If your daily activity routine is moderate to vigorous, you are building or maintaining your heart health. However, the Canadian Physical Activity Guidelines recommend including flexibility and strengthening activities twice a week for optimal health and functioning.

Flexibility Activities

• Reduces the risk of injury
• Reduces muscle soreness, and stiffness
• Will improve performance in other sports
• Will reduce the potential for lower back problems, which are associated with poor flexibility in the back and hamstrings (upper back of legs)
• Maintains range of motion of the joints, so that you can continue your independence as you age (reach to tie your shoes, get in and out of the tub, reach the top shelf)
• Reduces arthritis pain

Fit it In!

• Do some gentle stretches before and after your walk, or other endurance activity
• Stretch while watching t.v. or on the commercial breaks
• Make the most of the bending, stretching and reaching that are part of your daily chores – gently extend a little further when mopping, gardening, vacuuming, washing the car
• Explore T’ai Chi, yoga, bowling, curling, dance

Safe Stretching

• Start with five minutes of light activity (easy walking) beforehand to warm up the muscles
• Stretch slowly and smoothly without bouncing or jerking
• Hold for about 20 seconds
• Release and repeat the stretch
• Avoid pain, stretch just until you feel the tension in the muscle
• Don’t forget to breathe
• Ask a fitness professional or get a good book on stretching if unsure what to do

Strengthening Activities

• Helps you to achieve and maintain a healthy weight especially as we age
• Helps your muscles and bones stay strong; reducing the risk of osteoporosis
• Makes you look and feel slimmer due to improved posture and toned muscles
• Improves walking, running and sport performance
• Improves balance; reducing the risk of falls as we age
• Increases independence as we age, due to our ability to walk around confidently and do our daily chores like laundry, housework, and carry groceries

Fit it In!

• Put more effort into your every day activities to help build strength. Remember to work both the upper and lower body.
• Doing yard work – raking and carrying leaves, cutting and piling wood, digging in the garden
• Lifting and carrying groceries, kids, laundry
• Taking the stairs
• Using free weights or resistance bands while watching t.v.
• Incorporate a strength training routine at the gym