You Can Get Moving

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	Reduce risk of falling	Improve mood and overall well-being


Increase or maintain muscle strength	Improve balance, coordination and mobility

Reduce risk of falling	Improve mood and overall well-being

Exercise Demonstration Video

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健身操示范视频

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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.

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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 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

Clap HandsContinue for 3 min

Always remember to warm up before exercising.
It improves blood circulation and helps reduce injuries.

2. STRENGTH EXERCISES

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.

Pull DownDo 10 times

This exercise strengthens your upper back and helps to reduce stiffness in your shoulder joints.

Touch the SkyDo 10 times each side

This exercise strengthens your upper arms.

3. BALANCE EXERCISE

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

Open ArmsHold for 20 sec

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

More Tips On Healthy Ageing

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You Can Get Moving