Exercise and physical activity is important to help prevent or delay the onset of frailty and may help to reverse frailty at the earlier stages. Exercise, especially resistance exercise (muscle training), helps to improve muscle mass and strength which will help to prevent or reverse frailty.
Aim for 150 minutes of exercises each week consisting of resistance exercises and aerobic exercises (i.e.: brisk walking, cycling, swimming). Start gradually and slowly increase the duration and intensity.
These are some of the exercise programmes in the community:
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Gym tonic
An effective and proven strength training programme that uses specialised gym equipment to progressively train muscle strength and resistance.
You may visit
http://www.gymtonic.sg, scan the QR code below or speak to your doctor/therapist for more information.
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Day care centres/community rehabilitation centres/senior activity centres
These centres offer structured programmes such as exercise and social activities to help maintain the physical and social well-being of the elderly.
You may visit
https://www.aic.sg, scan the QR code below or speak to your doctor/nurse/therapist to find out more information.
- The Otago exercise
Developed to reduce falls in older persons, the Otago exercise consists of 17 strength and balance exercises and a walking program, performed three times a week by the older adult in the home or outpatient or community setting.
You may search “otago exercise fall prevention” on YouTube, scan the QR code below or speak to your doctor/nurse/therapist to find out more information.
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Seven exercises for an active lifestyle by the Health Promotion Board
Designed to promote active aging, these exercises are effective in building up strength, balance and flexibility.
You may visit
https://www.healthhub.sg/programmes/71/healthy-ageing-exercise, scan the QR code below or speak to your doctor/nurse/therapist to find out more information.
- Article contributed by Geriatric Medicine, Department of Integrated Care -
