Exercise is often associated with younger people, but it’s just as important for older adults.
Regular physical activity can improve health, reduce pain, and enhance overall quality of life.
The good news?
It’s never too late to start, even if you’ve never exercised before.
Let’s explore the benefits of exercise for the elderly and look at the inspiring story of a Malaysian grandmother who transformed her life by getting active.
Why Exercise Matters for Older Adults
1. Reduces Pain and Improves Mobility
For older adults with conditions like knee osteoarthritis, exercise can strengthen muscles around the joints and reduce pain.
Moving more also keeps joints flexible, making everyday activities like walking or climbing stairs easier.
2. Keeps the Heart Healthy
Gentle exercises like walking or swimming help improve heart health by lowering blood pressure and improving circulation.
This reduces the risk of heart disease, a major concern in Malaysia.
3. Prevents Falls
Balance and strength training can help older adults stay steady on their feet, reducing the chance of falls that can lead to fractures.
4. Boosts Mood and Energy
Exercise releases endorphins or “feel-good” hormones, which help reduce stress, improve sleep, and combat feelings of loneliness or depression.
5. Supports Healthy Weight
For elderly individuals with obesity, regular movement helps manage weight and reduce strain on joints without the need for strict dieting.
Meet Mrs. Aishah: An Inspiration from Nilai, Negeri Sembilan
Mrs. Aishah is 68 years old, a retired teacher and lives in Nilai.
At 82 kg and 155 cm tall, she was classified as obese. She also suffered from knee osteoarthritis, making it hard for her to walk or perform daily tasks.
“I thought exercise wasn’t for people like me,” she admitted.
“I couldn’t even walk without pain.”
But after a visit to her doctor, she learned that exercise could actually reduce her knee pain and improve her health.
With her doctor’s encouragement and a simple plan, she decided to give it a try.
How She Started
1. Gentle Chair Exercises
To avoid putting pressure on her knees, Mrs. Aishah begins with simple exercises that can be done while seated.
She lifts her thighs, straightens her knees and ankles repeatedly for a few minutes, stretches her body muscles, and moves her arms in shoulder rotations every morning.
2. Short Walks
Once her knees felt stronger, she started walking around her garden for 5 minutes at a time.
Over a few weeks, she increased this to 15 minutes daily.
3. Water-Based Activities
On weekends, her son took her to a nearby swimming pool.
The water supported her body weight, allowing her to move without stressing her knees.
4. Strength and Balance Exercises
To prevent falls, she practiced standing on one leg while holding onto a sturdy chair for support and trying to hold for a few seconds.
This improved her balance and confidence.
Three months later, Mrs. Aishah noticed big changes. She could walk without much pain, climb stairs more easily, and even lost 4 kg.
More importantly, she felt happier and more energetic.
“I never thought I’d enjoy exercise,” she said. “Now, I look forward to it every day!”
Tips for Getting Started
If you or someone you know wants to start exercising but isn’t sure how, here are some tips:
1. Talk to Your Doctor
Before starting, get advice on what types of exercise are safe and suitable for your health condition.
2. Start Small
Begin with light activities, like slow walking or chair exercises. Even 10 minutes a day makes a difference.
3. Be Consistent
Aim for at least 20–30 minutes of activity, 3 to 5 days per week.
4. Listen to Your Body
Exercise should not cause sharp pain. If it does, stop and rest.
5. Choose Fun Activities
Dancing, gardening, or playing with grandchildren can be great ways to stay active.
Conclusion
Exercise isn’t about running marathons or lifting heavy weights. It’s about moving more to live better.
Whether you’re in your 60s or 80s, you can reap the benefits of physical activity.
Like Mrs. Aishah, you too can feel stronger, reduce pain, and enjoy your golden years.
So why wait?
Put on your most comfortable shoes and start moving—one step at a time!