Importance of exercise

by | August 19, 2022

Seniors are recommended to use resistance-invariable strength machines; fixed, low-resistance endurance stations ;and flexibility- and balance-enhancing stations.


How much physical activity does a senior need? A revised set of guidelines to encourage people to stay active and be less sedentary was launched by the Sport Singapore (SportSG) and the Health Promotion Board (HPB) last month. Adults above 65 years need at least 150 to 300 minutes of moderately-intense exercise weekly. A recent survey shows a decrease in physical activity in residents aged between 18 to 74, that’s 4.5 percent down from 80.9 percent in 2017. However, 33.4 percent of these residents exercise regularly, which is four percent higher compared to 29.4 percent in 2017 and 42.9 percent do not exercise at all.

For seniors, the most suitable gym stations are the resistance-invariable strength machines; fixed, low-resistance endurance stations; and flexibility- and balance-enhancing stations. Built with seniors in mind, HUR equipment comes complete with a computerised, automated training system, which allows for evidence-based, smart and more independent exercise and rehabilitation.

Their SmartTouch ecosystem provides a training experience for customers and the perfect management tool for clinic and gym owners. The equipment allows individuals to set goals and track their progress. Over time, users find that they were able to carry heavier loads that they weren’t able to when they first started. Maintaining the strength training exercise programme is essential and complements the new physical activity recommended by SportSG and HPB. These equipment are available at the ASPIRE55 clubhouse at One Commonwealth.

Shared Yiing Ching, co-founder of ASPIRE55, “Regular gym equipment are not able to progressively add weight loads of 100grams, which is suitable for seniors, whereas HUR equipment can. Working on both concentric and eccentric movements is important. Walking up the stairs and standing up are concentric movements whereas walking down the stairs and sitting down are eccentric movements. These movements which improve balance and train muscles, are essential as one ages. Pneumatic equipment are able to provide strength training for both movements, whereas hydraulic equipment only focuses on concentric movements.”

“Exercise is definitely the best anti-aging medicine for seniors! Start slowly and in low intensity, for example, brisk walking for 10 to 15 minutes. As confidence increases, seniors should aim to achieve two-and-a-half to five hours a week of such moderate-intensity exercises such as brisk walking and swimming,” advised Professor Alan Wong, Cluster Director of Health and Social Sciences at Singapore Institute of Technology (SIT).

He added: “If a senior has never exercised before, it is best to speak to a healthcare provider first to get clearance to do so. Start slow, aiming first low- and then moderate-intensity, warm up before and cool down after exercising, drink enough water and always monitor the effect of exercise, making sure it is not too exhausting. It may also be helpful to consult exercise and fitness experts when planning to start an exercise programme.”

Professor Ken Nosaka, lead researcher at Edith Cowan University, shared a pilot study which has begun, investigating if eccentric exercise can actually prevent cognitive decline. Eccentric exercises are slow, lengthening muscle contractions, specifically for a muscle. According to Dr Nosaka, the recent study shows efficacy in lowering blood pressure, and bad cholesterol while increasing good cholesterol. Improved blood flow can help prevent cognitive decline, in turn lowering the risk of dementia and Alzheimer’s. And because HUR equipment provides both eccentric and concentric exercise using air pressure technology; this makes it ideal for senior rehabilitation and exercise. The pneumatic technology allows for a gradual increase in weight, thus minimising stress on joints and tissue. HUR equipment is also available at nine ActiveSG gyms around Singapore (Jurong Lakeside, Hockey Village, Toa Payoh Sports Centre, AMK CC, Tampines Hub, Enabling Village, Kallang Basin and Serangoon Central), active ageing hubs, rehabilitation centres, nursing homes, four hospitals and Republic Polytechnic, where they are used in training courses.



1 Comment

  1. Stephen Teng

    Body of seniors tends to be stiff & tend to fall easily. So, to be agile & to prevent falling due to slippery surfaces or ground with small foreign matters, seniors must do streching exercise from top to toe daily for abt 30 minutes.


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