Let’s get physical!

Regular physical activity is proven to help prevent and manage noncommunicable diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintains healthy body weight and can improve mental health, quality of life and well-being. — the World Health Organization. Physical activity (who.int)

I was very surprised to learn, after testing my DNA on Ancestry, that I have ACTN3, the “sprinter gene.” I was never an athlete, but according to my genetics, I have those short-twitch muscle fibers that are best suited to speed. Watching my grandchildren run and play soccer, I would say those genes sprinted right past me. Sprinter Gene | AncestryDNA® Traits Learning Hub

Ancestry DNA tests for various traits, including the “sprinter gene” — a marker of short-twitch muscle fibers suited for speed.

Our chosen physical activities don’t have to be a sprint or a marathon or even a competitive sport. We could just do something just for fun — paddling the Old Town canoe on the lake, hiking the Appalachian trail, playing tennis or golf with a group of seniors, or gardening. Physical activity – even vacuuming — is an integral part of our health and can be anything that gets our bodies moving. How we choose our activities and make room for them in our daily lives is highly individual and can change depending on our stage of life or if we are coming back from an illness or injury. Attached is an IIN Physical Activity Guide that will help you to think through your current activities and mindset.

The World Health Organization offers guidelines for adults are as follows:

Adults aged 18–64 years

Should do at least 150–300 minutes of moderate-intensity aerobic physical activity;
Or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
Should also do muscle-strengthening activities at a moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
May increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
Should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and
To help reduce the detrimental effects of high levels of sedentary behavior on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

Adults aged 65 years and above

Same as for adults
As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls.