Active ageing: Getting older doesn’t have to mean getting sicker. These simple steps can help you stay active and healthy.
TEXT: MELODY TAN
PHOTOS: SHUTTERSTOCK
While you can’t fight the ageing process, active ageing can help you maintain good health and fitness.
The July launch of Healthier SG – a national initiative encouraging Singaporeans to proactively manage their health and prevent the onset of chronic diseases – motivated many elderly and medically vulnerable people in Singapore to sign up and embrace healthier lifestyles.
Healthier SG is just one of the numerous resources and facilities available to members of the silver generation who are keen on keeping fit and active. These tips will show you how staying healthy can be fun, easy and even low-cost (or free).
TIP 1: LOW-IMPACT EXERCISE, HIGH HEALTH BENEFITS
Low-impact exercise is not only good for limiting joint and connective tissue pain caused by conditions like osteoporosis, it has also been shown in some studies to lower the risk of heart disease.
Going to the gym can be a great way to engage in moderate exercise. HomeTeamNS Fitness Workz gyms are located at the Balestier, Bedok Reservoir, Bukit Batok and Khatib clubhouses. Engaging in strength training at least two days a week can help you maintain good lower limb strength. This reduces the risk of falls and the likelihood of the elderly needing a walking aid. Fitness Workz offers personal training packages. For a fee, trainers customise fitness programmes and guide members through any exercises catered to your needs – such as the seated machine row or seated machine chest press.
TIP 2: SWIM FOR YOUR LIFE
Besides being gentle on the joints, swimming increases circulation and makes your body use oxygen more efficiently. It also helps to lower your blood pressure and heart rate.
Even non-swimmers can benefit. Aqua aerobics is a popular pool-based, cardio workout that improves balance in walking. Classes like the Aquafit sessions at HomeTeamNS Khatib are often conducted in waist or chest-high water under an instructor’s supervision, making them accessible to those less confident in water.
HomeTeamNS members can visit HomeTeamNS Bedok Reservoir to check out their infinity pool. Better yet, tour the different HomeTeamNS clubhouse swimming pools to decide on your favourite spot. (Extra tip: HomeTeamNS members enjoy free access to clubhouse pools daily, so a swim session there doesn’t just beat the heat, it beats the crowd and saves you money.)
TIP 3: LEARN AND GET FIT
If doing the same exercises sounds boring, why not try something new? One of the key tenets of active ageing involves learning a new skill or activity. This has been shown to improve well-being and confidence among seniors, in addition to increasing their social participation.
For example, yoga doesn’t require you to have the flexibility of a human pretzel. Start off with gentle yoga classes at the HomeTeamNS Bukit Batok clubhouse. Benefits range from improved mobility and balance to slower cognitive decline.
On Monday and Wednesday mornings, Bedok Reservoir clubhouse hosts tai chi lessons. Tai chi helps enhance balance, flexibility and stability, even in elderly people with Parkinson’s disease. It also reduces one’s risk of falling, which can have serious consequences for seniors.
TIP 4: GET OUT IN NATURE
Getting out in nature has many benefits, especially for the elderly. It’s also a great way to change up your active ageing routine without breaking the bank. A study conducted in Singapore found that older participants enjoyed better sleep, reduced anxiety and improved cognitive functioning after being regularly exposed to the outdoors.
In our tropical city, you don’t have to travel far to relax in some greenery. Take a post-dinner stroll around your nearest neighbourhood park, or head to the environs of HomeTeamNS Bedok Reservoir for a leisurely waterfront walk with the family. HomeTeamNS Bukit Batok is near Bukit Batok Town Park (better known as Little Guilin), while northsiders frequenting HomeTeamNS Khatib are within easy reach of Yishun Park and Lower Seletar Reservoir.
TIP 5: FLEX THAT DISCOUNT FOR WELLNESS
Health may be wealth, but it doesn’t have to be expensive. HomeTeamNS members enjoy medical and wellness benefits, such as S$38 off your first visit to Total Health Chiropractic.
Members also have access to special rates at Thomson Medical Group, which offers healthcare services ranging from health screenings to dental care, flu vaccinations and traditional Chinese medicine. Whether you’re planning on acupuncture or teeth cleaning, it’s nice to know that your bank balance will stay healthy too.
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