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,
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688
Tuesday, November 15, 2022
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Physical Activity Is Key to Active Ageing
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ICD-21-Health Services, PER_Senior Citizen, PGM_Physical Activity (Lets Move), PGM_Healthy Ageing, AGE_Adult, AGE_Senior, INTEREST_Exercise & Fitness