LEC7: The Canadian Physical Activity Guidelines for Older Adults

Question 1

What Percentage of Older Adults in Alberta are Active Enough to Receive Health Benefits?

Answer 1

18 to 24 years (75% physically active)
25 to 34 years (67% physically active)
35 to 44 years (69% physically active)
45 to 54 years (63% physically active)
≥ 65 years (50% physically active)

Question 2

Current Guidelines (The Canadian 24-Hour Movement Guidelines for Adults (65+ years)

Answer 2

Move More (Perform a variety of types and intensities of physical activity
- At least 150 minutes of moderate to vigorous physical activity per week
- Muscle strengthening activities at least twice a week
- Physical activities that challenge balance
- Several hours of light physical activity including standing

Reduce Sedentary Time (limit sedentary time to 8 hours of less)
- No more than 3 hours of recreational screen time per day
- Break up long periods of sitting as often as possible

Sleep well
- Set yourself up for 7 to 8 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times

Question 3

2011 Canadian Physical Activity Guidelines (Older Adults 65 years and older)

Answer 3

• To achieve health benefits, and improve functional abilities, adults aged 65 years and older should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of 10 minutes or more
• It is beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week
• Those with poor mobility should perform physical activities to enhance balance and present falls
• More physical activity provides greater health benefits

Question 4

Physical Activity Guide to Healthy Active Living for Older Adults (1999): age is no barrier

Answer 4

• Increase endurance activities 4-7 days a week
• Increase flexibility activities daily
• Increase strength and balance activities 2-4 days a week
• Physical activity prolongs your independence

Question 5

Differences between the Older Adults (65+) and Adults (18-64) Canadian Physical Activity Guidelines

Answer 5

Move more: adult has no “physical activities that challenge balance”

Sleep well: set up for 7-8 hours for older adults and 7-9 hours for adults