Older Adult Guidelines • Back to the Main Page • Children and Youth • Adults • Light, Moderate and Vigorous Intensities Did you know that less than half of all Canadians are active enough to receive health benefits? Here is a fun way to try being more active and eating healthy foods. Try the TV Turn Off challenge- turn off your screens (TV, Computer, Movies) for one week and try replacing this time with physical activity and healthy eating. See if you can survive without screens. [More information] Start slowly and build up - listen to your body. Accumulate 30 to 60 minutes of moderate physical activity most days. Minutes count, add it up 10 minutes at a time. Starting slowly is very safe for most people at any age. Not sure what activities are safe for you to do? Consult your doctor, health care professional, fitness specialist. Getting Started is Easier than You Think Walk wherever and whenever you can Finishing an activity with easy stretching Move around frequently Take the stairs instead of the elevator Carry home the groceries Try out a class in your community Flexibility activities become more important as we age. Health Canada's Physical Activity Guidelines for older adults recommends doing flexibility activities everyday. Flexibility means activities that require movements such as reaching, bending pr stretching. These activities promote coordination, balance and mobility of the muscles and joints. Examples of activities that promote flexibility include; stretching exercises, housework, gardening, tai chi, yoga, bowling and curling. For more information on falls prevention please visit our injury prevention section of this website. Eating well is also an important part of a healthy lifestyle. Follow Canada's Food Guide to Healthy Eating to make wise food choices.  Are you looking for someone to cycle with but not sure where to turn? The Merrickville Cycling club may be your answer. They get together to ride three times per week: Tuesday mornings, Saturday mornings, Sunday mornings. Cycling route maps are available for those who are interested. If you would like more information on the Merrickville Cycling Club or a map please email Denis Faulkner at, denisfaulkner@sympatico.ca