Santé Montréal

Physical activity for seniors

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Description

Discover the program Le GO pour bouger! , a physical activity program created and adapted for seniors to help you stay in shape in the comfort of your home.

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Benefits of physical activity

  • Helps preserve muscle mass and reduce risks of falls (have a look at the Falls prevention information)
  • Helps prevent and slow progression of many health problems and chronic diseases (including risks of cardiovascular diseases)
  • Improves mood and helps preserve mental health
  • Improves quality of life and boosts energy

Take all opportunities to move by doing different activities. Move more often and longer, as much as you can. Remember that every little bit helps!

Effects of confinement 

If you don’t move for days at a time, you can lose strength and endurance. You can also feel that you’re getting slower and your memory isn’t as good. That’s called deconditioning.

Deconditioning happens when your physical or cognitive (brain) function decreases after spending a long period of time without doing physical or mental activities.

You could then have more difficulty getting around and doing activities you like.

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Symptoms

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When to Consult

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Complications

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Protection and prevention

Le GO pour bouger! program

Le GO pour bouger! helps you stay active and improve physical fitness.

5 colour UNITS for 5 exercise programs adapted to your level of physical fitness.


Each training program lasts 10 to 15 minutes

Choose your exercise program

How to choose your exercise program 

  • See the conditions that apply to each UNIT colour.
  • When you meet the conditions of a UNIT, you can do the exercise program.

Note: If you’re not sure which one of two units suits you best, start with the higher numbered one  (for example, you’re unsure whether to start with UNIT 1 or 2, then start with 2).

RED UNIT

This UNIT is the right one for you if:

  • You already exercise regularly
  • You don’t use mobility aids to walk (cane or walker).

It’s a Go:

ORANGE UNIT

This UNIT is the right one for you if:

  • You don’t use mobility aids to walk (cane or walker).
  • You don’t have a heart or lung disease.
  • In the past year (12 months), you haven’t fallen.

It’s a Go:

YELLOW UNIT

This UNIT is the right one for you if:

  • You use a cane, but you don’t need help going up stairs.
  • In the past year (12 months), you have fallen a maximum of only one time.

It’s a Go:

GREEN UNIT

This UNIT is the right one for you if:

  • You use a walker, a three-wheel or four-wheel rolling walker, or
  • You need help to going up stairs, or
  • In the past year (12 months), you have fallen two times or more.

It’s a Go:

BLUE UNIT

This UNIT is the right one for you if:

  • You use a walker, a three-wheel or four-wheel rolling walker, or a wheelchair, and
  • You need help to get up.

It’s a Go:

Exercise programs by UNIT colour

RED UNIT Exercises

ORANGE UNIT Exercises

YELLOW UNIT Exercises

GREEN UNIT Exercises

BLUE UNIT Exercises

Full program

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Risk factors

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Help and Resources

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Treatment

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People at Risk

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Dernière mise à jour le : 2020.07.24