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Yes! You can live a longer, healthier life!

As part of a permanent effort to promote a healthy and fruitful lifestyle for the elderly residents in Bishan-Toa Payoh GRC, the Town Council will be bringing in new fitness equipment and instructors complete with a comprehensive exercise regime in the near future. These will be tailor-made to suit the abilities and pace of senior citizens, so that they will feel comfortable, safe and encouraged to exercise regularly.

Exercise for a better silver age

It is a common misconception to use old age as an excuse to avoid exercise or physical activity. Lack of strength, tiredness, stiff and painful joints, brittle bones, fear of falling are common reasons senior citizens give. Unbeknownst to them, not staying active cause these problems to worsen.

Exercise is the very solution that helps to improve these problems. Exercise helps to improve balance and coordination of limbs, thus reducing the danger of falling down. Some forms of exercise help with strength training, improving the ability to partake in more fun activities with less strain, such as carrying the grandchildren or gardening. Strength training also brings relief to conditions like arthritis.

Indeed, exercise can help to delay the onset of chronic diseases, or reduce the impact of it. Regular exercise leads to a stronger immune system, a fitter heart, stronger bone density, healthier blood pressure and smoother digestive functioning. According to Helpguide.org, lowered risks of Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer are among the benefits of exercise.

As one ages, metabolism slows down. This means less calories are burnt for the same activities you perform in your youth, and it can lead to weight gain. Exercise is important to keep you at the healthy end of the weighing scale, or at least prevent you from gaining weight.

That is not all, exercise also aids with mental wellness. Immobility or restricted mobility in old age can be a highly depressing problem. When senior citizens need to rely on others for once-simple activities, they tend to feel as though they are losing their dignity. Not being able to participate in favourite pastimes also contributes to dejection. Exercise improves mobility and in turn, self-reliance and confidence. The process of exercise releases endorphins, which are “feel-good” hormones that make you more cheerful.

Exercise keeps brain functions active, preventing dementia, memory loss and cognitive declination. It also helps you fall asleep more easily. With quality sleep, you will start the day happier and be able to accomplish more.
Using fitness equipment safely

With so many benefits to exercise, there’s simply no reason not to! There are many options out there, but for the majority, including beginners, using the existing fitness equipment around the estate, and participating in community work outs, are particularly beneficial for a variety of reasons: Greater flexibility with the variety of equipment available
– Many low impact options
– No restrictions on number of people. You can go solo or exercise together with any number of friends
– Fitness equipment are usually accompanied by instructions on how to use them
– Can be used as a congregation point and fosters friendship among neighbours
Fitness equipment may look daunting for senior citizens, but they are built to accommodate for the masses. As long as safety precautions are followed, you’ll find them easy and safe to use. The following are some common equipment that are suitable for senior citizens, and how you should use them safely.

 

Elliptical machine

This is a stationary machine that simulates activities like cycling, walking, running, stair climbing etc. It does not cause excessive pressure to the joints and is great for easing stiffness and joint pain.

When mounting the machine, always ensure that you are at ease and not in danger of falling off, before starting your work out. If your feet should be on pedals, make sure they are centred. If you’re to be seated, ensure that your bottom is resting firmly on the seat. The height of your seat or your posture should allow your hands to grip the handlebars comfortably without having to lean forward or put additional stress on your back and shoulders.

Work out at a speed that you are comfortable with. If you are a beginner, start slow and gradually pick up speed as you get used to the motions. Going too fast can cause you to lose your balance, or become breathless. A good speed is one that allows you to still talk while exercising.

 

Rowing machine

This is a machine designed to stimulate the action of rowing a boat. It’s a low impact activity that helps to strengthen and build up muscle mass. When using it, always maintain a straight back. As you will be grabbing the handlebars with your palms and fingers throughout the whole workout, ensure that they are in good shape.

Pull the handlebars towards you in a gradual, controlled movement, with your feet pressing onto the foot pads to straighten your knees. When releasing, also apply a gradual movement while uncurling arms and bending knees.

 

Dumbbells

Dumbbells come in small weight increments, allowing you to take it slow while making improvements to your strength. Stand near a bench or raised surface so that you can set weights down without having to bend or squat down. When picking up weights, be sure to apply the classic safety rule of squatting down to pick up the object instead of bending over.

 

Stretching and Yoga straps

Stretching and maintaining flexibility is important in old age as it relieves aches and stiffness, and helps regulate functions like blood pressure. Sitting down with your legs together, stretched out in front of you and then stretching forwards to reach the tips of your toes is a good way to give your whole body a good stretch. However, it can be challenging for senior citizens, and one may over-stretch and get a nasty cramp.

For a more manageable start, sit with your legs together, stretched out in front of you. Loop the band under the base of your feet, so you can grab both sides of the band, allowing you to stretch as much as you can without the pressure of having to reach your toes.

 

Other general safety tips:
If you have pre-existing health concerns, get medical clearance from your doctor. Enquire about activities you should avoid, and get advice on how to make your work-out safer and more suited for your condition.

Stop if you feel uncomfortable. Exercise should not be painful or make you feel bad. Dizziness, shortness of breath, chest pain, and breaking out in cold sweat are problems that warrant a doctor’s attention. If a joint is red, swollen or feels painful when touched, you should get that looked into as well.

Wear protective gear that provide support for your joints. These are available at the pharmacies at economical prices. Measure the circumferences of your joints so that you can get sizes that fit you well.

Read and listen to instructions, and use the equipment accordingly.

Keep water handy.

Start slow, keep to a regular schedule and increase your pace gradually. Going all out during the initial attempts can cause injuries and put you off exercise.

 

With the above tips in mind, commit to an exercise schedule, and use short-term goals to keep you motivated, such as mood improvement and increasing energy levels. You will soon find yourself eager to make use of your newfound freedom to get moving.

– This article first appeared in a lifestyle magazine

 

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