Tips on how to spot early signs of decline and what you can do.

 

Ageing is a natural process, but recent research reveals it often occurs in accelerated bursts, particularly around the ages of 44 and 60 that leads to physical and cognitive challenges such as frailty, muscle loss and memory decline.

While these changes are inevitable, early and proactive care can significantly slow their progression and help seniors maintain independence and quality of life. This is especially critical in Singapore, where the nation is set to become a “super-aged society” by 2026, with over one in five citizens aged 65 or older.

 

Why does ageing seem to start earlier?

The perception that ageing issues like cognitive decline, frailty and loss of motor skills are occurring earlier is both true and false. On one hand, today’s seniors are more active than previous generations, with 60 becoming the new 40 in many cases. On the other hand, modern lifestyle choices are contributing to early onset of these issues. Poor nutrition, a sedentary lifestyle dominated by screens, stress and convenient, and unhealthy habits such as food delivery and reduced physical activity are accelerating these changes.

At 44, lifestyle factors such as excessive alcohol consumption and a lack of muscle-strengthening activities can result in fat accumulation and decreased vitality. By the 60s, the loss of muscle mass becomes a prominent issue, often leading to reduced mobility and frailty. These changes are rooted in alterations in proteins that impact skin, muscle and cardiovascular health, resulting in functional decline.

 

How to spot early signs of decline?

Seniors may start noticing subtle changes in their physical and mental abilities. Signs of frailty can include slower recovery from physical activity, difficulty maintaining balance, or challenges in completing daily tasks. Cognitive changes might present as occasional forgetfulness, difficulty focusing, or feeling mentally fatigued.

More significant indicators include withdrawing from social activities, struggling to recall familiar names or places, or experiencing a decline in hobbies that require concentration. For instance, if driving habits change, such as missing familiar turns or feeling less confident on the road, this could signal a need for closer attention to cognitive health. Recognising these signs early allows for timely intervention, improving overall well-being.

 

Proactive care approach

When dealing with age-related issues, focus on early intervention before they become severe. Our programmes are personalised to each needs, combining physical and cognitive activities to maintain or even improve functionality.

These include low-impact exercises like seated chair routines to build muscle and improve balance while reducing the risk of falls, cognitive engagement activities such as card games, arts and crafts, and mahjong to keep the mind active. One-to-one curated programmes, paired with community activities, offer the best results by encouraging participation and preventing social withdrawal.

 

Lifestyle changes to support healthy ageing

Small, sustainable adjustments can have a significant impact. Moving more, staying hydrated, and reducing alcohol and exercising moderately can improve overall health. Simple routines like daily walks or playing games that challenge the mind can enhance both physical strength and mental sharpness.

A strong support system plays an important role in encouraging seniors to stay active. Engaging with family members, joining interest-based clubs, and participating in structured programmes, provides motivation and prevents social isolation.

 

Staying safe and independent in the community

Seniors can maintain their independence by making use of elder-friendly infrastructure designed to enhance mobility and safety. Many neighbourhoods now feature wheelchair-friendly public spaces and Silver Zones, which include road safety measures such as reduced speed limits, longer green-man timings, narrower lanes, and barrier-free crossings.

For instance, the Silver Zone along West Coast Drive, completed in July 2023, includes an 800m stretch with a speed limit reduced to 40kmh and new crossing points designed to minimise accidents. These initiatives have already led to an 80-percent decrease in accidents involving seniors in such areas across Singapore.

Beyond infrastructure, knowing when to seek assistance is key to staying independent. If everyday activities like climbing stairs, grocery shopping, or moving around safely become difficult, consider engaging a professional therapist or caregiver. They can provide support with mobility, daily routines and home safety, helping seniors maintain an active lifestyle while reducing the risk of falls or injuries.

By staying informed about available resources, using senior-friendly facilities and seeking support when needed, seniors can continue to lead independent and fulfilling lives.

 

Advice for seniors

Taking charge of health starts with awareness, informed decisions and proactive steps. Seniors can benefit from educating themselves through reading and programmes that focus on ageing well. Recognising early signs of decline and seeking appropriate support can slow or even prevent further deterioration.

It is never too late to adopt new routines, engage in activities that keep the mind sharp, or stay socially active. Learning new skills, joining community groups or simply maintaining a daily physical routine can foster a sense of purpose and independence. With the right mindset and effort, seniors can enjoy a fulfilling and active life well into their golden years.

Ageing may be inevitable, but how one ages is within your control. By taking proactive steps and fostering a supportive community, seniors can live with dignity, independence and joy for many years to come.

 

** The article above was contributed by Dr Winston Hwang, who is the medical advisor of iKare Singapore, which offers a range of elderly home care services, including dementia therapy sessions.