{"id":622827,"date":"2026-08-06T02:14:10","date_gmt":"2026-08-06T02:14:10","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/622827\/"},"modified":"2026-08-06T02:14:10","modified_gmt":"2026-08-06T02:14:10","slug":"never-too-late-for-stronger-muscles-and-safer-steps","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/622827\/","title":{"rendered":"Never too late for stronger muscles and safer steps"},"content":{"rendered":"

PETALING JAYA: Former tea\u00adcher Zaweyah Abu Bakar had a fall several years ago while gardening.<\/p>\n

\u201cIt eventually led to my decision to join exercise classes to improve my leg strength, balance and stability,\u201d she said.<\/p>\n

The proper exercises and regular training ended up making a huge difference.<\/p>\n

\u201cI now feel much more confident walking, tending to my garden and carrying out my daily activities without constantly fea\u00adring another fall,\u201d said Zaweyah, 69.<\/p>\n

Prior to that, she said there was a time when her knees became too weak and she was constantly worried about falling.<\/p>\n

She advised fellow older adults not to be hesitant or lazy to start exercising.<\/p>\n

\u201cRegular exercise helps us stay strong, healthy and independent so that we can continue doing the things we love without having to rely on others,\u201d she said.<\/p>\n

Former financial assistant Nik Aiza Nik Zakaria, 64, said exercise has helped her feel healthier and more energetic.<\/p>\n

\u201cIt is never too late. Seniors should start with light exercises such as brisk walking and chair exercises to build stamina and confidence,\u201d she said.<\/p>\n

ASLO READ<\/strong>:\u00a0When \u2018be careful\u2019 is not enough<\/a><\/p>\n

Retired agricultural officer Azizi Hashim, 63, said regular walking has helped him feel stronger and improved his \u00adbalance.<\/p>\n

He said seniors should begin with activities that match their ability and gradually increase their intensity.<\/p>\n

\u201cEven as we get older, our \u00adbodies can still become stronger and healthier if we put in the effort consistently.\u201d<\/p>\n

Experts say seniors can improve their strength, balance and physical ability through regular exercise, proper nutrition and lear\u00adning how to prevent falls.<\/p>\n

Ivan Lee, co-founder of a fitness training company, said the biggest change he sees among older adults who begin strength trai\u00adning is not just physical improvement but the return of confidence.<\/p>\n

\u201cWhen some seniors first come to us, they are afraid of climbing stairs, walking without support or even getting up from a chair. After training consistently, these everyday movements gradually become easier.<\/p>\n

\u201cThey start walking more steadily, carrying groceries, travelling and playing with their grandchildren with less anxiety,\u201d he said.<\/p>\n

Lee said strength training is not about making seniors lift heavy weights, but about helping them maintain independence through practical movements.<\/p>\n

He recommended exercises such as chair sit-to-stands, supported squats, step-ups, resistance band exercises, calf raises and light carrying exercises.<\/p>\n

ASLO READ<\/strong>:\u00a0Easing big fears of small falls with home modifications<\/a><\/p>\n

Woo Mun Chin, director of Advance Physio Solutions, said regular strength training could help seniors perform daily activities more easily.<\/p>\n

A balanced exercise programme, he added, should include strength training, balance exercises, flexibility work and walking.<\/p>\n

\u201cFunctional exercises such as sit-to-stand practice and stair climbing are especially valuable because they improve movements needed for everyday life,\u201d he said.<\/p>\n

Woo also said older adults could still improve their muscle strength, balance and overall physical function regardless of age, provided the exercises are tailored to their needs.<\/p>\n

Personal trainer Lim Yieng Yin said seniors could still gain muscle through consistent strength training with improvements often seen in muscle mass, mobility, balance and stability.<\/p>\n

She said strength training, resistance exercises and balance training should become part of a senior\u2019s regular routine.<\/p>\n

\u201cWalking is good, but it may not be enough to maintain muscle strength. Seniors need a combination of strength, resistance, balance and mobility exercises,\u201d she explained.<\/p>\n

Chiropractor Cheong Pik Kaye said one of the biggest misconceptions among seniors is that strength training is no longer suitable as they age.<\/p>\n

\u201cStrength training does not always mean heavy lifting. It involves proper loading of the joints according to an individual\u2019s needs,\u201d she said.<\/p>\n

\u201cWhen done correctly, we see older adults thrive in their day-to-day activities and perform better in the sports they enjoy,\u201d she said.<\/p>\n

Cheong said older adults could still build strength and improve balance, with exercises such as chair squats, wall push-ups and heel raises serving as good starting points.<\/p>\n

\u201cBefore starting any programme, seniors should understand their body condition, including issues such as osteoporosis, so exercises can be planned safely,\u201d she said.<\/p>\n","protected":false},"excerpt":{"rendered":"PETALING JAYA: Former tea\u00adcher Zaweyah Abu Bakar had a fall several years ago while gardening. \u201cIt eventually led…\n","protected":false},"author":2,"featured_media":622828,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[70483,27484,18,25133,525,135,19,56579,17,36452,2835,263080,263082,263081,3401],"class_list":["post-622827","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-balance-exercises","tag-confidence","tag-eire","tag-fall-prevention","tag-fitness","tag-health","tag-ie","tag-independence","tag-ireland","tag-mobility","tag-older-adults","tag-physical-ability","tag-posture-control","tag-resistance-exercises","tag-strength-training"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/117046153463869757","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/622827","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=622827"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/622827\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/622828"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=622827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=622827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=622827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}