Staying active is an important part of aging. By staying active you are more able to do the things you want to do and need to do.

Why Exercise?
Being active and doing exercises can decrease your risk of falling and also prevent an injury from a fall. Muscle weakness is one of the most significant risk factors that can increase risk of falling by 4 to 5 times!
Benefits of exercise

  • Improved balance
  • Increase strength, endurance and flexibility
  • Improve sleep
  • Decrease pain
  • Increase overall health and decreased risk of disease

Steps to Getting Started
(READ THROUGH BEFORE EXERCISING)

1. Plan to be successful:
Plan a time each day or work the exercise in with a daily activity for example when doing dishes or before or after a meal.
Example: Monday, Wednesday and Friday between 12:00 and 12:30

2. Before you start, ask yourself the following questions:

  • Do you feel okay?
  • Have you had anything to eat or drink?
  • Do you have proper footwear and comfortable clothing?
  • Do you have a countertop or something equally stable to hang onto and a stable chair near you?
  • Is there any clutter/loose rugs or pets that could cause you to trip?
  • If you live alone, do you have a friend or family member who could call you after you exercise to ensure you’re safe?

3. Only do exercises that you feel comfortable doing.

Always start slowly. In fact, it is always best to start with just one or two exercises each day. This may depend on pain levels and how long you have been inactive, or if you have an existing injury. Don’t try to do all exercises in a program at once, unless it is a program that has been given to you by a therapist recently.
If you are returning to an exercise program that was given to you many months or years ago, try to reconnect with your therapist to ask about the most suitable way to return to them safely.

IMPORTANT FOR SAFETY:
If you have any shortness of breath, sharp pain, feel unwell or dizziness STOP and contact your healthcare provider.


4. Slow and steady progress
Strength and endurance are built from slow and steady (and safe) progression of exercise. If you progress too quickly, you risk injuring yourself or strengthening the wrong things.
For example, if you are working on balance exercises, ALWAYS start any balance exercises by holding on and only as you feel safe try to progress to light touch or a few fingers hanging on to possibly hovering your hands above the countertop/railing.


5. Keep an exercise log
To record your progress if this helps to motivate you!
Use your calendar or phone to keep a log of the days you’ve been active and to help keep you on track.


6. Stay connected with your therapist if you are seeing one.
If you are seeing a therapist for exercise, be sure to reconnect with them if you have any concerns.

EXERCISE OPTIONS TO EXPLORE
1. Balance Exercises: The Kitchen Sink

2. Exercises with Therabands 

3. Exercise videos

4. Other fun physical activities!

  • Join a dance class
  • Gardening
  • Try out Tai Chi or yoga
  • Go for a walk
  • Join an Aquafit class

Compass Groups (Currently offered virtually!)

Mind Over Body (Pain Management)
Contact: Miriam Miedema, PT
Call to join: 905-523-6611 ext. 3068

Finding Your Balance
Contact: Miriam Miedema, PT
Call to join: 905-523-6611 ext. 3068

Chair Yoga
Contact: Miriam Beaty, PT
Call to join: 905-523-6611 ext. 3068