Age is Just a Number: Embracing Active Ageing for a Healthier, Happier Life

Did You Know: October is Recognised as Seniors' or Elderly Awareness Month

October is dedicated to raising awareness about issues affecting older adults, such as health, well-being, and elder care, while promoting the valuable contributions seniors make to society. Although Singapore does not officially recognise October as Seniors' or Elderly Awareness Month, we are committed to active ageing and elderly well-being year-round.

There are numerous events and initiatives that focus on engaging seniors, fostering inclusivity, and creating supportive environments. It's also a time to promote active ageing in communities!

►Check out: Programmes specially curated for seniors

Benefits of Staying Active for Older Adults

Regular physical activity offers a wide range of benefits for older adults, helping to improve strength, mobility, and overall well-being.

Reducing the Risk of Falls & Maintaining Mobility
As people age, they may experience muscle loss (sarcopenia), leading to poor balance and a higher risk of falls. Strength, balance, and endurance exercises can help improve walking ability and reduce the likelihood of falls.

Maintaining Bone Health
Older adults are more prone to osteoporosis, a condition where bones lose mass and become fragile. Resistance exercises can strengthen bones and muscles, helping seniors stay mobile and reducing the risk of fractures.

Heart Health
Regular exercise promotes heart health and can help prevent cardiovascular diseases (CVD). It reduces key risk factors like high blood pressure, high cholesterol, and obesity. A stronger heart means more energy and less fatigue in daily life

Getting Started: Recommended Exercises for Older Adults

For those looking to get active, here are some simple exercises that target different areas of physical fitness. Before starting, remember these tips:
1. Consult your doctor if needed to ensure you are safe to begin exercising.
2. Start gradually and build up your stamina over time.
3. Move more, sit less—incorporate movement into your daily routine, such as standing during commercial breaks or doing light chores.
4. Include strength and balance exercises to reduce the risk of falls.

Here are some suggested exercises to begin with:

1. Aerobic Exercises
Activities like brisk walking, swimming, water aerobics, cycling, and dancing are excellent for improving overall fitness. Aim for 150 minutes of moderate-intensity aerobic activity each week.

2. Strength Training
Strength exercises improve muscle mass and help maintain mobility. Try exercises like sit-to-stand and seated shoulder presses using light weights or water bottles.

3. Balance Training
Simple exercises like single-leg balance or tandem walking (heel-to-toe) can improve stability and reduce the risk of falls.

4. Flexibility Training
Stretching exercises, such as hamstring stretches or shoulder stretches, help improve flexibility and maintain range of motion.

►WATCH: Easy workouts for masters and seniors