After being diagnosed with colorectal cancer and having surgery in 2016, 75-year-old Koay Yin Koon found joy in running.

 

At 75 years old, Koay Yin Koon is proving that age is no barrier to fitness. A former marine craftsman who spent decades building luxury boats across Singapore, Europe, and the US, Yin Koon retired in 2014.

Shortly after retirement, he faced a life-altering health scare in 2016, diagnosed with colorectal cancer after noticing blood in his stool. He then underwent surgery to remove the surrounding tissue of his rectum. This experience however became a turning point in his life.

After the doctors prescribed him with medication, Yin Koon sought alternatives to maintain his health. With the doctor’s recommendation, he committed to regular exercise and annual health screenings. Rather than rely solely on medication for his high blood pressure, he opted for a more holistic approach through diet and fitness, and that’s where he picked up running.

He shared: “I chose running to keep fit and improve my health.”

His journey started humbly in 2016, jogging just 100m before getting breathless and doing it two to three times a week. However, with perseverance over six months, he gradually built his stamina and surprised his doctors with his improved cholesterol level and blood pressure. He shared that he kept going as he wanted to not only improve his body mass index but reduce his weight.

 

Going for races

Today, the grandfather of one trains four to five times a week, clocking six to seven kilometers in some sessions around Jurong Lake Gardens, right across from his home. He’s participated in several races including the Lazada Run 2023 and Income Eco Run, all in the 5km categories. In fact, he’s committed to participating in at least one run every weekend since 2016, and so far has clocked 24 runs under his belt, with five more scheduled for 2025.

So why choose to race rather than run on his own? He explained: “The purpose of participating in races is to test my endurance and ability.” His running has also given him energy and allowed him to sleep better.

 

Keep moving

Besides running, he also cycles and does a walk after dinner. Though he does take a high blood pressure medicine daily, he makes it a point to eat healthy. “My daily diet is simple – wholewheat bread with coffee for breakfast, and rice with fish, meat and eggs for lunch and dinner. I also drink plenty of water.”

His message is simple yet powerful: “If you want to maintain your health, you must keep yourself fit. ‘Yao huo, jiu yao dong’ – which loosely translates to ‘to live well, you must keep moving’.”

Through his participation in races, Yin Koon hopes to inspire others, especially those in their 50s and beyond. His advice? “Start small. Walk first, try short runs, and slowly build your endurance. Even 30 minutes twice a week can make a big difference to your health.”