Clinical Corner

March 1, 2022
Clinical Corner

Make the Most of Your Day

Each day is an opportunity to positively impact your health. The Canadian Society for Exercise Physiology (CSEP) has created a “24-Hour Movement Guideline” for adults aged 65 and over. This guideline outlines recommendations for physical activity, sleep and sedentary behaviour to help you achieve optimal health.


• Aim for 150 minutes each week of moderate to vigorous aerobic physical activity
• Do strength training activities of major muscles at least twice per week (chair yoga, housework, carrying groceries or laundry count)
• Include activities that safely challenge your balance
• Check with your health care provider if you have any medical conditions; they can help determine what types of physical activity are right for you
• Exercise in short pockets of time (even 10 minutes is enough), especially when starting out
• Find activities you enjoy and combine with socialization (group exercise, walking groups)

• Aim for 7-8 hours of good quality sleep each night
• Setting consistent bedtimes and wake times can help get you in a healthy sleep routine
• Limit screen time at least an hour before bedtime

• Limit sedentary time to eight hours or less
• Limit recreational screen time to three hours or less per day (that includes, tv, computer and phone screens)
• Break up long periods of sitting as much as possible (stand up and stretch, go for a short walk)

Moderate activity is when your breathing is harder, and your heart rate is elevated. You should still be able to speak but would have difficulty if you tried to sing.

Working towards these goals can provide you with many health benefits such as: reducing your risk of falls, osteoporosis, type 2 diabetes and stroke, improving your balance and your mental well-being.

We have lots of opportunities for recreational activities that incorporate physical activity and socialization in our communities. Look at your recreation calendar to see if there is something you would enjoy helping you make the most of your 24 hours each day!

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