed throughout one’s life.
“You will eventually need to stop most sports, even pickleball,” he notes, sharing his commitment to swimming at a club in Chicoutimi. “I plan to swim until my last breath.”
Experts particularly endorse walking as it can be done without any cost year-round and is accessible for everyone. Enjoying a walk with a friend can also enhance social connections. Additionally, electric biking is a great option for those who may not be as fit.
“It’s the ultimate fun machine,” Mr. Lavoie states. “I’ve noticed many new faces in the park that I hadn’t seen before.”
Strength Training: The Key to Maintaining Muscle
Engaging in weight training is especially advantageous for older adults, as it improves balance, enables the lifting of heavy objects like grocery bags, and boosts confidence. Starting from age 70, individuals typically lose about 1% of their muscle mass annually.
“When you need to hurry across the street, it’s not just your heart that’s important; your muscles matter too,” explains Mylène Aubertin-Leheudre, director of the Muscle and Function Laboratory at the University of Quebec in Montreal.
“While some worry about memory loss, being unable to move around can be equally distressing,” she adds, highlighting the importance of mobility.
Finding Joy in Movement
The secret to maintaining a long-term exercise routine lies in discovering the joy in it. Many people in Quebec tend to abandon their workouts after a tiring workday unless they derive pleasure from the activity. A helpful tip is to reserve specific times during the week for exercise, ideally early in the day to avoid interruptions.
“You need to create your own formula,” advises Mrs. Aubertin-Leheudre. “Once you become invested and witness improvements in your health, you’ll realize it’s a habit that’s not burdensome.”
Another crucial aspect is having a support system.
“What motivates you to wake up at 6 am for a swim? It’s your friends. And if not, consider getting a dog,” suggests Mr. Lavoie.
Incorporating Small Daily Efforts
- Opt for the stairs instead of the elevator to benefit both your heart and muscles.
- Engage in quick exercises during commercial breaks, such as squats using a chair, to enhance muscle strength.
- Utilize active paths in parks for a mix of walking and strength exercises using benches or training bars.