There's an old saying that states you've got nothing if you don't have your health.
As we all age, maintaining physical fitness, agility and stability can become a greater challenge but there are many things we can do to help maintain our health.
Moderate and weight-bearing exercise is recommended to maintain a strong body and healthy bones.
The coronavirus pandemic has provided an extra bit of challenge when it comes to maintaining or gaining ground in a person's level of fitness.
"Most people have had a sedentary lifestyle," Shannon Johnson, centre manager of the Prince George Family YMCA, said. "Covid has provided an even playing ground so we're all having to start over again. People who have had positive experiences in the past know how to do it and some of us never really had those positive experiences so it's a bit more of a challenge and maybe even feel defeated or a bit overwhelmed. I think it's important for people to realize that everybody has an opportunity to restart and make new choices on how they want to move forward in the new normal and what that means for them. We have to take care of ourselves. Nobody is going to do that for us."
It's important for everyone to start with small steps because loss of muscle mass and the potential for injury can happen by starting off too fast, she added.
"You want to take small steps and set realistic goals," Johnson said. "Get a taste of success, focus on the feeling better part of it, not necessarily the weight loss or strength gain because that will come in time. If you make positive lifestyle changes you will eventually see the results. It just takes time and it's possible for everybody."
At the Family Y in Prince George, there's also the social aspect of exercising.
"Besides the physical fitness gains, the biggest thing we see here is the social engagement," Johnson said. "People being involved in a program where they see their people, whether it's an individual program or a group program is really important to their overall well being. Being part of a community, no matter what that community looks like, links us all."
Weight-bearing exercise is really important to combatting osteoporosis and osteopenia, the precursor to osteoporosis.
Nutrition is a very important part of good health and while your doctor or a nutritionist is probably the best person to talk about that, the Family YMCA is a good resource to gain knowledge about how to best help your physical self.
"What we do with fitness, we do weight-bearing and strength training activities - something that puts an imposition onto the bones, which encourages bone to manufacture new bone and that offers better support," Johnson said. "Now if someone already has osteoporosis or osteopenia our certified fitness leaders can provide modifications to the program."
It's never too late to start on a program to increase health, she added.
"As a senior, yes you have bone loss, you have muscle loss and metabolism slows down, and gains are not as quick but you can progress, you can make things better," Johnson said.
Lack of flexibility is also an issue not to be overlooked.
"A lot of people don't think it's important to stay flexible," Johnson said. "The gains that you get functionally by doing flexibility training provides better posture and provides more muscle balance."
Fall prevention is a big movement in the fitness industry for seniors.
"What we do is give people an opportunity to engage their core," Johnson said. "By engaging your core you are using the deep muscles in your pelvic floor and the transverse abdominal muscles and those stabilize your hip alignment as well as your lower back and provides a good base for any movement that you make so you have better balance."
During a fall prevention session, instructors will offer tips and advice on how to prevent and even prepare to minimize the damage a fall can do.
Benefits as a result of exercise includes increased metabolic rate, increased bone density, lower blood pressure, better blood lipid profiles, greater glucose utilization, better digestion and elimination, reduced lower back pain, decreased arthritic discomfort, and increased self confidence.
"Just try to increase activity, you don't have to go for an hour-long walk, go for 10 minute increments instead to enjoy cardiovascular benefits," Johnson said. "Do things with other people, try to engage with your grandchildren or your dog - that always helps - and do something with some consistence to get good results."
