Top Exercises for Seniors

The key to healthy ageing is exercise

It’s no secret that a host of benefits – from improved heart health to a reduced risk of developing diseases such as diabetes – can be derived just from working those limbs.

Unfortunately, not enough seniors actually take steps to lead an active lifestyle, observes Linus Tan Ren Hao, Physiotherapist at the Department of Physiotherapy, Singapore General Hospital (SGH), a member of the SingHealth group. “Many seniors feel that they are not able to exercise as they have insufficient strength and endurance. Some are fearful of falling, but most are afraid of over-exerting themselves.”

Mr Tan says that age shouldn’t be an obstacle to exercise. “As long as there are no pre-existing medical conditions where strenuous exercise is not allowed, it is possible to get moving even as you age.” In fact, being inactive may actually worsen your health.

The trick is to find an activity that is suitable for your physical condition. There are four main types of must-do exercises for seniors. These are:

#1 Strength-building drills

Try these: Body weights, elastic bands, functional training like stair climbing and alternating from sitting to standing position

Why do it? Also called resistance training, these build stronger muscles. They make daily activities, such as carrying heavy grocery bags and getting out of a chair, easier for seniors (especially helpful for those who want to stay independent). Mr Tan adds, “Strength training also helps with fall prevention, through toning of the major muscle groups such as the hamstrings and quadriceps found in the thighs.”

Related article: Why fall prevention is important in the older adults

#2 Balance exercises

Try these: Yoga, tai chi and posture exercises

Why do it? For seniors, a simple fall can result in a major fracture, complicated surgeries and even death. That’s why the ability to keep a good physical balance is critical. A 1997 cross-sectional survey found that one in six Singaporeans aged 60 years or above, reported at least one fall in the previous year. Exercises which improve strength, flexibility and balance can greatly reduce the risk of falls.

#3 Flexibility exercises

Try these: Simple stretching and chair yoga

Why do it? The older you get, the more help you need with your daily activities such as tying shoelaces and driving. Incorporating these flexibility exercises into your exercise regimen can help you to stay flexible and independent. These also prevent stiff muscles and aching joints – a common complaint with seniors.

Related article: Common aches and pains in the elderly

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This article was written by Jaclyn Lim for HealthXChange, with expert input from the Department of Physiotherapy at Singapore General Hospital (SGH), a member of the SingHealth group.

Articles on HealthXchange.com.sg are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.