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You Can Get Moving

Watch our video demonstration and learn these easy exercises that can help you get moving wherever you are.

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Anyone can get moving with these 7 sit-down exercises. You will become stronger, balance better, and move with greater flexibility. Do them at least twice a week.

These exercises offer the following important health benefits:

Increase or maintain muscle strength Improve balance, coordination and mobility

Increase
or maintain muscle
strength

Improve balance,
coordination and mobility

Reduce risk of falling Improve mood and overall well-being
Reduce risk
of falling
Improve mood
and overall
well-being
 

Exercise Demonstration Video

exercise poster

 

健身操示范视频

健身操海报

 

Video Demonstrasi Senaman

Poster Senaman

 

உடற்பயிற்சி செயல்விளக்கக் காணொளி

உடற்பயிற்சி விளம்பரம்

For iOS users, please visit this page from a desktop computer to download video.

Please note that the download speed of the files depends on your Internet connection and device specifications.

Where can I get the
7 sit-down exercise poster?

Pick up a copy of the exercise poster at the following partners:

  • Community Centre
  • Guardian Health & Beauty*
  • FairPrice
  • Kopitiam*
  • Sheng Siong
  • POSB*
  • Unit Pharmacy
  • Watsons Personal Care Stores*

While stocks last. *Only at selected outlets.

Click to view all partners and find a location near you:

Do the 7 sit-down exercises
How to exercise safely
  • Do not exercise if you are not feeling well.
  • Stop if you feel dizzy, unwell or experience any pain or discomfort at any time during the exercise.
  • If you have any medical condition(s), consult your doctor before doing these exercises.
  • Sit on a sturdy chair with your feet shoulder-width apart.
  • Sit upright and breathe normally during the exercise.
  • Do not lean against the backrest.
  • Do the exercises slowly.
How to identify a sturdy chair

How to identify a sturdy chair - correct  

  • It has a backrest.
  • It should not swivel, have rollers, or be able to turn.
  • It should not be a foldable chair.
  • It should not be made of a light-weight material, such as plastic, as that may cause the chair to fall back easily.

If you are in a wheelchair, make sure the wheels are locked.

Here are some examples of chairs that you should not be using:

How to identify a sturdy chair - wrong
How to hold a towel correctly

How to hold a towel correctly - Use a towel that is at least one arm's length.  

  • Use a towel that is at least one arm's length.

How to hold a towel correctly - The towel should be pulled tight and held firmly in your hands throughout the exercises.  

  • The towel should be pulled tight and held firmly in your hands throughout the exercises.
1. WARM-UP EXERCISE
WARM-UP EXERCISE - Clap Hands  
Clap HandsContinue for 3 min
Always remember to warm up before exercising.
It improves blood circulation and helps reduce injuries.
2. STRENGTH EXERCISES
STRENGTH EXERCISES - Boxer  
BoxerDo 10 times
This exercise strengthens your chest and shoulders, so that you can do things like carrying your grandchildren or the groceries more easily.
STRENGTH EXERCISES - Pull Down  
Pull DownDo 10 times
This exercise strengthens your upper back and helps to reduce stiffness in your shoulder joints.
STRENGTH EXERCISES - Touch the Sky  
Touch the SkyDo 10 times each side
This exercise strengthens your upper arms.
3. BALANCE EXERCISE
BALANCE EXERCISE - Aeroplane  
AeroplaneDo 10 times
This exercise focuses on the centre of your body and helps to improve your balance. Maintaining balance as we age helps to prevent falls. This exercise also reduces stiffness in your lower back.
For more benefits, repeat the Strength and Balance Exercises at least once.
4. FLEXIBILITY EXERCISES
FLEXIBILITY EXERCISES - Open Arms  
Open ArmsHold for 20 sec
FLEXIBILITY EXERCISES - Give Flowers  
Give FlowersHold for 20 sec
Flexibility exercises help to loosen up your muscles and joints, so that you can bend easily to tie your shoelaces, raise your arms to wear clothes and reach up to get something on a shelf. They also help to reduce muscle aches after exercise.
Watch the Exercise Demonstration Video

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You Can Get Moving
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