Resources

The data says it all: people aged 65 and over in Québec are not exercising enough, even though the numerous benefits of being physically active are as impressive as they are well-documented. And contrary to what you might think, you don’t have to become a sports fanatic to reap the benefits. Here’s why.

“There aren’t many medical interventions that offer as many benefits as physical activity,” says Dr. Martin Juneau, cardiologist and spokesperson for Actif à votre façon, an awareness campaign designed to encourage Québec seniors to be more physically active.

Launched last month, the campaign comes at an opportune moment, as the latest data shows that many of us in the province are becoming less active as we age. For instance, in 2021, only 37% of people aged 65 and over engaged in the recommended level of physical activity every week. Among women in the same age group, the figure was less than a third.

At the same time, sedentary behaviour is on the rise. In 2018, 23% of adults aged 65 and over spent more than four hours a day in front of a screen (TV, computer, tablet, etc.). By 2021, the figure had risen to 43%, a leap of 20 percentage points in just three years!

1. Good for the heart, head and mind!

Regular exercise is one of the best protections you can offer yourself against a host of chronic diseases.

“We know the benefits to the cardiovascular system, including the prevention of myocardial infarction (heart attack), one of the main causes of premature death in our society,” stresses Dr. Juneau, who is also Director of the Prevention Observatory at the Montreal Heart Institute.

But this is not all. Physical activity also reduces the risk of developing Type 2 diabetes, hypertension (which affects almost half of all people aged 65 and over) and osteoporosis. Not to mention the reduced risk of developing several common cancers, such as breast, colon and prostate.

Being active is clearly good for the body. But what about the head and the mind?

“For the past 15 years or so, we’ve known that physical activity is a major factor in delaying cognitive decline,” explains Dr. Juneau. “It can delay the onset of dementia, such as Alzheimer’s disease.”

It also improves memory and concentration, reduces the risk of depression and anxiety, raises energy levels and improves mood.

As the cardiologist points out, it’s not just a question of prolonging your life expectancy, but of prolonging your life expectancy in good health, i.e. without major disabilities or chronic disease.

“The goal is to avoid living in misery for the last 10-12 years of life. It’s about enjoying life for as long as possible.”

2. Getting exercise is easy

The Canadian Society for Exercise Physiology (CSEP) recommends that people aged 65 and over get two and a half hours (150 minutes) of physical activity every week. You can divide this into five 30-minute periods or even 15 10-minute sessions. The important thing is to spread these sessions out over the week, rather than doing everything in one or two blocks of sustained activity. The CSEP also recommends that you do exercises to strengthen your muscles and improve your balance twice a week.

As far as intensity is concerned, rest assured: there’s no need to work up a sweat! A moderate level, i.e. one that raises your heart rate without making you out of breath, is sufficient to enjoy the benefits of activity. “A simple example of moderate intensity is walking outdoors; jogging, on the other hand, is more vigorous,” says Dr. Juneau. “If you can maintain a conversation while moving, the intensity is moderate.”

It’s also worth remembering that being active does not necessarily mean playing a sport. You can play pickleball, for example, but you can also do yoga, hiking, gardening or even housework. The important thing is to find an activity that will give you pleasure and keep you motivated.

3. Breaking the sedentary lifestyle

Dr. Juneau adds that it’s important to get up regularly during the day. It’s all very well being active for 150 minutes a week, he says, but if you’re sitting in your armchair or stretched out on your sofa for 10 or 11 hours a day, you risk negating all the benefits of physical activity! In fact, with a sedentary lifestyle (a state in which energy expenditure is virtually nil) comes an increased risk of developing cardiovascular disease, Type 2 diabetes and certain cancers. So, apart from sleep, you shouldn’t be sedentary for more than eight hours a day.

Instead, take advantage of little opportunities throughout the day—a commercial break during your favourite show, for example— to get up and get moving. Walk down the corridor, sweep the living room, water your plants, dance your way to the kitchen: it all counts!

4. It’s never too late

One of the obstacles that often holds seniors back is the belief that it’s too late to start being more active. Not true! It’s never too late. No matter how old you are, you’ll enjoy the benefits.

“I sometimes see patients over 80, referred because they have hypertension or diabetes, and I tell them: ‘at your age, the effects of physical activity will be spectacular,” says Dr. Juneau.

Take someone who struggles to walk around the block, he says. If that person starts walking regularly for five minutes—two or three times a day—around the house or in the hallway, there’s a good chance he or she will be able to walk for 30 minutes outdoors, within a few weeks. “The lower your fitness level, the more you’ll benefit from starting physical activity. For us doctors, it’s gratifying to see this. We see wonderful improvements.”

10 benefits of physical activity Reduces constipation Stimulates blood circulation Releases dopamine and serotonin, the feel-good hormones Helps you fall asleep and enjoy a more restful sleep Reduces the risk of cardiovascular disease, several common cancers and Type 2 diabetes Improves memory and concentration, and reduces the risk of dementia such as Alzheimer’s disease Reduces the risk of depression and anxiety Reinforces muscle tone, breathing, energy and independence Strengthens bones and helps prevent osteoporosis Reduces the risk of falls if exercises are performed to improve balance