Skip to main content

Fitness Tips For Seniors And Older Adults

With the aging population here in Singapore and in many developed countries growing rapidly, staying healthy, active and vibrant as we age have become more crucial than ever before.

Over the years, much has been said and proven about the benefits of daily physical activity and regular exercise to the physical, mental and even emotional well-being of our seniors and older adult population.

Many of these benefits include, but are not limited, to the following:  
  • increased energy levels,  
  • enhanced sleep,  
  • reduced stress levels,  
  • better weight management,  
  • reduced risk of chronic diseases
  • improved blood circulation, and
  • decreased risk of falls.

Image of an old couple exercising together

With these benefits in mind, coupled with governmental policies and campaigns, more and more seniors and older adults in our midst are now actively pursuing age-specific fitness programs and initiatives. Even those who have always been inactive have also begun seriously contemplating incorporating fitness into their daily routines.

As a Certified Senior/Older Adults Fitness Coach in Singapore, I have seen quite a surge in inquiries about fitness services for older adults in recent years; and these queries come not only from interested seniors themselves, but also many from their adult children - requesting for more information on behalf of their parents.

As with all exercise programs, there are always risks involved, and seniors/older adults may wish to consider the following tips when embarking on a fitness program:

1) Always Seek Clearance With Your Physician First 

If you're above 55 years of age, and/or have existing medical conditions, please do consult with your doctors first before starting any exercise program. Your doctors may want to do a Full Body Medical Examination for you, and based on the results, advise you accordingly on any precautions and/or contraindications to take note of.

2) Start Low, Slow & Easy 

If you're new to exercise, make sure that you go gentle on yourself when you first start exercising. Always start easy and slow. Also, go LOW on both intensity and volume in the initial phase of your exercise journey. The last thing you want is to throw yourself hastily into a new program and run the risk of hurting yourself in the process!

3) Always Warm-Up Before Exercise And Cool-Down After The Session

As an older adult, the muscles, joints, ligaments and tendons of your body need more time than ever before to prepare itself for the actual workout routine. Please do NOT jump straight into your exercise routine without a proper warm-up first as it will not only put you at a greater risk of injury but also potentially derail your long-term fitness goals down the road. Likewise, it is equally important to always cool-down at the end of every exercise session to prevent muscle cramps, soreness and other physical discomforts from manifesting themselves and disrupting your well-being. As a general rule, do DYNAMIC stretches for your warm-ups, and STATIC stretches for your warm-downs.

4) Be Regular And Consistent

Health and fitness gains from exercising can only come about if you make it a regular habit and demonstrate persistency and consistency in following through with it. Try to stick to a regular workout schedule, commit whole-heartedly to it and make it a life-long habit. Only then will you  reap the health benefits and rewards down the road.    

5) Pursue A Well-Rounded Fitness Program

As a senior/older adult, it is vitally important that the fitness program you pursue is well-balanced and all-rounded. This is to ensure that ALL aspects of your fitness are suitably addressed and no area is neglected, ignored or over-emphasized. For starters, make sure that the components of your golden-age fitness program include elements of: Resistance Training, Cardiovascular Training, Flexibility Training, Balance Training and Mobility Work. 

6) Get Support

Doing exercise alone can indeed be a very lonesome experience for many older adults. This is also one of the top reasons why so many people drop-out of an exercise program prematurely.  As such, to ensure continuity and success in your fitness endeavours, try to seek as much support as you can from your family, friends and loved ones. Even better, get them to join you in your workouts. If that's not possible, seek to join a suitable senior exercise group near your vicinity.   

7) Always Listen To Your Body

Unlike what some popular fitness trends may promote, exercise - especially for seniors and older adults - should NEVER hurt or be painful! If it does, STOP immediately and seek medical advice. Always tune yourself in to your own body and be mindful of the varying signals that your body is giving you from time to time.

8) Seek Professional Guidance If In Doubt

If you're new to exercise, have little idea on where and how to start, or have some past injury records or even existing health conditions, it may be best for you to seek out a trained fitness professional - especially one well-versed in senior and older adult fitness - to guide you along in your fitness journey.  A Certified Senior /Older Adult Fitness Specialist can truly make a world of difference to your fitness efforts down the road.

9) Remember To Have FUN

Your fitness journey is a marathon not a sprint. In order to last the distance, you need to make sure that you ENJOY yourself along the way. Choose activities and exercises that appeal to you, elevate your mood and bring you joy!

Think PLAY, not work! Think FUN, not chore! Always be game to try out NEW exercise programs and physical pursuits in your fitness journey too!

There you have it.

With the above tips, you have more than enough information to get yourself or your loved ones started on a fitness journey - safely and effectively - during the Golden Years of your lives.

Remember: It's NEVER too late to start. Give it a go today!

If you need more information, require further assistance, or would love to work with me one-on-one, please feel free to get in touch with me at:

http://www.body-by-rick.com/index.htm

or

https://www.rickwongfitness.com/


Comments

  1. These tips are easy to implement and is also very useful.
    health fitness food

    ReplyDelete
  2. Nice post. Well defined about importance of benefits of Fitness for senior citizens.

    ReplyDelete

Post a Comment

Popular posts from this blog

Improvising Your Home Workouts With Common Household Objects

With the COVID-19 pandemic still wrecking havoc throughout the world, and with most commercial gyms and fitness facilities operating with severe capacity limitations and restrictions, more and more people are now turning to in-home workouts to meet their fitness needs. In fact, home workouts have become so popular in recent times that many stores carrying home-based fitness equipment have reported soaring sales, with even some having sold-out many of their most popular home fitness items!  For those of us who could not get our hands on any commercial home fitness equipment - either due to the current insane demand, or because of one's own budgetary constraints - fret not.  In this post, we're going to look at various common household objects found right within our homes that could easily be used to substitute traditional fitness tools, or even used as standalone fitness props by themselves. Without further ado, the following are some great alternatives and substitutes that

Home Workout Tips For Stay-At-Home Mums

Speak to most stay-at-home mums and you're bound to get the idea that MANY (if not most) have already given up on their dream of being able to fit in a regular exercise program into their weekly schedule, let alone attain a figure that is Lean, Toned and Attractive !  Indeed, having had the privilege and opportunity to work with many such home-based mums here in Singapore over the years (in my capacity as a Private Home Personal Trainer) , and having observed - first-hand - my wife's own stay-at-home child-care experience in the early formative years of my 2 kids, I can attest to the fact that it can indeed be a real challenge for many stay-home mums to even THINK of exercise, let alone DO it, when faced with the myriad of tasks they confront on a daily basis. Challenges Facing A Housewife Just think about this - the chores that every stay-at-home mum inevitably faces one day or another include: doing up the laundry, cleaning up the kitchen, vacuuming the house, was

Non-Running Cardio Drills For Older Adults And Seniors

Running has been around for a long time and is a popular cardiovascular exercise for many. However, for some mid-life, older adults and seniors in our midst, running may NOT actually be a suitable exercise nor a viable option for them. Common reasons cited by those who could not incorporate running into their exercise routines include: "running hurts my knees", "it's too vigorous", "it's so jarring on all my joints" to "it's too boring and monotonous" or perhaps even "my doctor says I should NEVER run at all because of my XYZ medical conditions" etc ... As valid as many of these reasons are, it does not remove the fact that such individuals are at risk of missing out on an important component of fitness - cardiovascular training - if they shy away from jogging/running and lack any substitute form of cardiovascular exercise for their bodies. As such, as a senior/older adult exercise specialist , I would usually recommen

Essential Fitness Movement Patterns For Older Adults And Seniors

As we age, most of us would like to continue staying healthy , active and useful for as long as we live. In order to do so, and to get the most benefits from our respective exercise programs - regardless whether we're in our 50s, 60s, 70s or even more - it is essential that we include the various foundational movement patterns in our exercise regimes. These movement patterns are not only essential for our daily physical functions and for healthy living, they are also imperative to our quality of life, and possibly having a major impact on our eventual longevity as well. The following are the basic movement patterns that the Human Body is capable of doing and which we - regardless of age - should all be actively training for: 1) Squat This is the move that we use every time we transit from a sit to a stand position, and back from a stand to a sit position. It is one of the most basic and common movements that we do every day, from getting in and out of a chair to lif

Fitness Mistakes Commonly Made By Mid-Life And Senior Adults

Most middle-aged and older adults are more than aware of the many health benefits that come with regular exercise and active living. These benefits include:  stronger muscles, ligaments and tendons,  better heart-&-lung health,  improved bone density,  enhanced balance, coordination and mobility, as well as  reduced risk of developing chronic diseases and ailments -including maladies like heart disease, diabetes, hypertension, stroke and various types of cancer. Thus, it is no wonder that more and more mature and senior adults are now actively pursuing age-specific fitness programs  more than ever before in our human history! As good as this may seem on the surface, unfortunately, there are also many in this population group who may actually be doing more harm than good to themselves by unknowingly committing various types of mistakes and errors in their own home exercise programs or outdoor fitness routines . The following will explore some of these commonly-seen fitness mistake

Hard Truths About Personal Trainers And The Fitness Industry

As a practising personal trainer and owner of a personal training business here in Singapore, I've been asked many times what it means and how it feels being part of the fitness community at large. Well, I can't speak on behalf of every single trainer or coach here in the country - as there are simply so many different trainers, contrasting training approaches, varied fitness niches, and diversification of fitness services across the industry today. More importantly, I'm sure every single trainer/coach out there would have his/her own personal and unique views regarding the profession too. Thus, for the purpose of this blog post, I would rather focus on what I - or rather, WE, of the personal training industry - are NOT . The following represents some of the most commonly-held myths and misconceptions about us - trainers and coaches - and my personal take on these issues, as well as the "hard truths" behind many of these assumptions: 1) We Are NOT &

The Greatest Fitness Lies Of All Time

Despite the massive slew of health & fitness information available to us in this Modern Era, many, unfortunately, are still falling prey to the same, old, myths, fallacies & lies surrounding fitness, training, exercise and nutrition. Sadly, these myths and misconceptions don't seem to be going away, and not only have greatly distorted people's notions of fitness and exercise, but have also led many to ineffective, harmful and potentially dangerous practices and lifestyles - all supposedly in the name of fitness. To address these concerns, I have listed some of the most persistent fitness lies and myths that I have encountered in my work as a fitness coach and personal trainer through all these years; and the TRUTHS behind them: 1) MYTH: I Need To Push Myself To the MAX Each & Every Single Workout Session In Order To Achieve My Fitness Goals. TRUTH: There is indeed a place and time for hard and intense workouts like HIIT , Tabatas, Plyometrics etc. Howeve

Outdoor Locations For Body-Weight Resistance Training

Call me bias - but when it comes to gym-free fitness training here in Singapore - I'm all for an OUTDOORS approach !!! Why? Well, firstly, Singapore has a pleasant all-year-round tropical climate that supports not only outdoor fitness training , but also all other outdoor physical and recreational activities. And also, with the slew of outdoor public parks, playgrounds and fitness corners scattered all over the island, I feel that it's an absolute waste not to utilize these facilities to the max. And finally, I personally feel that nothing comes quite close to the feeling of sheer joy and freedom of working-out in the Great Outdoors while basking in the bright sunshine and breathing in the crisp, fresh air! Frankly, over the years, though I've trained clients in almost any imaginable place: from home gyms to living-rooms, from garages to basements, and even attics and store closets (seriously!!!), NOTHING ever comes close to that feeling of pure exhilaration

Post Natal Fitness Training: Myths, Thoughts & Concerns

As a personal trainer and pre-post natal exercise specialist , a large part of my job scope involves  working with postpartum clients here in Singapore - helping them to re-gain their pre-pregnancy figures, re-condition their Core and to re-build their fitness levels. Journeying along with my female clients through this process, I can honestly say that it is both a rewarding and heartening experience for all involved, especially when we get to see - first-hand - the physical transformation of our clients gradually taking place right before our eyes. At the same time, via my interaction with the postpartum population through the years, it is also apparent that many myths and concerns that women have with regards to a Post Natal Fitness Programme still exist. Some of the more common ones are as follow: 1) I Must Wait At Least A MONTH Before I Can Do Any Sort Of Exercise! This is absolutely NOT true! And the sad thing is that there are still pockets of medical professional