In collaboration with Sylvie Bernier, Olympic diving champion and president of Quebec’s Tables on Active Living and Healthy Eating.
Staying active and eating well are timeless foundations of health. At any age, regular movement and balanced nutrition protect cognitive function and nurture overall well-being. Life’s daily challenges may slow us down, but even the smallest gestures—taking the stairs, walking to the store—help sustain vitality. Choosing activities that fit our pace and preferences is not just exercise; it’s an investment in quality of life, today and tomorrow.
For Sylvie Bernier, this truth is personal. On her doctor’s advice, she turned to diving to ease severe asthma that had limited her since childhood. The sport transformed her life. Today, she channels that same energy into community initiatives, building bridges between municipalities, organizations, and policymakers to promote active living and healthy eating across Quebec.
Science Leaves No Doubt
Research consistently shows that physical activity is one of the most effective non-drug interventions for health 1; 2:
- It strengthens the heart, muscles, and balance, reducing the risk of falls.
- It improves sleep and stabilizes mood.
- It slows cognitive decline, sharpens executive function, and boosts brain plasticity.
Bernier insists: “Movement can feel intimidating if you didn’t grow up in an active environment. But it’s never too early or too late to start. Every step matters. The benefits of walking appear quickly and become especially solid after just a few months of regular practice. Even more encouraging: reaching about 3,800 steps a day is linked to a roughly 25% reduction in the risk of developing a neurocognitive disorder—half of the maximum effect observed at around 9,800 steps3. A simple yet motivating example that shows how movement, even modest, can make a real difference for health, independence, and quality of life.
For her, the golden rule is simple: activity must be enjoyable and sustainable. “The best exercise is the one you love and want to repeat. The body adapts beautifully to movement throughout life.”
1 https://onlinelibrary.wiley.com/doi/10.1155/2013/657508
2 https://www.nature.com/articles/s41591-025-03955-6
Practical Tips from the Expert
- Pick activities you enjoy—pleasure drives consistency.Start small: even a few minutes daily make a difference.
- Focus on regularity, not performance: “Moving is a gift to yourself, not a competition.”
- Adjust intensity or duration to your abilities without losing the joy of movement.
- Break up sedentary time: move for a few minutes every hour.
- Seek guidance: kinesiologists and occupational therapists can help ensure safe, effective practice at any age.
Bernier adapts her message for all generations: “After the Olympics, I became a sports ambassador for youth. Today, I also reach out to older adults whose abilities are changing, just like mine.” For those over 65, she recommends consulting a kinesiologist when possible. Professional support ensures activities include balance and strength training—two essentials for preventing falls and maintaining mobility.
Moving at Your Own Pace
Physical activity is more than exercise; it’s a lever for autonomy, confidence, and quality of life. As Bernier sums it up: “Moving is an investment in your independence, your well-being, and your life—at any age, in any circumstance.”
Resources :
Application Luci par Lucilab – Free program supporting healthy lifestyle habits.
SAFE – Exercise program for healthy aging.
Observatoire de la prévention (ICM) – Reliable information for maintaining overall health.
Fédération des kinésiologues du Québec – Directory to find a certified
