Exercises that Support Healthy Aging

Getting older can be challenging. Our physical bodies and minds change, making daily tasks harder than before. Things that once took minutes might now take longer or feel more difficult.

What is Aging?

Aging happens in two ways:

• Chronological age – the number of years you've lived.
• Biological age – how well your body functions compared to others your age.

While we can't control how many birthdays we have, we can influence how our bodies age. Good
habits—like eating well, sleeping enough, managing stress, and exercising—can help us stay strong and active as we grow older.

What is Exercise?

Many people think daily activities like walking to the store count as exercise, but that's not always true. Exercise is any planned, structured movement done regularly to improve or maintain fitness and health.

To stay healthy as we age, we should focus on four types of exercise:

1. Aerobic Exercise (e.g., brisk walking, jogging, cycling, swimming) – keeps the heart and
   lungs strong.
2. Strength Training (e.g., lifting weights, bodyweight exercises) – helps maintain muscle and
   bone strength.
3. Flexibility Exercises (e.g., stretching, yoga) – improves movement and prevents stiffness.
4. Balance & Coordination Exercises (e.g., standing on one foot, tai chi) – helps prevent falls
   and injuries.

The World Health Organisation (WHO Guidelines on Physical Activity and Sedentary Behaviour,
2020) recommends doing aerobic exercises 3-4 times per week and strength training at least twice a week.

How Much Exercise Do We Need?

It is important to exercise the right amount—too little won’t help, and too much can cause injury, especially as we age. The key is to start slow and gradually increase how often and how intensely you exercise. Setting small, realistic goals helps build a lasting habit.

When Should We Exercise?

Anytime! There’s no “best” time to work out. What matters most is getting enough movement
throughout the day. If you're short on time, try “exercise snacking”—doing short bursts of activity like a 5-10 minute walk or chair exercises (Fyfe et al., 2022) . Even small amounts of movement add up and make a difference.

The Takeaway

Exercise is crucial staying healthy as we age. A mix of aerobic, strength, balance, and flexibility exercises keep the body strong and functional. Exercising with friends and family can make it more enjoyable and motivating. The most important thing? Just get started and keep moving!

Ready to start your journey towards healthy aging through exercise? Visit Active Health, a nationwide initiative by Sport Singapore that offers personalised guidance, fitness assessments, and exercise programmes tailored for seniors. Active Health coaches can guide you with exercise that incorporates all four essential categories of exercise - strength, flexibility, cardiovascular and balance training - in a safe and supportive environment.

References
Fyfe, J. J., Dalla Via, J., Jansons, P., Scott, D., & Daly, R. M. (2022). Feasibility and acceptability of a remotely delivered, home-based, pragmatic resistance “exercise snacking” intervention in
community-dwelling older adults: A pilot randomised controlled trial. BMC Geriatrics, 22(1), 521.
https://doi.org/10.1186/s12877-022-03207-z
WHO Guidelines on Physical Activity and Sedentary Behaviour (1st ed). (2020). World Health
Organization.