Exercise does not necessarily have to come with a hefty price tag. Consider joining affordable activities at your closest Community Centre - it is a great place to get to know more people and to get healthy together. A myriad of facilities are available to the public for use either for free or at a low cost and there are also many activities/courses offered to both the young and old.
Exercise has many health benefits and can help improve one’s quality of life, especially for older adults. Older adults tend to shun exercising as they feel that they do not have the physical capabilities to exercise or cite not having enough time to do so (Sport Singapore, 2015). With support from their loved ones and more awareness on what suitable activities there are available, we hope that more older adults will step out of their comfort zone to take part in these meaningful activities to improve their health and age better.
In this blog, we have compiled a list of 5 exercises that are suitable for seniors at your nearby Community Center!
#1. Pilates for Seniors
Pilates is a type of exercise which focuses on your body’s core such as your abdomen and obliques. It is important to keep our core muscles strong as they support the entire body and helps us to avoid injuries. The benefits of pilates are numerous, including:
- Having an improved posture and balance
- Increased flexibility
- Prevention and treatment of back pain
- Builds strength in your core muscles; resulting in greater stability
This 10-course Pilates targeted at seniors aged 50 and above aims to help improve memory, motor functions and improve overall energy levels.
If you need any resistive exercise bands for your pilates lesson, you can check it out in our store.
For more details on this course, click here.
#2. Zumba Gold
Zumba Gold is perfect for seniors who want to try out Zumba but are afraid it would be too intense. This course comprises of modified low-intensity versions of Zumba moves. Benefits of Zumba include:
- Improved cognitive functioning
- Improved range of motion
- Improved bone density, which helps to prevent osteoporosis
- Overall increase in muscular strength and endurance
- Enhanced quality of life
If you are interested in this course, click here to find out more (multiple venues available, contact local CC to inquire)!
#3. Yoga for Seniors
For seniors who are interested in yoga, this course is just for you! This course is perfect for those who do not have yoga background as it is an enjoyable and relaxing course without compromising the benefits. The yoga movements taught in this course will help to alleviate common ailments associated with old age such as joint stress, arthritis pain and osteoporosis. Other benefits include:
- Improved respiration
- Reduces high blood pressure
- Improves balance & stability
- Helps in the management of osteoarthritis
Click here to check for more details if you are interested in this course (multiple venues available, contact your local CC for more enquiries).
Looking for a yoga mat for your lessons? Do check out our affordable yoga mats!
#4. Health Qigong
Qigong is one of the 5 branches of Traditional Chinese Medicine and it aims to promote the movement of Qi (energy) in the body. Relaxation and deep breathing are important in this exercise to allow the Qi to flow properly. This exercise will help you to keep fit and rejuvenate your mind! Benefits of Qigong include:
- Deep strengthening effect for the whole body, including various systems (digestive, nervous, respiratory etc.)
- Helps induce calm mental and emotional states
- Speeds up recovery time for injuries and operations
- More efficient metabolism
- Improved sleep quality
To find out more about the classes available, click here (multiple venues available, contact your local CC for more enquiries).
#5. Taichi for Health (Arthritis, Osteoporosis & Diabetes)
To end off this list, we have Taichi for Health, a series of Taichi classes incorporating different elements, designed to address 3 common ailments: Arthritis, Osteoporosis and Diabetes. Originating from China, Taichi is a gentle and low-impact exercise that is great for people of all ages and of different exercise backgrounds. Some benefits associated with Taichi exercise include:
- Muscle strengthening to support and protect joints
- Lower pain levels
- Brings relief to joint pains and muscle stiffness
- Improves blood glucose levels
- Helps to treat depressive symptoms
For those who are unaware, seniors above the age of 60 are entitled to a Passion Silver Concession Card which will provide them with many benefits such as concessionary fares on public transport, discounted rates for courses, activities and facilities at People’s Association Community Clubs (CCs), longer crossing time at traffic lights when you tap the card, as well as a wide range of discounts and privileges at merchants and partners of the PA programme.
To get a whole list of activities offered by the various community centres, you may refer to this link .
What are you waiting for? Encourage your loved ones to join some of these activities at the various community centres to keep fit and healthy together!
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Council for Third Age. (n.d.). Tai Chi for Arthritis Relief. Retrieved from http://scarlet.c3a.org.sg/activity/tai-chi-for-arthritis-relief-
Eisler, M. (n.d.). 6 Benefits of Yoga for Seniors. Retrieved from http://www.chopra.com/articles/6-benefits-of-yoga-for-seniors
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PAssion Card. (2017, September 27). About PAssion silver concession card. Retrieved from https://www.passioncard.sg/Our-Cards/About-PAssion-Silver-Concession-Card
Robinson, K. (2017, April 16). Pilates. Retrieved from https://www.webmd.com/fitness-exercise/a-z/what-is-pilates
Saini, N. (2017, February 7). Pilates in Singapore: The best studios and classes for body-conditioning and strength-building. Retrieved from http://thehoneycombers.com/singapore/pilates-in-singapore-the-best-studios-and-classes-for-body-conditioning-and-strength-building/
TODAY Online. (2015, August 10). Govt agencies working together to promote active ageing. Retrieved from http://www.todayonline.com/voices/govt-agencies-working-together-promote-active-ageing
Zumba. (n.d.). Zumba Gold. Retrieved from https://www.zumba.com/en-US/party/classes/class-zumba-gold