Key messages:
- Ageing is a universal process characterised by a gradual decline in physical and cognitive function. However, researchers have identified 12 distinct ageing traits or “hallmarks,” and personalised exercise recommendations may potentially target these hallmarks to slow down, stop, or even reverse the ageing process.
- Physical activity and exercise play a crucial role in promoting healthy ageing and preventing frailty. Insufficient physical activity and sedentary lifestyles are significant public health problems, and engaging in appropriate exercise can lead to extended health span and reduced mortality risks.
- Despite the numerous benefits of exercise, it is not widely integrated into geriatric medicine practices. Healthcare professionals often lack the proper training to incorporate exercise into patient care, and there is a need for more evidence to support the optimal dose of muscle-strengthening activities for older adults. The authors advocate for exercise to be included as a standard component of care for all older patients, regardless of their frailty level, in various healthcare settings.
Ageing in Singapore
Ageing is a universal process that affects everyone, including our beloved seniors in Singapore. As we grow older, maintaining physical and cognitive abilities becomes a priority. Recent geroscience research has identified 12 ‘hallmarks’ of ageing, but there is exciting evidence that regular exercise can slow down its effects significantly. In this blog post, tailored for Singapore’s seniors, we’ll explore the crucial role of exercise in promoting healthy ageing and preventing frailty. Let’s delve into personalised exercise recommendations and uncover how simple but effective physical activity can revolutionise the quality of life for our ageing population in Singapore.
The hallmarks of ageing and personalised exercise recommendations
For Singapore’s seniors, understanding the ageing process is vital, and exercise can positively impact their lives. Geroscience research reveals interconnected hallmarks of ageing like genomic instability, telomere shortening, and chronic inflammation. While we can’t reverse these hallmarks, we can explore personalised exercise recommendations to slow down their effects on ageing.
The importance of exercise for healthy ageing and frailty prevention
In Singapore, healthy ageing is a priority, and exercise plays a crucial role. Sedentary lifestyles and insufficient physical activity are public health concerns for older adults, as identified by the World Health Organization (WHO). Engaging in moderate-intensity physical activity, such as walking, can reduce the risks of morbidity and mortality for seniors. To promote extended healthspan and lifespan, Singapore’s older adults should aim for a minimum step count of 4000 to 12,000 steps per day.
Frailty is a common condition seen by Physiotherapists in Singapore, affecting seniors’ functional capacity. Anabolic exercises like resistance training are essential for frail individuals or those with conditions like sarcopenia and osteoporosis, as they can counteract rapid muscle loss during hospitalisation or periods of bedrest, preventing falls, disability, and mortality.
Insufficient evidence for the optimal dose of muscle-strengthening activities
In Singapore, there is limited data on the optimal dose and intensity of resistance training for older adults. As Physiotherapists, understanding the recommended intensity, volume, frequency, and rest periods for resistance training could significantly improve the functional capacity and overall health of seniors.
The call to action
While exercise holds numerous benefits, it remains underutilised in geriatric medicine practices in Singapore. Many healthcare professionals may lack training to incorporate exercise effectively into patient care. Debunking the unfounded fear of exercise-related injuries in older adults is essential, as sedentary lifestyles pose a more significant risk.
Resistance training, with its preventive benefits against chronic diseases of ageing, is often overlooked in Singapore. As Physiotherapists, prescribing resistance training should become a standard care approach, similar to medications, based on robust evidence. Customised physical exercise promotion must become central to geriatric medicine in Singapore, irrespective of frailty levels or healthcare settings.
Conclusion
In Singapore, the transformative benefits of exercise for healthy ageing are undeniable. By encouraging our beloved seniors to embrace personalised physical activity, we can enhance their quality of life and prevent frailty. As Physiotherapists, we play a vital role in promoting exercise as a central component of geriatric medicine in Singapore. Let’s join hands to empower our seniors, ensuring they age gracefully with the joy and vitality that comes from staying active and healthy.
Contact us today to speak to our Physiotherapist. It’s never too late to start exercising!
Ref: Urgent need for integrating physical exercise into geriatric medicine: a call to action. Izquierdo M, Fiatarone Singh M. Br J Sports Med 2023;57:953–954.
