21/05/2026

LYFE THURSDAY | MAY 21, 2026

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T HE idea of “fitness” often feels less relevant as people enter their golden years, with physical limitations seen as an unavoidable part of ageing. Often times, it can feel as though the body no longer supports the same level of activity, making it harder to maintain an active lifestyle. However, staying active is not solely reserved for the young. With the right mindset and a routine suited to individual needs, older adults can continue to move, build strength and support their overall well-being – without age being a barrier. Brisk walking A common form of exercise seen in residential communities is brisk walking, with elderly folks taking strolls around the neighbourhood at dusk and dawn. This low-impact aerobic exercise helps to improve overall cardiovascular health, muscle strength and cognitive function. These contribute to reducing the risk of chronic disease, boosting metabolism, strengthening bones and improving balance. For optimal gains, 20–30 minutes of medium-paced walking should be maintained throughout. This pace should be kept consistently for around five to six days a week. This maintenance routine is a favoured option, as it can be performed in the vicinity of your home. Friends of similar age can also join in, allowing for a pleasant chat as both parties get fit together. For seniors above 65 years old, this exercise is effective in keeping them mobile – increasing stamina without excessive strain on the joints. Ű BY GREGORY SHANE Keeping fit is an essential goal regardless of age.

Golden age, golden fitness o Building strength, keeping fit while making friends Brisk walking helps to improve cardiovascular health.

seniors to socialise and stay active at the same time. With this routine allowing adjustment to respective fitness levels, it allows seniors in their 70s and beyond to start slowly and progressively benefit from it. Zumba Another active option is Zumba Gold – a modified version for seniors. This low intensity dance fitness programme focuses on balance, range of motion and cardiovascular health – keeping movements simple and easier compared to traditional Zumba. Instead, coordination becomes the focus, ensuring those in their golden years keep their body and mind active. While originating with Latin rhythms, Zumba now incorporates various music genres – hip-hop, rock and pop – catering to different preferences for an enjoyable experience. Starting with a gentle warm-up, seniors begin with slow, controlled movements such as marching in place, light side steps or arm swings. After warming up, participants go through simple dance routines – side-to-side sways, heel taps and light arm claps – which are repeated several times for seniors to gradually learn and follow along. Throughout the session, intensity remains moderate – focusing on rhythm and enjoyment rather than perfect technique. Zumba is known to be highly social, giving seniors a chance to mingle with others of similar age, build connections and reduce loneliness – which is often overlooked in later years. Coupled with fun and dynamic movements, the elderly keep their minds active by constantly adapting to movements – further improving their memory, mood and concentration – making it an ideal way to stay active and engaged in the later part of their lives. Never too old Age can limit many aspects of the body and mind, but it is never too late to start. Know that you can be just as active, even past your prime years, and all that is needed is taking that first step. At any age, there is never a limitation on growth – opportunities for progress, learning and joy never truly expire for you.

Tai chi is good for strengthening cores while reducing stress.

Tai chi Another low-impact exercise popular among the elderly is tai chi . Known for its easy and beginner-friendly movements, this routine helps seniors strengthen their core and reduce stress. This workout is known to be the most effective for increasing balance and drastically reducing the risk of falls – a frequent fear among the elderly. Many variations of tai chi exist today, with Yang-style tai chi being the most practised among seniors due to its slow, flowing movements and wide, stable stances. The 24 form simplified version of this variant is usually the starting point of community classes – widely taught and easy to learn. Another variation recommended to seniors – specifically those with arthritis – is Sun-style tai chi , featuring higher stances and gentle stepping motions, keeping less tension on the joints while training stability. Coming from a long cultural heritage in China, tai chi is known to be more appealing to the elderly, who appreciate the sense of tradition. Moreover, tai chi is often practised in groups, in parks or classes – allowing

Zumba Gold is a low-intensity dance well-suited for seniors. – ALL PICS FROM 123RF