Staying healthy and fit becomes more important as you age. For health benefits, adults need to accumulate at least 150 – 300 minutes of moderate-intensity aerobic physical activity* each week.
Follow the step-by-step instructions below to complete the 7 easy exercises at least 3 days a week – anywhere, anytime. In addition, remember to do at least 150 – 300 minutes of moderate-intensity aerobic physical activity weekly. You will feel more energised to do the things you enjoy.
Don't wait – get active today!
*During moderate-intensity physical activity, you should be able to talk but not sing. This is a simple measure of your exercise intensity.
View & download full exercise videoWarm-Up
Purpose:
- Prepare your body for exercise by gradually increasing body temperature.
- Gradually increase your heart rate and blood circulation throughout muscles, tendons and ligaments.
This exercise warms up muscles in the lower limbs, and muscle groups around the shoulder joints.
Follow the step-by-step instructions below:
Continue for 1 minute.
Steps 1 to 4 are counted as 1 set. Perform 3 sets of this exercise.
Modified for Frailer Seniors: Seated March
Frailer seniors can perform this exercise while seated.
Follow the step-by-step instructions below:
Place your hands gently on your lap.
March slowly on the spot, at your own pace.
Continue for 1 minute.
Steps 1 to 3 are counted as 1 set. Perform 3 sets of this exercise.
Strength Exercise
Purpose:
- Reduce bone and muscle mass loss.
- Reduce back pain.
- Improve strength to perform these everyday activities with ease:
- Carry grandchildren
- Climb stairs
This exercise strengthens muscles around the thighs and abdomen (stomach).
For Your Safety:- Do not hold your breath during this exercise.
- Do not "lock" your arm and leg joints in a tightly straightened position.
Follow the step-by-step instructions below:
Look forward and maintain a straight back always.
Steps 1 to 4 are counted as
1 repetition.
Perform a total of
10 repetitions to complete
1 set.
Take a short break if required.
Perform
3 sets of this exercise.
Strength Exercise
Purpose:
- Reduce bone and muscle mass loss.
- Reduce back pain.
- Improve strength to perform these everyday activities with ease:
- Carry grandchildren
- Climb stairs
This exercise strengthens muscles in the lower limbs, glutes (buttocks), and hamstrings.
Follow the step-by-step instructions below:
Keep your leg straight.
Steps 1 to 4 are counted as
1 repetition.
Perform
10 repetitions on each leg to complete
1 set
Take a short break if required.
Perform
1 more set of this exercise.
Balance Exercise
Purpose:
- Improve coordination and balance.
- Perform these everyday activities with ease:
- Reach for items placed on top shelf
- Walk down the stairs and on uneven grounds
This exercise strengthens hips, thighs and glutes (buttocks).
Follow the step-by-step instructions below:
Hold onto the back of the chair for support if required.
Steps 1 to 4 are counted as
1 repetition.
Perform
10 repetitions on each leg to complete
1 set.
Take a short break if required.
Perform
1 more set of this exercise.
Balance Exercise
Purpose:
- Improve coordination and balance.
- Perform these everyday activities with ease:
- Reach for items placed on top shelf
- Walk down the stairs and on uneven grounds
This exercise strengthens ankles and ligaments, and improves balance and stability.
Follow the step-by-step instructions below:
Hold onto the back of the chair for support if required.
Keep your balance on a single leg for 10 seconds.
If you lose balance, hold onto the back of the chair for support.
Regain your balance and try again.
Steps 1 to 4 are counted as
1 repetition.
Perform
5 repetitions on each leg to complete
1 set.
Take a short break if required.
Perform
1 more set of this exercise.
Flexibility Exercise
Purpose:
- Increase range of motion and freedom of movement.
- Perform these everyday activities with ease:
- Look over shoulder to check blind spots while driving
- Make the bed
- Bend down to tie shoelaces
This exercise increases flexibility around the shoulders and upper arms.
For Your Safety:- Do not hold your breath during this exercise.
Follow the step-by-step instructions below:
Check that your feet are shoulder-width apart and placed flat firmly on the ground.
Place your right hand on your left elbow and pull it gently towards the right.
Avoid ballistic stretching, or bouncing movements as you stretch.
Perform sets 1 to 4
on each arm to complete
1 set.
Perform 1 more set of this exercise.
Cool Down
Purpose:
- Gradually decrease heart rate (to normal).
- Reduce muscle aches after exercise.
This exercise stretches muscles in the thighs.
For Your Safety:- Do not hold your breath while stretching.
Follow the step-by-step instructions below:
Place your right hand on a chair for support.
Avoid ballistic stretching, or bouncing movements as you stretch.
If you can’t reach your ankle, loop a towel slightly above your ankle and hold it.
Feel the stretch in the front of your left thigh.
Hold for 30 seconds.
Perform steps 1 to 3
on each leg to complete
1 set.
Perform
1 more set of this exercise.
Repetitions – also known as reps – and sets, are terms used by fitness professionals to measure exercise.
A repetition refers to a complete movement of an activity, or the number of times you perform an exercise movement; e.g. 10 leg raises = 10 repetitions, 15 squats = 15 repetitions.
A set refers to a series of repetitions; e.g. 1 set of 10 repetitions = 10 leg raises, 2 sets of 15 repetitions = 15 leg raises, take a short break, 15 leg raises.
Read these next:
