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By Nina Dragicevic After retirement, taking care of your body is your new life's work - one that will reward you well in the years to come. And most of the time, it won't feel like “work” anyway. Fitness and nutrition should be fun and easy - and in fact, that's your ultimate goal, says Tina Costanza, a certified personal wane running coach and nutrition coach with Aha Nutrition. The major themes here, she ewkins, are “Keep it simple” and “Be nice to you “People sometimes ask, Wel, what's the best exercise to do?” Costanza says. “Well, the best exercise is the one you enjoy doing - because then you're more likely to keep doing it. And do it consistently” As always, when making significant changes to your diet and exercise routine, check with your doctor first. s Finding fun Combining physical activity with social con- nection is a big win for seniors. ie Ontario Senior Games Association (OSGA) boasts games and sports in more than 30 districts, from pickleball to bowling, swimming classes to walking groups. Check out offerings at OSGASSplus.ca, or find local activities at your com- munity centre. olunteer i |: hysical- ly active - helping out at a food bank, for example, or walking dogs at a shelter. Now is a good time to experiment and try something new, Costanza says. “For somebody whos looking to become more active and they’te not sure where to start, just try different things; she says. “You know, (even if you say), ‘Okay, | tried Zumba and | hated it! Don't feel like you have to keep doing it. Try something else. Maybe youlll try tennis and you'll discover that you love Generally speaking, Costanza loves any kind of aquatic activity - "Get in the water!”— as an unbeat- able workout that's easy on joints. Yoga and Pilates are great for flexibility and balance, and she also recommends hiking, golfing and bike riding as excellent seniors’ activities. Even without classes or sports, daily life can be spiced up with physical activity, Costanza adds - playing hide-and-seek with your grandchildren, dancing to music, or running errands on foot. An active lifestyle is easy to enjoy. Break up your sitting sessions According to ParticipACTION, you should aim. for a minimum of 150 minutes of moderate to vig- orous activity every week, and give your muscles a workout at least twice. At the same time, keep your sedentary (sitting) hours to less than eight on any day. If you love ks, crosswords or television, break up your binge sessions with other activities that move you around - like chores or errands. Ifyou'te taking a break from a sedentary stretch, you can also try a rep or two of “functional move ments" — an ordinary movement we perform in our daily lives, Costanza explains. It's beneficial to practise these to keep muscles strong, so they're ready when we need them. Squats or lunges, for example, are working important muscle groups that serve you when picking s ili: off the floor or climbing stairs, Pushing and pulling exercises will re when ¢ carrying heavy bags or pushing open a door. Good movements for balance include standing on one leg (one minute for each leg, 10 to 12 times each), or side leg raises. You can hold on to a chair if necessary, as well as close your eyes for an extra challenge. YouTube is a fantastic, free resource for exercise and stretching routines specific for this age group, Costanza adds. Keep it simple with food Seniors need more protein as they age to com- pensate for declining bone density and muscle mass Costanza says. Check with your doctor before you overhaul your diet, but generally seniors can aim for roughly 1.2 grams of protein for each kilo of body weight. For someone weighing around 175 pounds (80 kilos), that means 96 grams of protein daily. Calcium, vitamin D and fibre are also important targets to hit, and seniors should stock up on nutrient-rich foods that pack more punch in every bite. We may not absorb nutrients as efficiently as e, Costanza explains, so these dense foods should be in high rotation. For example, avocados, eggs and dark leafy vegetables contain a lot of health benefits in a relatively small package. Otherwise, Costanza prefers simple wisdom for eating habits. “Don't overcomplicate it” she says. “Nutrition research is stil in its early stages, and new informa- tio 1 time, which is why you might see se conflicting information here and there. “All you need for a healthy meal is a complex carbohydrate, a serving or two of protein, a healthy fat, and vegetables” It’s freedom, plus convenience Fale Mm el=¥-[X- Mo) manllale| Chartwell Clair Hills is an upscale continuum of care retirement residence in the Laurelwood Ta=lle] al exelelaavexere oy m\A\-18-1alelome)ni=\alalem-Mmexo)aNyi-Ja)(-1a14 and flexible lifestyle in a refined setting. Explore our energetic atmosphere, personalized service and spacious suites! =Tote) marcel li am el-Vexe)il-]1P4-cem cella) CHARTWELL CLAIR HILLS 530 Columbia Street West Waterloo * 226-336-6899 Chartwell offers 5 residences in Kitchener/Waterloo, find your nearest today. CHARTWEell Chartwell.com 2 3 5 2 g 2 e H 8 8 8 eo'@]a|UCIyDOOHe}2M