Over 65 -year-olds are advised to pay attention to the latest directions from the Canadian Society for Exercise Physiology. Called, the 24-Hour Movement Guidelines are unique in that they don’t focus on one exercise class or one activity. Rather, they consider how a variety of movement behaviours integrate together. Informed by best available evidence, the guidelines suggest what “a healthy 24 hours” should look like with a combo of physical activity, sedentary behaviour and sleep.
Helpful recommendations
Suggestions that lead to lower risk of death, cardiovascular disease, type 2 diabetes, weight gain, several cancers and improved bone health for older adults include taking small steps to replace sitting with light physical activity and trading light physical activity for more a moderate to vigorous activity. And, as expected, getting enough good sleep with the use of healthy routines and behaviours in an appropriate environment.
Achieving the follow targets, or at least progressing towards them can be linked health benefits specific to psychosocial health such as improved anxiety, depression, dementia, cognition and quality of life.
Physical activity should include a variety of types and intensities:
• Moderate to vigorous aerobic activities to an accumulate of at least 150 minutes a week.
• Muscle strengthening for major muscle groups twice a week at a minimum
• Movements that challenge balance and several hours of light activity including standing
Good sleep in the right amount means:
• Getting 7 or 8 hours of quality sleep regularly
• Enjoying a consistent bed and wake up time
Sedentary behaviour – sitting, resting, lying, reclining:
• Should be limited to 8 hours or less in a day
• No more than 3 hours of recreational screen time
• Breaking up sitting periods as often as possible.
To review the guidelines in more detail visit csep.ca/guidelines.
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