According to the Singapore National Population Health Survey 2022, approximately 70 percent of seniors between 60 and 74-years-old exercise or engage in consistent physical activity - defined as 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. The fact that most of the elderly in Singapore exercise regularly is indeed encouraging!
1. Improved Physical Health
Engage in regular exercise to strengthen muscles, improve flexibility, and enhance your balance. This helps reduce the risk of falls and injuries, promotes cardiovascular health, lowers blood pressure, and prevents or manages chronic conditions such as diabetes and arthritis.
2. Enhanced Mental Health
Physical activity can boost your mood, reduce anxiety and depression, and improve cognitive function. By stimulating brain activity, exercise may delay or slow the progression of cognitive decline and diseases such as Alzheimer’s.
READ: Mental Health for Seniors – Learn 6 Simple Ways To Stay Positive
4. Increased Social Engagement
Join group exercise classes, walking clubs, or other physical activities that offer opportunities for social interaction. This helps reduce any feelings of loneliness and isolation while enhancing overall mental well-being.
4. Better Sleep
Regular physical activity can improve your sleep quality and duration, helping you fall asleep faster and get deeper, more restful sleep. This is crucial for your overall health and helps you feel more energetic during the day.
5. Weight Management
Exercise helps manage your weight by burning calories and increasing metabolism. Maintaining a healthy weight reduces the risk of many health issues, including heart disease, stroke, and certain types of cancer.
Exercise offers numerous benefits, leading to better quality of life for active seniors. Staying physically active in your senior years allows you to enjoy hobbies and social events, as well as spend quality time with loved ones. In addition, it helps alleviate chronic pain by improving joint mobility and muscle strength, reducing the need for pain medications.
Learn More: "Healthier SG"
Tips For Safe Exercise
For seniors who are looking to start an exercise routine or programme, do take note of these tips for safe exercising.
Consult with Your Doctor
Start Slowly and Progress Gradually
Focus on Balance and Flexibility
Incorporate exercises such as yoga, tai chi, or simple stretching routines to improve balance and flexibility, prevent falls and maintain mobility
Learn More About iReX, Singapore’s first integrated rehabilitation and exercise programme in a community hospital, offers a holistic, allied health-led approach by combining traditional rehabilitation therapies – such as physiotherapy, occupational therapy and speech therapy with music therapy and art therapy.
Monitor for Signs of Overexertion
Stay Hydrated and Use Proper Equipment
Drink enough liquids, preferably water, before, during, and after exercise. Always wear comfortable shoes and clothing to prevent injuries and use gym equipment suitable for your fitness level.
The best approach would be to speak with a fitness instructor to find out what exercises and equipment are suitable for you. Not every gym is designed for seniors and it’s important to find one which has the right machines and programmes to help you exercise safely.
An example of a gym that is tailored for seniors is St Luke’s Hospital’s Community Gym. It supports seniors in improving their daily functions by offering specialised programmes that enhance their fitness levels and quality of life.
Exercise plan for seniors
A good exercise plan for seniors should focus on strength training, stretching, and balance, and incorporate a variety of activities. The type of exercises should be tailored to your individual fitness level and health conditions. Some examples may include:
- Chair Squats: Stand up from a seated position without using your hands. Repeat 10-15 times.
- Neck Stretch: Gently tilt your head towards each shoulder. Hold 10-15 seconds on each side.
- Heel-to-Toe Walk: Walk in a straight line. As you walk, place the heel of one foot directly in front of the toes of the other foot. Walk 10-15 steps.
Before you start exercising, speak to healthcare professionals at St Luke’s Hospital Community Gym who can help tailor exercises that suit your individual fitness level and health conditions.
Staying active is one of the best things you can do for your health and well-being as you age. It’s never too late to start because every small step you take towards becoming more active contributes towards a healthier, happier you.
Reference: https://www.moh.gov.sg/docs/librariesprovider5/resources-statistics/reports/nphs-2022-survey-report_final.pdf?sfvrsn=3fbffad4_0
