But what if...
I feel too tired to get started?
Many of us feel that way, but most people who become physically active
say that physical activity helps them feel better and gives them more
energy.
It's important to choose activities that you enjoy because that will
motivate you.
Do you like to dance? Why not turn on some music you like and
move to the beat?
Do you like nature? Go for a walk and take in the scenery.
Do you like gardening? No yard? Try a balcony garden.
Do you like meeting new people? Check out the programs for older
adults at your community centre, local Y, seniors' centre, or private
fitness club.
Talk to your friends and find out what they are doing. Maybe you could
try something with one of them.
Even if you have not been very active, once you get started your body
will adjust to your energy needs. Just try something... a little bit every
day will make a difference. 
 I
don't want to exercise?
.I've worked hard all my life, now it's time to relax.
Being active can help you to relax and prolong your independence. Build
physical activity into your daily routine. Set yourself a small goal.
Staying active is important to your physical and mental health in your
retirement years. You have already taken a first step by reading this
Guide and Handbook. Choose things that you like to do. Join in activities
with people you like to be with. Start with small steps.
Find one activity that you could try, or do more of what you are already
doing.
- Take your grandchild for a walk - grandchildren have so much energy,
it might inspire you.
- Take a dog for a walk.
- Join your neighbour for a walk.
- Walk to the grocery store and carry home the groceries.
- Do some stretching every day.
- Join a class at the community centre.
- Join a mall-walking program.
- Wash and wax the car.
- Use a wheelchair? No problem, "wheeling" can be as beneficial as walking.
I have arthritis or stiff joints?
Then it is even more important that you make a commitment to doing gentle
movements every day to keep your joints flexible. Small amounts of daily
activity can make a huge difference and keep you mobile.
Flexibility and strength activities are essential to keep your muscles
and joints healthy so that you stay mobile. The more sedentary your lifestyle,
the stiffer your joints will become. Seek professional help if you are
unsure about what is safe for you.
Here are some suggested activities:
- Home stretching routines
- Aqua fitness programs
- Specialty classes for people with arthritis
- Walking/wheeling
- T'ai Chi
- Folk or line dancing
I have osteoporosis?
 Bones
lose minerals and strength as people age. Serious bone loss is a problem
for about 25% of older people. You can prevent some of this bone loss
with strength activities.
Your muscles and bones have to be challenged to get stronger or to maintain
their strength as you age. Join a beginner's program to learn some techniques
that will help you improve your strength. It will help you maintain your
independence and quality of life. Ask your doctor or health-care provider
what would be safe for you. If you have osteoporosis, being active will
still be of great benefit, but activities may need to be adapted to provide
that benefit without putting you at risk.
Here are some suggested activities:
- Resistance training that challenges your muscles and bones
- Aqua fitness programs
- Walking
- Folk or line dancing
- Specialized classes for people with osteoporosis
I have concerns about my heart? ...I'm afraid that physical
activity will do more harm than good.
 Doctors
usually recommend activity programs for heart patients. Talk to your doctor
or other health-care professional and choose a program that is right for
you.
They will probably recommend walking, which is one of the best activities
to stimulate your circulation, improve the pumping of your heart, strengthen
your lungs, improve your mood, and provide energy to your muscles.
Check out some good walking paths in your community and do one each day
to get you started. Ask a friend to join you and make your walk a social
outing. Join a mall-walking program where you can meet new people.
Here are some suggested activities:
- Walking at a moderate pace progressing to a brisk pace as you are
able
- Swimming
- Dancing
- Skating
- Cross-country skiing
- Cycling
- Specialized programs for people with heart conditions
I am unsteady on my feet?
If your balance is poor, start by doing some activities on a chair, on
your bed, or supported by a wall. As you feel stronger, add more activities.
You will notice that your strength and balance increase as you progress.
If you are not sure what to do, seek help from a health-care professional.
Here are some ideas to get you started:
- Exercises in a sitting or lying position
- Simple yoga movements or stretching
- Slow walking with a cane or with the support of a friend
- Leg and ankle strengthening
- T'ai Chi
- Line dancing while holding hands
I'm afraid to go out in winter?
 There
are devices to help you deal with the ice and snow. You can get "picks"
to add to your cane to grip the ice. Get some boots that will give your
feet a firm grip. Some people use old ski poles to steady themselves or
they buy cleats for their boots. If you still feel that it is unsafe for
you to walk outside, try a mall-walking program or, if you live in an
apartment, walk the halls.
Check out activity programs in your neighbourhood. Often the staff can
help you arrange transportation to an activity. Check out what your neighbours
and friends are doing and see if you can join them.
The key is to keep moving, even in winter.
I don't have much time...so which activity is best?
It's best to choose activities that you like and build them into your
daily routine. As long as you choose activities from each of the three
groups - endurance, flexibility, and strength and balance - your program
will give you health benefits and improved function and quality of life.
- Move frequently
- Dance
- Vacuum
- Walk the stairs in your house or apartment
- Wash the floors
- Do some stretches
- Clean up one of the shelves in your kitchen cupboards
- Go for a ten-minute walk
- Walk to the grocery store and carry home the groceries
- Wash and wax the car
Every little bit helps, but more is better. The more you do, the better
you'll feel. Increase your activities as your body adjusts to your new
physically active lifestyle.
How some people got started
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