PETALING JAYA: Former teacher Zaweyah Abu Bakar had a fall several years ago while gardening.
“It eventually led to my decision to join exercise classes to improve my leg strength, balance and stability,” she said.
The proper exercises and regular training ended up making a huge difference.
“I now feel much more confident walking, tending to my garden and carrying out my daily activities without constantly fearing another fall,” said Zaweyah, 69.
Prior to that, she said there was a time when her knees became too weak and she was constantly worried about falling.
She advised fellow older adults not to be hesitant or lazy to start exercising.
“Regular exercise helps us stay strong, healthy and independent so that we can continue doing the things we love without having to rely on others,” she said.
Former financial assistant Nik Aiza Nik Zakaria, 64, said exercise has helped her feel healthier and more energetic.
“It is never too late. Seniors should start with light exercises such as brisk walking and chair exercises to build stamina and confidence,” she said.
Retired agricultural officer Azizi Hashim, 63, said regular walking has helped him feel stronger and improved his balance.
He said seniors should begin with activities that match their ability and gradually increase their intensity.
“Even as we get older, our bodies can still become stronger and healthier if we put in the effort consistently.”
Experts say seniors can improve their strength, balance and physical ability through regular exercise, proper nutrition and learning how to prevent falls.
Ivan Lee, co-founder of a fitness training company, said the biggest change he sees among older adults who begin strength training is not just physical improvement but the return of confidence.
“When some seniors first come to us, they are afraid of climbing stairs, walking without support or even getting up from a chair. After training consistently, these everyday movements gradually become easier.
“They start walking more steadily, carrying groceries, travelling and playing with their grandchildren with less anxiety,” he said.
Lee said strength training is not about making seniors lift heavy weights, but about helping them maintain independence through practical movements.
He recommended exercises such as chair sit-to-stands, supported squats, step-ups, resistance band exercises, calf raises and light carrying exercises.
Woo Mun Chin, director of Advance Physio Solutions, said regular strength training could help seniors perform daily activities more easily.
A balanced exercise programme, he added, should include strength training, balance exercises, flexibility work and walking.
“Functional exercises such as sit-to-stand practice and stair climbing are especially valuable because they improve movements needed for everyday life,” he said.
Woo also said older adults could still improve their muscle strength, balance and overall physical function regardless of age, provided the exercises are tailored to their needs.
Personal trainer Lim Yieng Yin said seniors could still gain muscle through consistent strength training with improvements often seen in muscle mass, mobility, balance and stability.
She said strength training, resistance exercises and balance training should become part of a senior’s regular routine.
“Walking is good, but it may not be enough to maintain muscle strength. Seniors need a combination of strength, resistance, balance and mobility exercises,” she explained.
Chiropractor Cheong Pik Kaye said one of the biggest misconceptions among seniors is that strength training is no longer suitable as they age.
“Strength training does not always mean heavy lifting. It involves proper loading of the joints according to an individual’s needs,” she said.
“When done correctly, we see older adults thrive in their day-to-day activities and perform better in the sports they enjoy,” she said.
Cheong said older adults could still build strength and improve balance, with exercises such as chair squats, wall push-ups and heel raises serving as good starting points.
“Before starting any programme, seniors should understand their body condition, including issues such as osteoporosis, so exercises can be planned safely,” she said.
