Gardening is more than just a hobby!

Gardening is a great way to spend your days during the spring, summer and fall. Whether working in your own garden, taking care of flowerpots or tending a community garden, gardening can provide an excellent means of physical activity. It promotes socialization with neighbours and community members, and there is the added benefit of growing healthy and fresh foods.

Exercise is a great way to strengthen your bones, muscles, ameliorate your balance and improve or maintain your quality of life. The Canadian Physical Activity Guidelines recommend that older adults should engage in 150 minutes of moderate to vigorous aerobic activity a week. Periods of physical activity can be broken into ten minute bouts.

According to Statistics Canada, 22% of men between the ages of 65-74 are physically active, while only 17% of women are active. This research also concluded that two-thirds of Canadians over the age of 75 are physically inactive due to poor health, disability or other limitations.

When seeking a physical activity, which you would like to participate in, try to choose something that is enjoyable and which can help improve your health.Gardening is a popular and worthwhile activity during the spring, summer and fall months. Gardening offers great benefits for mental and physical health by enabling you to build strength, endurance and flexibility. Below are some further advantages:

• Strength building – Activities that help build your muscles and bones. Lifting and carrying during gardening helps build strength. 
• Flexibility - Activities like stretching, bending and reaching that keep the joints moving. Improved flexibility helps minimize the risk of falling. 
• Endurance – Activities that make you breath deeper and make your heart beat faster. The activity should be at least 10 minutes at a time and should be performed at a moderate to vigorous intensity. This helps reduce the risk of injuries and excessive fatigue. 

Gardening is definitely a hobby that enables one to benefit through exercise. It is a great way to get your family involved and help relieve stress. It reconnects you with nature, beautiful sights and different smells. Gardening gives you a sense of accomplishment since you are planning, being active and probably producing your own fresh vegetables and herbs.

References from the SIRC Collection:

1. Gardening: an exercise that bears fruit in more ways than one. Tufts University Health & Nutrition Letter. June 2000;18(4):3.

2. Gardening for Good Health. American Fitness. July 1999;17(4):8.

3 .Haley C, Andel R. Correlates of Physical Activity Participation in Community-Dwelling Older Adults. Journal Of Aging & Physical Activity. October 2010;18(4):375-389.

4. Kerrigan J. Gardening With the Elderly. Functional U. May 2006;4(3):7-9.

5. O'Mathúna D. Spending More Leisure Time Physically Active Can Add Years to Your Life. Integrative Medicine Alert. January 2013;16(1):6-8.

6. Ryan P. Minutes to motivate exercise. Functional U. March 2011;9(2):14-17.

7. Tuo-Yu C, Janke M. Gardening as a Potential Activity to Reduce Falls in Older Adults. Journal Of Aging & Physical Activity. January 2012;20(1):15-31.

Adventure Travel and the Older Adult

With summer in full swing, many older adults will be boarding planes, trains and ships to head off for their latest travel adventure. Research shows that the aging population, with their improved health and disposable incomes are looking for trips that are stimulating culturally, socially and that include a lot of interaction and adventure. Many individuals or couples are increasing their level of physical activity in retirement and are seeking trips that will give them a challenge.

Before choosing a trip or adventure, it is a good idea to take a look at the types of activities you will be doing and match them to your skill and fitness level. For example:

1. Easy adventures - involve bus/cross-border shopping trips or cruises
2. Moderate adventures - may include hiking or geocaching
3. Extreme or 'hard' adventures - white water rafting, ziplining, or trekking through the jungle

Every trip involves a little preparation, especially if you plan on pursuing an adventure that will push your limits. Many activities will involve walking, climbing stairs or standing for long periods of time. A good fitness program will include exercises that work the cardiovascular system, increase flexibility, and improve strength and balance.

• Set aside a predetermined time to walk, bike, swim, or participate in an exercise class.
• Investing in a pedometer can provide good motivation and feedback on your progress.
• Incorporate physical activity in your life by; taking the stairs, parking further away from a mall entrance, or pacing while talking on the phone.  All of these little changes will add up to a substantial increase in your physical activity.
• Flexibility training will come in handy for long days of sight seeing.  Stretching is also important for those who will be doing a lot of walking during their travels, experiencing long plane rides or driving for long distances.

People often think of vacations as a time to do less, when in fact many people end up doing more physical activity while away from home. If you want to make the most of your travels, develop a good level of fitness before you take off on your next adventure!

References from the SIRC Collection:

1. Cruising comforts. Active Living. November 2002;11(5):38-39.
2. Luthi W. Adventure travel: an overview. Journal On Active Aging. May 2007;6(3):38-46.
3. Patterson I. Baby Boomers and adventure tourism: the importance of marketing the leisure experience. World Leisure Journal. 2002;44(2):4-10.
4. Rogers M, Rogers N, Page P. Get ready for summer! a fitness program to prepare for vacations. Functional U. May 2007;5(3):1-8.
5. Staats S, Pierfelice L. Travel: A Long-Range Goal of Retired Women. Journal Of Psychology. September 2003;137(5):483-494. 
6. Sugerman D. The relationship of age to motivation and skill development level in outdoor adventure programs for older adults. / Comment l'age agit sur la motivation et le niveau de developpement des habiletes dans les programmes d'activites de plein air axees sur l'aventure, a l'intention des aines. / Como la edad actua sobre la motivacion y el nivel de desarrollo de las habilidades en los programas de actividades al aire libre orientados sobre la aventura y dirigidos hacia las personas mayores. Society & Leisure / Loisir & Société. Autumn 2002 2002;25(2):351-376.
7. Travel by Leisure Care: enriching lives through the fun of adventure. Journal On Active Aging. May 2007;6(3):76-79. 

Forever Young

As we all get older, age starts to take a toll on our bodies. For most of us this is a pessimistic outlook that we do not want, therefore we need to take action. Quality of life is just as important as quantity, training is necessary for health and longevity.

Exercise suggestions:

• When going to the gym, a workout should not be focused on a specific area of the body. Most people that work out solely their arms or legs are not trying to improve the muscle’s function but rather how they look. It is okay to train for aesthetics, however as we age our bodies naturally lose strength and size (sarcopenia).  Therefore it is important to keep the whole body in mind, functioning as a well oiled machine.
• The most important thing to remember is not to train the muscle but rather to train the movement. Some ideal exercises include squats, over head presses and dead lifts. These may sound like hardcore power lifts, however it is not about how much weight is used but rather applying the proper technique.

• The average human spends 9 hours sitting a day. Overtime, this will take a toll on an individual’s posture. In order to help with hyperkyphosis or a rounded upper back, rowing type movements will strengthen the core. Having poor posture can also make you appear much older.
• As we age, along with poor posture, our muscles and joints tend to stiffen, reducing flexibility. The condition associated with muscle becoming worn is called osteoarthritis. This can affect our balance and ability to move smoothly. Contrary to popular belief, strength training and weight bearing exercise decreases, not increases, joint pain. Studies show that people suffering from arthritis have reduced knee pains after performing squats regularly.

Before walking through those gym doors it is important to set a workout plan that considers your medical needs. Personal trainers may come at a cost but they are highly qualified and can be very beneficial.     

Source from the SIRC Collection:

Dale, P. (2011) Anti-Aging Strategies. Ultra- fit. 21(6), 112- 113.