25 Hydrate. Seniors are at greater risk
for dehydration. Dietitians of Canada
recommends women have nine cups
(2.2 litres) and men have 12 cups ( 3
litres) of fluids a day. Fluids include
water and other drinks. You may need
more if the weather is warm or you’re
Physical fitness is the single
biggest thing you can do to slow
down the aging process. Whatever
your age, exercising can have a
positive effect on your physical,
mental and emotional health.
“The progression (of age) is
really dependent on the effort
you put into maintaining your
health, your fitness in particular,
as you become older,” says Dr.
Tish Doyle-Baker, a researcher
and professor at the University of
Calgary’s Roger Jackson Centre
for Health and Wellness.
Match your level of physical activity
to your abilities. Ideally, try for
30 minutes a day, five days a
week; the goal is to get your heart
pumping beyond the point of being
able to carry on a conversation.
Breaking those 30 minutes into
three 10-minute increments is also
Of course, consult your health-care
provider before starting an exercise
regimen and start slowly. Let the
snail be your role model.
“Snails start slow. And they
go slow. But they do it every
single day because that’s how
they move,” says Doyle-Baker.
“They carry on and do as much
as they can do with a realistic
19 Meditate. Give your mind a purposeful
break every day for at least five
minutes, allowing the brain to process
21 Try “canned” exercise. You don’t
need to go to the gym to enjoy the
benefits of weightlifting. Even strength
training with a can of fruit or vegetables
can preserve muscle mass, protect
joints and improve balance.
Travel. Visit new places, whether
it’s your local museum or another
22 Laugh. The old adage rings true at any
age; laughter really is the best medicine.
24 Nap. Older adults still need seven
hours of sleep, but not necessarily
continuously. Getting some of that
shut-eye in the form of a nap helps
rejuvenate the body.
Dance. Music and movement is
good for emotional and physical