As we know, eating a balanced and healthy diet and getting daily physical activity can help maintain and improve our overall health. But, we don't always know where to begin. Making simple and small adjustments to our daily routine, especially when it comes to physical fitness, is key to reducing symptoms and risks of diabetes and other diseases. In last week's blog post, we discussed the importance of resistance training. This week, we focus on aerobic activity. Aerobic ex

Daily physical activity at any age and at any health range is beneficial for proper circulation, range of motion, mobility, and cognitive benefits, such as stress and anxiety reduction. However, for those with diabetes, keeping your muscles active and healthy through regular resistance training will improve your management of the condition. Diabetes Canada recommends resistance activities two to three times a week. Keep reading below to see some great examples of resistance

Ever wonder what it would be like if you were unable to bend your elbow to eat, walk without bending your knees, or look behind you without turning your neck? These are examples of the importance of range of motion to our everyday lives. What is Range of Motion? Range of motion is defined as the normal movements that a joint should be able to perform. For example, the range of motion in your neck means that you should be able to bend the head forward and backward, tilting t

Spring has begun with all of its varying weather patterns here in the Ottawa region. One day it may be mild and sunny - the next day it's rainy and overcast, but that shouldn't stop us from making exercise a priority this Spring! Exercise Ideas for Seniors in the Spring A Nature Walk Explore the great outdoors on your own or with a partner, friend or caregiver by taking a walk through nature. This may be in your neighbourhood or one of our many parks in the Ottawa area, suc

In our second installment of fitness activities to improve or maintain your strength and balance, we are focusing on “levelling” up your activity. We do this in a variety of ways. It could be by increasing the time spent performing an exercise (i.e. extra 5mins), adding the number of repetitions to an activity (i.e. 15times instead of 10), or holding a stretch for a longer duration (i.e. try an extra 10seconds). Another way of challenging yourself, when you’re ready of course

During the winter months, it’s often a challenge to be active, especially outdoors. But, there are ways that we can maintain good health, increase muscle function, and improve our balance and flexibility, even while indoors. In our two-part series, we will be focusing on Strength and Balance Exercises. Strength and balance activities are often overlooked when we begin an exercise routine. However, strength and balance are just as important as popular endurance activities, suc

As we age, we tend to lose flexibility in our muscles. Our bodies begin to ache and we feel slight discomfort or pain in our joints during daily tasks. One way to combat this is to begin daily light stretching activities. We have put together 5 basic stretches for you to try! We recommend doing all 5 stretches over a period of 5 - 10 mins total, especially if you are a beginner. Also, don't forget to breathe into each stretch. Often times we hold our breath until the stre

For those who suffer from pain and discomfort caused by Rheumatoid Arthritis, performing daily exercises can help to ease the pain and relieve joint stiffness. However, not all exercises are created equally. Always check with your doctor before starting any physical activity routine. What is Rheumatoid Arthritis? Rheumatoid Arthritis (RA) is the swelling and redness of joints It can cause a loss of appetite & weight loss and can include fever, loss of energy, Anemia, and cau

Balance is crucial to maintaining your health as you age. It assists with preventing falls and subsequent injuries. Here are 3 exercises you can try today to begin strengthening your balance. Always speak to your doctor to make sure this activity is right for you! Tightrope Walk In a standing position, place one hand against a wall to maintain balance. Start walking forward slowly, with your feet moving heel to toe as if you’re on a tightrope. Look directly ahead as you walk

Research shows the benefits of exercise go beyond physical well-being.

Performing daily activities as simple as standing up from a chair, the toilet, or getting up from bed can be quite challenging for many seniors as they age. This simple and effective exercise will help to increase mobility and function to perform a variety of daily tasks and improve their quality of life. Sit-to-Stand exercises also strengthen leg, core, and back muscles and those muscles are needed to increase mobility and independence as well as improve balance. The best p

No we aren't talking about "power walking", although it is a healthy way to stay active, we are talking about the powerful benefits of walking as we begin to age. We know the old adage of "East Less, Move More" to maintain a healthy lifestyle, but sometimes it can be difficult to know what exercises and movements are healthy as we age. Walking has been and always will be one of the best exercises at any age. Yes we may move a lot slower as we age, but that movement is key t