The Eight Pillars of Active Aging • Sport for Life

In a world increasingly challenged by sedentary lifestyles and chronic disease, a comprehensive approach to aging offers an important alternative to traditional perspectives. Rather than accepting decline as inevitable, the concept of being “durable by design” provides a framework for maintaining vitality throughout life. This approach, detailed in the “Durable by Design – Active for Life” framework, moves beyond simple exercise prescriptions to embrace eight interconnected factors that support successful aging.

The Foundation: Physical Literacy

At the core of active aging is physical literacy – “the motivation, confidence, physical competence, knowledge and understanding to value and take responsibility for engagement in physical activities for life.” Unlike physical fitness, which measures specific attributes like strength or endurance, physical literacy encompasses our ability to move effectively in diverse environments and situations. It’s not just what we can do, but how confidently and competently we do it.

Physical literacy serves as a foundation for durability – the capacity to avoid ill health longer and recover more quickly throughout the lifespan. As the “Durable by Design” resource notes, “When two individuals who have developed different degrees of physical literacy suffer a setback, possibly an injury in mid-life, the more physically literate one is able to recover sooner (resilience) and maintain a high level of function longer (durability).”

Let’s explore the eight essential factors that support this durability as we age.

1. Appropriate Physical Activity

Many changes take place within our bodies throughout the life cycle. The sports and activities appropriate in one stage of life may need modification in the next. Regular reassessment helps ensure our activities remain suitable given our physical changes.

In our thirties, effort begins to switch from growth to maintenance. During our forties and fifties, muscle strength and endurance begin to erode, and recovery takes longer. This is an important time to consider transitioning from high to low impact sports.

Practical Application:

Participate in a variety of activities to increase resilience to injury and stress
Engage in endurance sports such as hiking, running, swimming, and cycling to manage weight and cardiovascular fitness
In your seventies and beyond, incorporate balance and strength training exercises to combat age-related physical declines
Combat sedentary behaviour by incorporating movement throughout your day
If you’re transitioning from high-impact sports, consider swimming, cycling, or walking as alternatives that maintain fitness while reducing joint stress

Research has shown that increased sitting time is associated with increased abdominal girth, cardiovascular disease, dementia, and all-cause mortality. Conversely, regular activity is associated with increased cardiovascular fitness and lower risk of heart disease, stroke, dementia, diabetes, and osteoporosis. Resistance training specifically has been shown to increase brain activity and improve mood.

2. Cognitive Function

Maintaining optimal cognitive function depends on several lifestyle factors, including regular physical activity, appropriate daily sleep, diet, social interaction, and intellectual engagement. Studies show that exercise enhances many aspects of cognition and brain performance.

Exercise plays a particularly strong role in enhancing executive functions of the brain – activities such as planning, scheduling, and working memory – which are crucial for independent living. Just as sedentary behavior impacts muscles and bones, lack of cognitive stimulation deprives the brain of needed exercise.

Practical Application:

Perform regular aerobic activities to improve the size of the hippocampus, as supported by research
Engage in mental exercises like sudoku, crossword puzzles, or learning new hobbies to strengthen neuronal connections
Combine physical and mental challenges, such as learning a new sport or dance that requires coordination and memory
Maintain instrumental activities of daily living (shopping, managing finances, cooking, driving) to exercise executive functions
For those with mild cognitive impairment, regular physical activity can help delay progression to dementia, according to the document’s cited research

Mental exercises strengthen neuronal connections, providing cognitive reserve that helps mitigate losses due to injury, illness, and time. For those concerned about dementia (the disease most feared by persons over age 50), research shows that lifestyle modifications, including regular exercise, help delay the onset and limit the progression of cognitive decline. The document notes that maintaining physical function has been recognized as an important means of coping with cognitive decline.

3. Psychological Well-being

Psychological well-being depends on multiple factors including genetics, life experiences, social supports, personality traits, economic conditions, and health status. However, strong evidence shows that physical activity significantly improves confidence, self-esteem, social connectedness, and fundamental happiness.

Studies demonstrate that regular exercise – as little as 30 minutes three times weekly for 16 weeks – improves mood equivalent to a low-dose antidepressant in patients with depression. For adolescents, regular participation in sport correlates with reduced rates of juvenile delinquency and dropout from school.

Practical Application:

Establish a regular exercise routine of at least 30 minutes, three times weekly, which research shows can improve mood significantly
Consider both home-based and supervised group exercise settings, as the document notes both are effective for improving psychological well-being
Use exercise as a means to gain a greater sense of control over daily activities, which research suggests contributes to improved mood
For those with Parkinson’s disease, walking three times weekly for 45 minutes may improve mood and symptoms more than medications alone, according to research cited in the document
Recognize the connection between social aspects of physical activity and psychological benefits – group activities that increase social interactions can positively impact well-being

In later adulthood, those engaged in exercise are more than twice as likely to be rated as aging successfully compared to inactive peers. The document cites research suggesting these mood improvements may be attributed to feeling more in control of daily activities and enhanced self-esteem. The benefits of exercise for well-being are also linked to social connectedness because participation in sport increases social interactions.

4. Social Connection

Social connectedness is critical for successful aging. Belonging to social networks such as teams, clubs, religious or cultural groups helps build and maintain these connections.

Participating in community fitness classes provides dual benefits: physical activity and social interaction. As individuals age, they often need additional support and encouragement to pursue physical activity. Social and family supports significantly improve engagement in regular exercise.

Practical Application:

Join community fitness classes that combine exercise with social interaction
Connect existing social and cultural interests with physical activity – for example, walking groups with friends from religious or cultural communities
Consider “beer leagues” and group-oriented programs where the social component enhances adherence
Seek family support for your exercise routines, as the document notes this leads to higher engagement
Recognize that different orientations toward sport and physical activity may exist based on generational differences, culture, religion, or birthplace

When planning sport or physical activity programs for adults, developing the social component is essential. This facet, sometimes overlooked, often occurs organically within groups. The document emphasizes that the social aspect of group-oriented programs leads to higher retention and increased adherence to physical activity programs.

5. Embracing Life Transitions

Major life transitions offer opportunities to reflect on lifestyle changes, including exercise routines. While research identifies many barriers to engaging in physical activity in adulthood, it also demonstrates that regular exercise is essential for maintaining health and wellness later in life.

The types of physical activities individuals participate in change throughout life. While recreational sports and organized exercise programs are the main sources of physical activity for youth, in middle and later life the main sources tend to come from activities of daily living such as housework, caring responsibilities, and gardening.

Practical Application:

Use major life transitions as opportunities to develop new physical activity routines
When retiring, deliberately restructure your time to allow for reengagement in sports or development of new physical activities
If facing injury or health challenges, work with healthcare providers to use this as a “wakeup call” for reassessing exercise routines
During early adulthood transitions (education, career, marriage, family), be aware that these can impact physical activity and plan accordingly
Recognize that new parents frequently suffer a decline in physical activity (as noted in the document) and take steps to counteract this trend

Early adulthood transitions include attending post-secondary education, beginning careers, marriage, starting families, and purchasing homes. Later transitions like retirement, becoming grandparents, or recovering from illness can serve as motivators to maintain or develop regular exercise routines.

The document explicitly states that facing a major injury or health condition “can serve as a wakeup call or turning point that can be framed as an opportunity to reassess our exercise routine in adulthood.” These life changes, while challenging, create opportunities for new beginnings in physical activity.

6. Managing Chronic Conditions

Chronic conditions can significantly hinder engagement in physical activity, and they tend to multiply as we age. Conditions such as chronic obstructive pulmonary disease, diabetes, cardiovascular disease, and osteoporosis impact every aspect of life, including physical activity levels.

Managing these conditions begins with lifestyle modifications, including appropriate physical activity. Through targeted exercise, adults with chronic conditions can improve sleep, lower BMI, improve blood sugar control, and better manage stress and anxiety.

Practical Application:

For those with chronic conditions, seek out group exercise programs specifically designed for your condition
Use indoor activities such as swimming, stationary bicycles, or indoor tracks when outdoor conditions might exacerbate symptoms
Start with small increases in daily activity combined with weight management to potentially reduce medication dependence
Work with healthcare providers to develop exercise programs that address your specific chronic conditions
For cancer-related fatigue, incorporate aerobic exercise, which research shows is beneficial during and after cancer therapies

Regular physical activity substantially reduces the risk of dying from heart disease, stroke, diabetes, and colon cancer. The document notes that exercise programs should be designed to help individuals with chronic conditions develop and maintain physical literacy and movement proficiency.

Engaging in regular exercise is crucial for living well with chronic conditions. While pain can be a major barrier, regular exercise among those with chronic health conditions effectively reduces medications, enhances energy, and improves quality of life. The document specifically mentions that supervised exercise settings appropriate for specific conditions can be found in many communities.

7. Mindful Nutrition

As the document plainly states: “You can’t outrun a bad diet!” Both physical and cognitive functions are impacted by nutrition. Canadians need nutritious food to support active lifestyles, and research shows good nutrition is necessary to derive maximum benefits from physical activity.

Obesity represents one of the greatest public health challenges today. Many chronic health conditions such as high blood pressure, heart disease, and diabetes link directly to obesity. Fortunately, obesity can be managed through changes in diet and physical activity.

Practical Application:

Eat plenty of dark green and colored vegetables, high-fiber foods (apples, beans, lentils), and foods with monounsaturated fats (avocados, olive oil, nuts)
Consider adopting elements of the Mediterranean diet, which has repeatedly shown to reduce risk of cardiovascular disease and dementia
For adults over 65, aim for 1-1.2 grams of protein per kilogram of body weight daily, based on new international guidelines cited in the document
Consume at least 20 grams of protein with each meal if you’re over 65 to spur muscle growth
Combine resistance training with adequate protein intake to enhance protein absorption and muscle synthesis

The document highlights sarcopenia as a syndrome of particular concern to Canadian adults. Characterized by loss of lean muscle mass, strength, and performance, it results from sedentary behavior, inadequate dietary calories and protein, and multiple chronic diseases. Sarcopenia is associated with increased risk of falls, disability, and mortality. According to the document, simple changes in diet and strength-building exercises can stop or even reverse sarcopenia’s effects.

8. Durability by Design

The ultimate factor ties everything together: durability by design. Each participant has unique needs, goals, and interests surrounding sport and activity, along with unique health status and different levels of physical literacy.

Regular exercise is one of the best actions individuals can take to ensure successful aging. Community sport and recreation programs should adapt to changing needs of participants across their lifespan.

Practical Application:

Create a balanced exercise program that includes all four key components mentioned in the document: resistance training, aerobic exercise, balance training, and flexibility training
Recognize that not every 50-year-old is the same – tailor your approach to your specific health status and physical literacy level
Seek out fun and diverse opportunities for physical activity that match your interests
Look beyond traditional senior activities – as the document notes, “It has been a while since older adults just wanted to play bingo; increasingly adults are interested in learning new sports and forms of movement”
Develop a personalized approach to durability that accounts for your unique circumstances, goals, and interests

People of all ages, but adults in particular, should engage in all four types of exercise to ensure their bodies remain durable. These exercise forms are associated with favorable outcomes even for those with limited functional mobility and movement proficiency. The document emphasizes that individuals with greater movement proficiency and physical literacy should have opportunities to engage in a wide range of additional sports and activity options.

Community Systems Supporting Durable Aging

To become a society that is active for life, individuals need support across these interrelated factors. The document identifies six key environments that must work together to support physical literacy:

Sport: Sport organizations can promote a wider range of competitive opportunities for participants of all skill levels and abilities. They should provide continued opportunities for amateur competition and opportunities for newcomers to learn, play, and participate regardless of skill level, ability, or previous experience.
Recreation: Recreation centers are well positioned to provide access to physical activities for the greatest number of participants within community settings. The recreation system should offer programming that develops physical literacy for young ages and build these same components into adult programming.
Health: Through preventive and responsive healthcare practices, health agencies and practitioners help individuals maintain the baseline wellness necessary to support physical literacy. Their role becomes especially important during life transitions and following injury or illness.
Older Care: Agencies and staff who care for senior Canadians should understand how exercise can modify and improve chronic medical conditions prevalent in late life, such as arthritis, heart disease, diabetes, and osteoporosis.
Workplaces: Canadian businesses can support employee physical activity through workplace education programs, lunchtime walking clubs, workplace gyms, yoga classes, and company recreational sports teams. Flexible work hours can allow employees to take advantage of physical activity opportunities outside of work.
Built Environment: The design of buildings, parks, roads, and other infrastructure significantly impacts physical activity levels. Communities with high residential density, connected street networks, and mixed land use (stores within walking distance of homes) encourage higher activity levels.

Changing the System Together

Creating and supporting access to physical activity on a community-wide scale requires collaboration. The document suggests building a leadership team of physical literacy champions from sport, recreation, education, health, local government, and other community partners. Steps to get started include:

Identify potential physical literacy champions in your community
Provide a short briefing to these potential champions
Identify initiatives in other communities and consult with their leaders
Invite leaders from other communities to speak and provide suggestions
Host a physical literacy workshop for parents, stakeholders and potential partner organizations
Support the creation of a physical literacy council to advance physical literacy

Physical literacy is a key to future wellness and prosperity. By embracing these eight pillars of active aging and supporting them through community systems, we can all work toward becoming truly durable by design.