Canadian baby boomers have big aspirations for their golden years but their current lifestyle choices could keep them from making these dreams a reality. The Heart and Stroke Foundation's 2013 Report on the Health of Canadians, titled "Reality Check," warns that without immediate action, baby boomers may spend their last years in sickness, disability and immobility.
Although Canadians are living longer, according to Statistics Canada, on average, there's a 10-year gap between how long we live and how long we live in health. This gap is mainly due to heart disease, stroke and other chronic conditions. A new Heart and Stroke Foundation poll found that while almost 80% of Canadian boomers think their doctors would rate them as healthy, their self-reported lifestyle choices show otherwise.
The Foundation is launching Make Health Last to help motivate and support Canadians to live the lives they want in their later years. Tips and tools can be found at makehealthlast.ca. By making lifestyle changes in these areas, Canadians can change their future and gain health and quality of life in their later years.
Physical inactivity results in nearly four years of quality life lost.
Everything counts, even gardening, housework or dancing with your kids or grandkids, getting off the bus one stop early or taking the stairs. The recommended amount is 150 minutes of moderate- to-vigorous-intensity physical activity per week, and it can take place in bouts of 10 minutes or more. Moderate intensity activities include brisk walking or bike riding. Vigorous intensity may mean jogging or cross-country skiing.
Eating a poor diet equals nearly three years of quality life lost.
By following the recommendations in Canada's Food Guide, you can be sure that you'll meet your daily requirements for vitamins, minerals and other nutrients, which will reduce the risk of heart disease and stroke. Here are healthy eating recommendations: Keep a food diary, eat out less, eat smaller portions, eat more vegetables and fruit, cut back on sugar-sweetened drinks.
Excessive stress can cost nearly two years or more of quality life.
Identify the source of your stress and what is bothering you. Share your feelings, talk to friends, family or professionals. Be physically active, take time for yourself and take breaks to get away from it all. Laugh more and try relaxation techniques. Check out the Heart and Stroke Foundation's brochure Coping with Stress.
Quitting smoking can add two and a half more years of quality life.
Within one year of quitting, the risk of dying from smoking-related heart disease is cut in half; within 10 years, the risk of dying from lung cancer is cut in half, and after 15 years, the risk of dying will be nearly that of a non-smoker.
Excessive drinking costs Canadians two years of quality life.
If you drink alcohol, limit yourself to no more than two drinks a day, to a weekly maximum of 10 for women, or three drinks a day, to a weekly maximum of 15 for men. If you drink excessively consider your triggers, alternate alcoholic drinks with water or juice, monitor intake, sip drinks and switch to non-alcoholic drinks.
For more information, visit heartandstroke.com.
