Are you a senior who shies away from physical activity to avoid injuring your ageing body? Kudos for being sensible. Most of us start to experience muscle and bone loss in our mid-40s to early 50s, which makes injuries related to physical activities more likely.

The good news is that such injuries are often avoidable if you know your limits, choose activities that are appropriate for your current fitness level, and practise good exercise techniques. In fact, regular physical activity is one of the best ways for seniors to stay healthy and preserve their cardiovascular health, mobility, balance and muscular strength.

The dangers of prolonged sitting

A grandmother of two, Panumadi used to be a retiree who enjoyed the comforts of a sedentary lifestyle until she began experiencing heart problems five years ago.

“I spent a lot of time watching television at home, just sitting around, and taking afternoon naps — basically activities that didn’t require any physical exertion,” she confessed sheepishly. “Exercising was not a priority for me at all.”

Over time, Panumadi started to experience health issues with her heart and eventually had to go for a bypass surgery. “My heart problems took me completely by surprise,” she recounted. “After my surgery, I knew I had to make changes to my lifestyle to prevent my condition from getting worse. I knew I had to start getting more physically active.”

Motivation in motion

Panumadi had a powerful motivation to stay healthy: her family and loved ones. “My heart bypass was really a wakeup call and made me realise that I want to be around and continue spending quality time together with my family for a long, long time,” she shared. “For that to happen, I knew that I needed to take better care of my health — and the first step was to be more physically active."

Related: 5 tips for a healthier and more active you

With her daughter’s encouragement, Panumadi started to incorporate simple physical activities into her daily routine. "I made it a point to go for daily walks around my home. I also set aside at least two days a week to do simple household chores like sweeping and mopping the floor, drying the laundry, and doing some gardening at moderate intensity. These activities help to keep me occupied, moving, and give me a small sense of accomplishment every day," she smiled.

Since committing herself to her new routine, Panumadi can feel the benefits both physically and mentally. "I feel more alert, energised, and happier," she chimed. To stay active, Panumadi has also since rejoined the workforce as a medical assistant at a hospital.

Related: Active Ageing in the Golden Age

Staying active in your golden years

To seniors who may be hesitant to start or increase their physical activity levels due to the fear of injury or lack of motivation, Panumadi recommends starting slowly and gradually increasing the intensity and duration of the physical activity.

"You can begin by taking short walks around your neighbourhood, or simply getting up from your seat to stretch and move around at home. Start at a pace that’s comfortable for you until you feel more confident.”

Related: Begin an active lifestyle with free activities nearby

Another helpful tip Panumadi shares is to find activities that you enjoy and stick to it. “Whether it’s growing greens at home or joining community dance classes, so long as you are consistent about it, staying active can be enjoyable and become easier over time."

Want a bonus tip? Panumadi shares that she has also joined the National Steps Challenge^TM to earn rewards while staying physically fit (“a win-win!”).

Never too late to start

With a heart bypass operation behind her, Panumadi refuses to let her age or health setbacks slow her down. “It’s never too late for seniors like myself to prioritise health and wellness. If I can do it, so can you! " she encouraged.

By taking small steps towards a more active lifestyle like Panumadi, you too can ease into the habit of exercising and practising active ageing for better health.