UNCLES WITH A MISSION

Don't play-play with these uncles. Those bulging biceps are for real, so are the six-packs. These seniors defy age. They certainly do not fit the stereotype image of frail and decrepit old folks.

'Use it, or lose it'. That applies not just to our brains, but to our muscles as well. As we enter the retirement years, it is so very easy to let ourselves go downhill mentally and physically due to inactivity. We move into the slow lane, and before we know it, we have slipped into that 'old already' mindset. Once entrenched there, it becomes our comfort zone. We adopt a sedentary lifestyle and in later years wind up having to deal with a host of health issues.

(L to R: Bee Kia, Hin Kwok and Siu Chi)
Photo: Team Strong Silvers

One excellent example of seniors who refuse to let age take a toll on them is Team Strong Silvers (TSS). They are on a mission to encourage Singaporeans both young and not-so-young to opt for an active lifestyle for fitness and good health. I had the opportunity to spend one morning chatting with them and watching them doing calisthenics at Yio Chu Kang stadium. I came away very impressed with what I saw and learned.

Formed in 2013, TSS comprises three core members Ng Bee Kia, 71, Ngai Hin Kwok, 68 and Ng Siu Chi, 58, who was away at the time of the interview. If there was a Seniors edition of Men's Health magazine, TSS would be a shoo-in for the cover. These images below bear testimony that their hard work has paid off. Their well-toned sculpted bodies are the envy of men decades younger than them, and I bet also secretly admired by the ladies.

Their daily exercise regime consists of at least an hour of calisthenics, and often some weightlifting as well. Bee Kia is a former weightlifter who once represented Singapore in the SEA Games. He still has the muscles to show for it. Hin Kwok is retired. Siu Chi is the only member still working. All three are committed to clean and healthy living. Absolutely no supplements, but plenty of workouts indoors and outdoors.

Photo: Team Strong Silvers

To Ng Bee Kia, doing housework is also exercising. As his wife is still working, Bee Kia does the mopping and cleaning at home. He has no complaints as he sees it as another way to work the muscles. Either we move our muscles, or watch them turn into flab.

So ladies, take note. Make your household chores a part of your daily exercise routine. You have a domestic helper to take care of that? Well, take up gardening then. Or be a hands-on grandparent. Running after the little children, or taking them out for a stroll is exercise. Anything so long as it keeps your limbs moving. Avoid a sedentary lifestyle at all cost, and you will reap the benefits in your old age.

Ng and Ngai were also featured in Straits Times Fit For Life supplement in December 2016. According to the article, Ngai, a doting grandfather of three, brisk-walks 11km every weekend around MacRitchie Reservoir, participates in 10km runs, and occasionally cycles long-distance, covering anywhere between 10km and 100km each time. If that isn't impressive enough, his home exercise regime includes doing 80 to 200 push-ups and squats. WOW!

Says TSS member, Robert Ho, who helps to promote TSS on social media, the biggest challenge TSS face is to change how older people think about health and fitness as they age. Taking supplements is not the answer. Neither is diet alone, although it is good to eat less and go for simple food as close to natural as possible. Equally important is to remain actve throughout the retirement years. Who better to carry this message to all uncles and aunties in Singapore than Ng and Ngai?

If you would like to know more about Team Strong Silvers, check out their Facebook page at https://www.facebook.com/TeamStrongSilvers/. Plenty of info, photos and videos, hopefully enough to motivate some of us to adopt a more active and healthy lifetsyle as we enter a new year.

ARE SENIORS TRULY THE HAPPIEST DEMOGRAPHIC AS SURVEYS SEEM TO SHOW?

The new 'old' do not fit the negative stereotype image of seniors who are frail, senile and decrepit. Definitely time for new labels for the new 'old'.

(Thanks, Missy Joe, for pointing Seniorsaloud to this article from canada.com in response to our earlier blog post "Time for New Labels for the 'New' Old" of 23 March)

Seniors are the happiest demographic in Canada, according to a survey released Monday, with people 66 and older outshining all other age groups in terms of overall contentedness, optimism about aging, the sense that “age is just a number,” and the belief that you should never stop living life to the fullest.

Despite this positive outlook, however, the study finds seniors continue to battle unflattering stereotypes about loss of independence, reduced mobility, diminished mental capacity and inability to keep physically active. In fact, nine in 10 Canadians associate aging with something bad.

Click here to read more...

Like Canadians, seniors in the United States are generally happy with their lives as the survey below shows. Read the full article in US Today.

What about here in Singapore? Are seniors here happy? If this government report is anything to go by, the answer is Yes! The government continues to promote programs that ensure future generations of older Singaporeans enjoy an active, healthy and productive lifestyle as they age. That makes for happy seniors anywhere in the world.

PREVENTION IS CHEAPER AND LESS PAINFUL THAN CURE

Senior citizens getting ready for an early morning exercise session at Lake Gardens, Kuala Lumpur

Remember those proverbs that our primary school English teacher used to drum into us? "Prevention is better than cure", "A stitch in time saves nine", and "Penny wise, Pound foolish"? Yet how many of us pay heed to these cautionary words of wisdom, especially when it comes to our health?

When we are in our 30s and 40s and enjoying an active lifestyle, we barely give a thought to our health. In our 50s, when the first aches and pain start to surface, we choose to shrug them off as part and parcel of the ageing process. The price to pay for neglecting our health can amount to hundreds of thousands of dollars in medical and healthcare expenses later on. I am referring to surgeries, hospitalization, and expensive lifelong prescription drugs.

Certain diseases are associated with the elderly - Alzheimer's, arthritis, osteoporosis, stroke, dementia, diabetes, and coronary heart disease. But it is a myth, a fallacy to assume that we will be afflicted with these diseases when we age. The physical body will slow down, BUT poor health is not an inevitable consequence of aging. It depends on the foundation we have laid in building good health and in the genes we inherit.


Straits Times 11 Oct 2011

Raising awareness is integral to prevention. In Singapore, the Ministry of Health has launched a series of initiatives to encourage people to be responsible for their health. In conjunction with World Mental Health Day (today), the Health Promotion Board is launching the 12-week programme called "Mental First Aid Kit" aimed at reducing the risk of dementia in those aged 50 and above. The programme will run for three years. An estimated 20,000 Singaporeans aged 60 and above have dementia, and the figure is expected to rise to 53,000 by 2020.

Playing Rummy-O at the launch.
Pic: ST

The programme has two parts. The first focuses on educating the elderly about mental well-being and stimulating their minds using role-play and games. The second focuses on cognitive skills. Activities will include learning simple memory improvement techniques, working out sums and sorting objects.

Last week, MOH also launched a health screening programme targeted at the needy elderly. The aim is to detect chronic key ailments, and also test for cervical, breast and colorectal cancer. Screenings for cervical and breast cancer cost $10 and $30 respectively, while the test for colorectal cancer is free. Testing for chronic ailments will cost only $2.

Early screening.
Source: Straits Times

Not only is early screening made more affordable, the programme goes one step further. Results will be automatically sent to a GP nominated by the participant. The GP will then call patients in for a consultation if necessary. This will ensure that everyone with abnormal screening results will have a follow-up with a GP.

Dr Philip Koh, deputy medical director of Healthway Medical Group and a GP participating in the network, said: 'In the initial stages, there are often no signs or symptoms for many chronic illnesses such as high blood pressure. By linking GPs to the community, we can help increase prevention at a primary level and catch these 'silent problems' quickly.'

Also in the works is a software. the Physical Activity Advice Tool. Based on patients' answers to questions, doctors can recommend exercises suitable activities for their patients according to factors such as their age and any pre-existing illnesses.

Check out Health Promotion Board's website for more information on preventive measures to ensure that everyone can enjoy lifelong good health. If you are interested, read the National Physical Activity Guidelines launched in August 2011.

Ultimately, our health lies in our hands. Being aware is not enough. We have to follow up by taking action.

WHEN THE SCALES RING A WARNING BELL.....

This could easily be me struggling to zip up my jeans.

The other day I dug up my favourite pair of jeans from the cupboard. It has been months since I last wore them. To my horror, I had to struggle to zip up. What used to be a snug fit was now a tight fit. I knew I was in trouble when the bathroom scales read 56.4 kg.

My ideal weight is 52 kg. Anything beyond that means I haven't been physically active enough. If your daily routine is anything like mine, we sit too much. We may not realize it, but many of our daily activities involve sitting down, often for hours on end: working at the pc, reading, watching TV, listening to music, attending meetings /seminars, marking assignments, chatting with friends over tea, taking meals, driving, waiting... Before we know it, we are several kilos heavier than we would like to be.

Thanks to years of going to the gym, road running and qigong exercises back in the 1980s and 90s, I've managed to keep obesity at bay. But since a major operation two years ago, I've slacked off on my exercises. The kilos have started to pile up, and I can see unwanted flab here and there.

As of 3.18pm today, I've walked 6057 steps. Still half the day left to get the numbers up to 10,000.

Nothing like brisk walking at our age to shed off those extra kilos, and give the heart a good workout at the same time. I've bought a pedometer to keep track of the number of steps I take a day. The good doctor says we should aim for 10,000 steps. Some days I fall short. But I tell myself a few thousand steps is better than a few hundred.

 Source: The Sunday Star 26 Sept 2010. Click on image to enlarge.

The Sunday Star carried an excellent article "A Physical Reminder" about what we can do to keep our weight down. Exercising is one way to beat chronic diseases like diabetes, heart diseases and cancers that plague older people. The others are adopting healthy eating habits and an active lifestyle.

It's a constant struggle to maintain good health. But we owe it to ourselves and our families to take responsibility for our health. I am sure none of us want to spend our retirement years struggling with pain and hefty medical bills.

A PAGEANT WITH A DIFFERENCE

Minister in the PM's Office, Mr Lim Boon Heng, presenting trophies to the winners Ms Lilian Lim, 62, and Mr Andrew Yap, 59. (Image: Straits Times)

The inaugural Mr and Ms Singapore Senior 2010 was a pageant with a difference. It was open only to those aged 50 and above. Contestants were judged not so much on their looks but more on how they presented themselves on stage, how active their lifestyles are, and how much they have achieved in their community.

The event attracted 170 participants and a boisterous audience of 1200 supporters who cheered their favourite contestants with loud whistles, cymbals and even pots from their kitchen!

Eventual winners Ms Lilian Lim and Mr Andrew Yap are role models of seniors who have adopted very active lifestyles in their retirement. Ms Lim, a former VP at HSBC, enjoys tennis and in-line skating while Mr Yap a former MD of an MNC is very much into sports. He cycles 20km almost daily.

Organisers the People's Association Active Ageing Council and Resorts World Sentosa must be pleased to have found their first Ambassadors of Active Ageing in Ms Lim and Mr Yap.