You can start to keep active at any age and still enjoy the benefits.
Scroll down to see exercise recommendations based on how often you exercise.
I am just starting out!
It’s never too late – start slow and build up over time!
Try these 7 easy exercises at least two to three times a week! These can be easily done at home without any equipment apart from a steady chair. The exercises can also be done seated. Visit the Health Promotion Board (video, step-by step guide) for more instructions.
At home, you can also:
- Stand and walk for at least 1 to 2 minutes for every 30 minutes of sitting
- March on the spot for 10 to 20 minutes
- Go for daily walks for 10 to 20 minutes – use a walking aid and rest in-between if needed
I do exercise sometimes!
Good job and keep it up – consider adding these into your exercise routine!
- Following these video workouts by TTSH physiotherapists
- Doing these home exercises developed by TTSH physiotherapists two to three times a week
- Performing targeted strength, balance, and aerobic exercises at home
I already do exercise regularly!
Bravo – continue your regular exercises! Ensure there are adequate strength, balance and aerobic exercises in your routine.
Exercises should be of moderate intensity – you should be able to talk in short phrases or short sentences but cannot sing. Read on here for more details and examples.
Consider adding these into your exercise routine!
- Joining guided exercises at GymTonic
- Following these video workouts by TTSH physiotherapists
- Doing these home exercises developed by TTSH physiotherapists two to three times a week
- Performing targeted strength, balance, and aerobic exercises at home
I am too busy!
You can still exercise – you can even do exercise whilst doing household chores or watching your favourite shows!
- Check out these video workouts developed by TTSH physiotherapists
- Follow these home exercises by HPB
- Do resistance band exercises when watching your favourite shows
- Lift a 500ml water bottle above your shoulder
I have pain or a medical condition
If you have:
- Lower back pain
- Knee pain
- Diabetes
- Heart failure
You can still exercise! – Read more here
Tips to get even more exercise
- Exercise with family and friends – stay active whilst spending quality time with your loved ones
- Explore your neighbourhood and beyond – all whilst having exercise!
- Use an exercise planner – paste it on your wall
Next: Enhancing Your Nutrition and Planning for Future Care Needs
