STAYING active is vital for maintaining health and independence as we age.
For older adults, adopting combined training, which blends strength, aerobic, and flexibility exercises, offers a proven recipe for a healthier life.
This approach integrates resistance exercises, such as lifting weights or bodyweight movements, with cardiovascular activities like walking or cycling and flexibility routines like stretching, yoga or tai chi.
Together, these elements build muscle, improve heart health, and
enhance physical resilience, forming a foundation for ageing, says Universiti Putra Malaysia department of sports studies, faculty of educational studies lecturer Professor Dr Soh Kim Geok.
Malaysia's older adults face unique challenges, adds Soh.
Cardiovascular diseases are a leading cause of death in the country, with sedentary lifestyles contributing significantly.
"Regular aerobic exercise strengthens the heart, improves circulation, and lowers blood pressure, reducing the risk of heart-related illnesses," she says.
Falls, another primary concern for older adults, often result in severe injuries or loss of independence.
Strength training enhances muscle and balance, preventing falls and improving movement control. Flexibility exercises further reduce injury risks by keeping joints supple and maintaining mobility.
Physical activity is essential for a healthy, independent lifestyle and for seniors, a combination of strength, aerobic, and flexibility exercises provides a daily dose of vitality.
"It sharpens the mind, strengthens the body, and enriches their quality of life."
Soh adds that ageing does not have to mean slowing down. Regular physical activity maintains joint flexibility, builds endurance, and extends longevity.
For example, Japanese communities in Okinawa naturally integrate movement into their daily routines, such as walking, gardening, or social activities, sustaining physical and social engagement.
"Their active lifestyle reminds us that movement is key to maintaining independence and staying connected to life."
THE MIND CONNECTION
Beyond its physical benefits, exercise greatly improves mental wellbeing. Physical activity releases endorphins, the body's natural mood enhancers, increasing happiness and energy. These benefits extend beyond appearances, says Soh.
Exercise fosters a sense of accomplishment and motivates people to embrace each day. Movement also increases blood flow to the brain, enhancing cognitive function, memory, and mood.
This combats loneliness, boredom, and cognitive decline, common among elderly Malaysians.
Sedentary lifestyles remain prevalent among Malaysia's older adults, posing significant health risks. Combined training provides an effective solution, making exercise practical and enjoyable.
The beauty of combined training is that it is accessible. It does not require expensive gym memberships or complex equipment, says Soh.
Simple activities, such as bodyweight squats, brisk walking, resistance band exercises, or stretching routines can be done at home or in community spaces.
Research shows that 150 minutes of weekly moderate-intensity aerobic activity, paired with two strength-training sessions and regular flexibility exercises, can significantly improve health and wellbeing.
Small, sustained steps over time create lasting changes, empowering seniors to take control of their health.
However, barriers such as cultural attitudes, physical limitations, or lack of awareness often prevent elderly Malaysians from embracing exercise. Providing education and support can help overcome these obstacles, says Soh.
Healthcare professionals, community leaders, and family members are critical in encouraging seniors to exercise daily. An inclusive and supportive environment can transform exercise into an enjoyable and sustainable practice.
"Malaysia is at a pivotal point in addressing the challenges of an ageing population. Combined training offers a holistic approach to improving older adults' physical, mental, and emotional wellbeing."
By adopting this lifestyle change, seniors can experience longer and more vibrant lives.
Soh says combined training is more than exercise – it's a commitment to ageing with strength, grace, and dignity.
Every step taken, every squat performed, and every stretch completed brings our elderly closer to a life of resilience and vitality.
"Let us inspire a movement toward healthier living, ensuring that the later stages of life are about truly living, not just surviving."
Malaysia's older adults deserve the best chance to thrive in their golden years, she says and combined training provides the tools to make it a reality.
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