I just turned 65. I am now officially a senior citizen – bring on the discounts, extended health care benefits (in my Province) and my Old Age Security cheque (coming in the new year).  I’ve taken pretty good care of myself over the past few decades (I want to enjoy my retirement). I am physically fit (or so my watch tells me), I have a plan – first exercise.

My favourite  motto is  – “Move it or Lose it.” With my exercise plan, it’s not how many kilometres I run or walk, it’s about getting out and moving every day, no matter what weather conditions. Last week we had a  -31C with the windchill snap, but as the Swedes say – “No bad weather, just bad clothing .” Every morning, I get up,  drink half a litre of lemon water and immediately head out the door for a run or walk.

Running is unique – I run to the conditions. If the paths are too snowy, or if it’s too cold, (-15C or more – running gear gets too bulky), I do a 3k walk (in any condition) and run later. I am very lucky because I can afford winter walking/hiking gear – fleece hoodie, puffer jacket, windproof shell, two layers of pants, light gloves inside mitts, toque and a buff for my neck and face. Walking gear for really freaking cold weather (I am good until -25). If it’s -5C to zero get out the shorts and flip flops (kidding). I follow my walk with a 6k run on the treadmill (another luxury, a gift from my daughter).

If I can run outside, it’s a very slow 7k to 10k (winter max). Winter is not the time to set speed records.  Last thing I need is a broken ankle (please see winter emergency rooms). One more item, I cannot hit the trail or path before 8am because it’s too dark out (the sun does not rise before 8:30 – mid winter). Double danger whammy – darkness and ice. The Swedes have another saying, if it’s too dark and cold, go to IKEA. Always sunny among the meatballs and Björn Borg shelves.

Now the best benefit with waking or running  outside are what I call morning bombs. Moving outside in the early morning sun, the radiance fills your bones like drops of sweet honey dew. As you move, you are literally elevated, your entire mood is lifted atop the mountains or clouds. I cannot think of a better mental health medicine than an early morning walk or run. Every Sunday I walk through the forest near my house (another lucky nugget) and feel the energy of nature buzzing in me bones. Even in -25, my bones are tingling. Face stings like a metal glove slap, but the bones are very happy.

Now here’s my weekly movement schedule:

All weather permitting – see, ice, snow, cold and emergency room broken bones. And yes – three fifteen minute weight session each week to keep the upper body muscles strong and osteoporosis at bay (and looking nice in the mirror – vanity goes a long way at 65). And remember as King Julian says, “I like to move it,  move it.”  It is NEVER too late.