Article Summary
The global population is ageing unprecedentedly, and Malaysia is no exception. The United Nations’ International Day of Older Persons, celebrated on October 1 annually, highlights the urgent need to address the challenges of an ageing society.

---

Article by: Prof. Dr. Soh Kim Geok, Sports Studies Department, Faculty of Educational Studies UPM

 

 

The global population is ageing unprecedentedly, and Malaysia is no exception. The United Nations’ International Day of Older Persons, celebrated on October 1 annually, highlights the urgent need to address the challenges of an ageing society.

 

Staying active is vital for maintaining health and independence as we age. For Malaysia’s older adults, adopting combined training, which blends strength, aerobic, and flexibility exercises, offers a proven recipe for a healthier, more fulfilling 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, gracefully forming a foundation for ageing.

 

Malaysia’s older adults face unique challenges. 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. 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.

 

Promoting combined training empowers Malaysia’s elderly to take charge of their health. As I emphasised in my inaugural speech, “Exercise as Medicine: Understanding the Science of Movement and Unlocking Longevity,” physical activity is essential for a healthy, independent lifestyle.

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 the quality of life.

 

Ageing does not have to mean slowing down. Regular physical activity maintains joint flexibility, builds endurance, and extends longevity.

 

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.

 

Beyond its physical benefits, exercise greatly improves mental well-being. Physical activity releases endorphins, the body’s natural mood enhancers, increasing happiness and energy.

 

These benefits extend beyond appearances. 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.

 

Simple activities, such as bodyweight squats, brisk walking, resistance band exercises, or stretching routines, can be done at home or in community spaces. Consistency is key.

 

Research shows that weekly 150 minutes of moderate-intensity aerobic activity, paired with two strength-training sessions and regular flexibility exercises, can significantly improve health and well-being. Small, sustained steps over time create lasting changes, empowering seniors to take control of their health.

 

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.

 

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 well-being.

 

By adopting this lifestyle change, seniors can experience longer and more vibrant lives. 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. Malaysia’s older adults deserve the best chance to thrive in their golden years, and combined training provides the tools to make it a reality.

 

Let us inspire a movement toward healthier living, ensuring that the later stages of life are about truly living, not just surviving.

Date of Input: 06/01/2025 | Updated: 06/01/2025 | hairul_nizam