Physical activity helps older adults stay healthy and live more independently. Aerobic, muscle and balance exercises are all suitable physical exercises for the elderly and promote healthy ageing.
<div class="ExternalClass995135FAB0DB4A099983D4048833D92B"><p></p><h2>Types of Physical Activity</h2><p></p><p>There are three main types of physical activity: aerobic, muscle-strengthening and balance. Do all three types of activity to reap the health benefits which include chronic disease prevention and reduced risk of heart disease.</p><p></p><h3>Aerobic Activity</h3><p>Examples of aerobic activities suitable for older adults include — brisk walking, cycling, line dancing, and ballroom dancing.</p><p>Aim for at least 10 minutes of moderate-intensity aerobic activity each time you exercise and accumulate a total of at least 150 minutes spread throughout the week.</p><p>Moderate-intensity aerobic activities will increase your breathing and heart rate so that you are still able to talk while exercising, but you are not able to sing.</p><h3>Muscle Strengthening Activity</h3><p>Examples of activities that strengthen muscles include — working out using gym machines, dumbbells, resistance bands and bodyweight exercises, such as wall push-ups, squats and calf raises.</p><p>Aim to do muscle-strengthening (strength training) activities two or more days a week to work on all major muscle groups in the legs, hips, back, abdomen, chest, shoulders and arms.</p><h3>Balance exercises
</h3><p>Examples of balance exercises that improve balance include — tai chi, qigong, backward walking, sideways walking, heel walking, toe walking, and standing from a sitting position.</p><p>Aim to do exercises that improve balance on a few days each week.</p><h2>Practical and Fun Activities for Seniors</h2><p>Here are some practical and fun activities for seniors to stay physically active:</p><ul><li>Daily housework</li><ul><li>Mopping the floor</li><li>Washing the car</li><li>Gardening</li><li>Carrying</li></ul><li>Active commuting</li><ul><li>Brisk walking to and from the market or grocery store</li><li>Cycling to the Mass Rapid Transit (MRT) station</li><li>Using the stairs instead of the escalator and lifts in the MRT stations</li></ul></ul><h2>Stay on Track to Reap the Benefits of Exercising</h2><p>Here are some tips to help you stay on track:</p><ul><li>Add variety to your physical activity — do different activities each day or each week. Choose alternative low-impact activities like swimming or water-aerobics if you have difficulties doing regular exercises.</li><li>If you had to take a break from your regular physical activity routine for a short while because of an illness or health condition, start again at a lower level and gradually increase to your usual level of activity.</li></ul><h2>Where to Get Help?</h2><p>Talk to your family doctor or general practitioner (GP) before starting any new physical activity.</p><p>If you have any questions, call the Health Line at
<strong>1800 233 1313</strong>.</p><p>
<a href="https://www.healthhub.sg/sites/assets/Assets/PDFs/HPB/PhysicalActivityPDFs/HPB%20-%20FA%20Physical%20Activity%20-%20A%20key%20to%20Healthy%20Ageing.pdf">Download this guide in PDF</a>.</p><p>
<em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em> </p><hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/892/embracing-the-golden-age">Active Ageing in the Golden Age</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/1382/rewire-after-you-retire">Active Ageing: Rewire After You Retire</a>
</li><li>
<a href="https://www.healthhub.sg/live-healthy/868/healthy-active-ageing">Ageing Well: 5 Essential Health Tips for the Elderly</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/1819/walk-the-malls-shop-till-you-drop-kilos">Brisk Walk and Shop till You Drop (Kilos)</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/387/TypesOfActivities">Different Types of Physical Activity</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/397/Physical%20Activity%20Benefits">Health Benefits of Exercise and Physical Activity</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/1442/ageing-socially-and-gracefully">Healthy Ageing Tips to Ageing Gracefully</a>
</li><li>
<a href="https://www.healthhub.sg/live-healthy/1821/10k-ok-how-to-move-more-in-everyday-life">Increase Your Physical Activity and Your Heart Rate!</a></li></ul></div>
Tuesday, June 30, 2015
Tuesday, June 30, 2015
ICD-21-Health Services,PER_Senior Citizen,PGM_Physical Activity (Lets Move),PGM_Healthy Ageing,AGE_Adult,AGE_Senior,INTEREST_Exercise & Fitness,
No
688
Friday, December 11, 2020
<div class="ExternalClassA318562EAD924B8098B4452F01AA643E"><p>Health Promotion Board
3 Second Hospital Avenue
Singapore 168937</p></div>
HPB_Mailbox@hpb.gov.sg
<div class="ExternalClassBBCF32F071A04B7AAF5791154917DAF2">Established in 2001, the Health Promotion Board (HPB) has a vision to build a nation of healthy people.
HPB implements programmes that reach out to the population, specifically children, adults and the elderly. These programmes include health and dental services for school children, BreastScreen Singapore, AIDS Education Programme, CervicalScreen Singapore, Childhood Injury Prevention Programme, Mental Health Education Programme, National Myopia Prevention Programme, Physical Activity, National Smoking Control Programme, Nutrition Programme, Osteoporosis Education Programme, Workplace Health Promotion Programme, HPB Online, HealthLine, Health Information Centre and HealthZone. New programmes will also be initiated over time to address health concerns among the community.</div>
/sites/assets/Assets/Logos%20and%20Official/logo-hc-hpb.png
Health Promotion Board
64353500
http://www.hpb.gov.sg
Physical Activity Is Key to Active Ageing
Articles
ICD-21-Health Services, PER_Senior Citizen, PGM_Physical Activity (Lets Move), PGM_Healthy Ageing, AGE_Adult, AGE_Senior, INTEREST_Exercise & Fitness