Complete Healthy Aging Course

What you will be able to do

• describe the Canadian 24-Hour Movement Guidelines for adults 65 and over and plan a week that builds towards them, including strength and balance.
• make simple changes to your home and habits that lower your risk of falling, and know what to do if you fall.
• plan balanced meals based on Canada's Food Guide, with protein foods at most meals and enough fluids, fibre, calcium and vitamin D.
• use everyday habits that support brain health, sleep and mood, and recognize when to seek help.
• plan regular social contact and find local groups, volunteering and community programs.
• keep track of your health checks, provincial screening, vaccines and medicine reviews, and prepare for appointments.
• explain the main ways to plan ahead, including power of attorney and advance care planning.
• write and review a personal healthy aging plan.

1. 1What healthy aging really means

   Learn which everyday habits make the biggest difference to staying well and independent, take your healthy aging self-check, and set goals that fit your life.

   • Aging well: what you can influence
   • Your healthy aging self-check
   • Setting goals that fit your life

   Healthy aging self-check

2. 2Moving more, the Canadian way

   Understand the Canadian 24-Hour Movement Guidelines for adults 65 and over and build more movement into everyday life, at a level that is right for you.

   • The Canadian guidelines for adults 65 and over
   • Building activity into everyday life
   • Planning your active week

   Weekly activity planner

3. 3Strong, steady and falls-aware

   Find out why strength and balance fade with age, try simple, safe ways to keep them, and learn how to make your home safer and what to do if you fall.

   • Why strength and balance matter more each year
   • Simple strength and balance practice at home
   • A safer home and what to do if you fall

   Weekly activity planner

4. 4Eating well in later life

   Use Canada's Food Guide in later life, understand why protein, calcium, vitamin D and fibre matter more as you age, and plan a week of simple meals.

   • Canada's Food Guide after 60
   • Protein, calcium, vitamin D and B12
   • Planning simple, healthy meals

   Healthy aging meal planner

5. 5Drinks, digestion and everyday comfort

   Keep well hydrated even when you are not thirsty, understand alcohol in later life, and look after your bowels, bladder and mouth.

   • Staying hydrated when thirst fades
   • Alcohol in later life
   • Bowels, bladder and mouth health

   Healthy aging meal plannerHealthy aging self-check

6. 6Brain health, sleep and mood

   Learn what helps keep your brain healthy, understand how sleep changes with age, and recognize when low mood or worry needs more support.

   • Looking after your brain
   • Sleep in later life
   • Mood, worry and getting support

   Healthy aging self-check

7. 7Staying connected and having purpose

   Understand why social connection is as important for health as diet and exercise, find ways to connect that suit you, and plan four weeks of contact.

   • Why connection matters for health
   • Finding your people: ways to connect
   • Planning your connection month

   Social connection planner

8. 8Health checks, screening, vaccines and medicines

   Find out which checks, screening and vaccines older adults are commonly offered through provincial programs, how to get the most from appointments, and why medicine reviews matter.

   • Health checks and screening in later life
   • Vaccinations for older adults
   • Medicines and getting the most from appointments

   Health appointments tracker

9. 9Staying independent and planning ahead

   Keep your home warm and safe, find out what help is available if you need it, plan ahead so you stay in charge, and build your personal healthy aging plan.

   • Help at home and keeping well through the seasons
   • Planning ahead so you stay in charge
   • Your personal healthy aging plan

   Healthy aging self-checkWeekly activity plannerHealthy aging meal plannerSocial connection plannerHealth appointments tracker

• CheckerHealthy aging self-checkTick the habits that are already part of your life to see your strengths, spot the areas to work on first, and catch anything that needs a chat with your family doctor.
• PlannerWeekly activity plannerPlan a week that builds towards the Canadian 24-Hour Movement Guidelines for adults 65 and over: moving most days, muscle strengthening on at least 2 days, balance activities, and fewer long spells of sitting.
• PlannerHealthy aging meal plannerPlan a week of simple, enjoyable meals that follow Canada's Food Guide, with protein at each meal, plenty of fruit, vegetables and fibre, and enough to drink.
• PlannerSocial connection plannerPlan four weeks of small, regular contact with other people, mixing catch-ups, groups, helping others and trying something new.
• TrackerHealth appointments trackerKeep a simple log of your checks, screening, vaccinations and reviews, what was said, and when the next one is due.