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Exercise does not have an age limit. The elderly can enjoy a better quality of life from regular activity, but they need the green light from the doctor first
 You are never too old to set another goal or dream a new dream, the late British novelist C. S. Lewis once wrote.
Likewise, a person is never too old to start exercising. But many older adults, particularly those aged 70 and above, may believe they are too old or frail to be physically active or they may consider exercise or sports to be too strenuous for themselves.
However, doctors Mind Your Body spoke to said the opposite is true – exercise is beneficial for seniors if they are physically fit.
Dr Reshma A. Merchant, a geriatrician and the head of general medicine at National University Hospital, said age itself is not a barrier to exercise or sport. Exercise is generally okay if the person is fit and does not tire easily.
Numerous health benefits
Dr Roger Tian, an associate consultant sports physician at the Singapore Sports Medicine Centre and Changi Sports Medicine Centre, said people aged 70 and above can derive many health benefits from regular exercise.
These benefits include improved heart health and a reduced risk of developing or worsening lifestyle-related diseases like hypertension and diabetes.
The person's overall quality of life also improves.
However, one caveat remains: The elderly must be medically cleared by their doctors to participate in sports, especially if they have underlying medical conditions or have been sedentary, said Dr Cormac O’Muircheartaigh, the medical director and sports physician at the Singapore Sports Institute, Singapore Sports Council.
A major short-term risk of exercise for the elderly is cardiovascular injury during the activity, especially if they are not accustomed to it, he said, adding, however, it does not undo the positive long-term cardiovascular benefits of exercise.
 Dr Tian cautioned against over-exerting. This is because the more intense an activity, the greater the stress and risk to the cardiovascular system.
Another risk, said Dr O’Muircheartaigh, is musculoskeletal injury. This could happen because a previous injury such as an ankle sprain, may not have healed properly.
He explained that compared to someone younger, an elderly person is more likely to suffer from injuries related to falls, like a hip fracture.
What is considered safe exercise
Dr Tian said that for those active throughout their adult life, activities carried out at moderate intensity as they get older are generally safe.
A safe level of intensity is when seniors feel physically exerted but can still have a simple conversation. They should not be out of breath.
Still, those just starting on an exercise regimen after years of inactivity should begin with light intensity workouts, said Dr Tian.
They should allow themselves three to six months to progress to moderate intensity workouts. This lets the body adapt to the increased tempo, he explained.
Such a gradual increase in intensity is important. Drastic changes in intensity can strain the body and lead to injuries, including cardiovascular ones, said Dr O’Muircheartaigh.
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