Staying active as you grow old isn’t hard. Here’s how you can do it.

Cover Photo: ActiveSG

Living a long life is great, but how do we ensure it’s a good one as we age?

The key lies in staying active. Longevity means little without quality of life, so staying physically and mentally engaged is important — and it isn’t exactly challenging to do so.

Here are some key benefits:

An infographic of how to stay active, with immediate and long term positives.

But what are some realistic ways ways of staying active? And why should we do so even as we grow old?

Focusing on your strength training

Strength training is one of the most important predictors of a long term quality of life, especially when you age, making it one of the most important things you can learn as you grow old. Such training can increase your bone density, improve your balance and lower the risk of falls.

Exercise also releases endorphins in your brain. Endorphins are chemicals produced by the body to relieve stress and pain.

In many cases, a bad fall precedes deteriorating health and lower quality of life, which both can be avoided by regular exercise. If you are also one of those people who dread using a walking stick or frame, having good lower limb strength can be key to keeping this at bay.

The best way to start this yourself or as a caregiver is through simple home exercises, and heading to gyms also can help improve your strength! Here are a few that have been recommended by ActiveSG:

For your arms – Bicep Curls
For your legs – Squats
Wall push-ups
Inclined pull-ups
Step-ups

For seniors, one day gym entry passes at ActiveSG start at an affordable cost – from S$1.50, making such exercise affordable and accessible.

There are also private gyms with specalised programs for seniors, such as at gyms by ASPIRE and LEVEL, which specalise in strength training, fall prevention and mobility.

If going out is a challenge for you, there are also easy home exercises you can do by following simple YouTube videos.

Gardening – easy but effective

Did you know that many of the worlds centenarians have a common hobby – gardening?

For seniors, it is a great form of low-impact exercise. Digging, planting, watering all can help improve flexibility, strength, and balance – an important factor for reducing fall risk.

Other benefits you can see from gardening include better blood circulation, motor skills and better bone health due to the boosted Vitamin D levels.

Not only does gardening have low-intensity physical activity, it has a proven positive impact on your emotional well being too. Gardening can reduce stress, and get a sense of accomplishment and purpose, of which research has shown can help one live longer.

A photo of a raised garden bed outside a house made with old railway sleepers. — *An example of a raised garden bed made out of old railway sleepers. Photo: Gardenersworld.com*

All these are just some of the many ways you can keep active as you age. Staying active isn’t just about adding years to your life – it’s about adding life to your years. So, why not try a few exercises today?

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