Sports and Exercises
Participate in a wide range of sports and exercises to stay active.
Get Active with These Exercises
Caregivers are advised to review these exercises for suitability prior to carrying them out with seniors.
Kindly note that all listings indicate minimum mobility status (eg an activity suitable for someone who is bedbound will also be suitable for a wheelchair user).
Seeking activity ideas? Check out the activity toolkits produced by AIC! Or check out our compilation of resources (including activity booklets) to support persons living with dementia and their caregivers.
Activities and Workshops
Join a wide range of activities for seniors by Sport Singapore’s Active Health. This includes workshops, walks, movement screening and the “Combat Age-Related Loss of Muscle (CALM)” programme.
For: Public (Seniors)
Minimum Mobility Status: Seniors who are able to walk with walking aid/assistance
Language: English
Find out more here.
Active Health programmes are 100% redeemable with ActiveSG Credits.
Photo credit: Sport Singapore
Join “Age Strong”, a holistic digital health programme on the Healthy 365 app, to power up your health, one simple task a day. Look forward to customised workouts and rewarding quizzes and be rewarded when you complete daily tasks and hit milestones.
For: Public (seniors only)
Minimum Mobility Status: Seniors who are able to walk with walking aid/ assistance
Language: English
Find out more here and download the Healthy 365 app to kick-start your healthy journey.
Photo credit: Health Promotion Board
Set and track your personal goals for steps, Moderate to Vigorous Physical Activity (MVPA) and sleep to achieve overall well-being with the Healthy 365 app. Take part in the challenges and earn rewards too! Let “Healthy 365” celebrate all your wins on your journey to achieving overall health, no matter how big or small.
For: Public
Minimum Mobility Status: Seniors who are able to walk with walking aid/ assistance
Language: English/ Chinese/ Malay/T amil
Find out more here and download the Healthy 365 app to kick-start your healthy journey.
Photo credit: Health Promotion Board
Join the Health Promotion Board’s “HAPPY” programme to learn simple exercises to improve your strength and balance, and dual-tasking activities to keep your mind active.
For: Public (seniors only)
Minimum Mobility Status: Seniors who are able to walk with walking aid/ assistance
Language: English/ Chinese/ Malay/ Tamil
Head to an Active Ageing Centre near you to learn more about how to sign up.
Photo credit: Health Promotion Board
Join the Health Promotion Board’s “Move It Feel Strong” exercise sessions in the neighbourhood and feel more energetic with kakis. Learn strength, balance and flexibility exercises to grow stronger, reduce risk of falling, joint pain and stiffness.
For: Public (seniors)
Minimum Mobility Status: Seniors who are able to walk with walking aid/ assistance (Active Ageing Centre managers attending to seniors with limited mobility may approach HPB for seated exercise options)
Language: English/ Chinese/ Malay/ Tamil
Find out more here and download the Healthy 365 app to sign up. For enquiries regarding seated exercise options, email hpb_mailbox@hpb.gov.sg
Photo credit: Health Promotion Board
Grow stronger and feel “Steady Lah”! Learn exercises to strengthen your muscles and tips for a nutritious diet with the Health Promotion Board’s “Steady Lah” programme.
For: Public (seniors only)
Minimum Mobility Status: Seniors who are able to walk with walking aid/ assistance
Language: English/ Chinese/ Malay/ Tamil
Head to an Active Ageing Centre near you to learn more about how to sign up.
Photo credit: Health Promotion Board
S3’s Wellness Programmes offer fun activities that promote recovery and well-being for persons recovering from stroke. Together with caregivers, participants can enhance their physical health, promote emotional resilience, and sharpen cognitive function while connecting with others in a vibrant and encouraging space.
Programmes offered include physical fitness, creative arts, cognitive development, mental wellbeing, workshops, events & outings.
Note: Participants should be accompanied by caregivers, where required. Virtual programmes are open to stroke survivors, seniors and wheelchair users.
For: Public and Community Care Organisations
Minimum Mobility Status: Seniors who are wheelchair users (ie not able to walk/ minimal walking)
Language: English/ Chinese
Find out more here.
Photo credit: Stroke Support Station
Toolkits and Resources
This resource by the Singapore General Hospital features easy to follow home exercises to aid in bone health. Each exercise is clearly described with step-by-step instructions and illustrations.
For: Public and Community Care Organisations
Minimum Mobility Status: Seniors who are able to walk with walking aids/ assistance
Language: English/ Chinese/ Malay/ Tamil
Find out more here.
Photo credit: Singapore General Hospital
Videos and Podcasts
Sedentary lifestyles pose significant health risks due to prolonged inactivity, potentially leading to frailty and mobility issues which can affect daily activities. Employing proper exercise techniques to strengthen our muscles and reverse muscle loss is crucial. Combat frailty with these eight simple yet effective exercises developed by Physiotherapists from St Luke’s Hospital.
For: Public and Community Care Organisations
Minimum Mobility Status: Seniors who are able to walk with walking aids/ assistance
Language: English
Find out more here.
Photo credit: St Luke’s Hospital
For those experiencing stiff joints, doing some mobility exercises may help to improve the range of motion and correct muscular imbalances. Join the energetic instructors in this 30-minute exercise video by Sport Singapore.
For: Public (seniors only) and Community Care Organisations
Minimum Mobility Status: Seniors who are wheelchair users (ie not able to walk/ minimal walking)
Language: English/ Chinese/ Malay/ Tamil
Find out more below:
Photo credit: Sport Singapore
Watch these recorded exercises by Dementia Singapore to keep active with your loved ones.
For: Public and Community Care Organisations
Minimum Mobility Status: Seniors who are wheelchair users (ie not able to walk/ minimal walking)
Language: English
Find out more here.
Photo credit: Dementia Singapore
This is a video series from VintageRadio.sg to help beat Sarcopenia, a condition characterised by loss of muscle mass, strength and function as individuals age. The videos include a warm-up episode, followed by 5 episodes focusing on exercises for different parts of the body.
For: Public and Community Care Organisations
Minimum Mobility Status: Selected videos are suitable for seniors who are wheelchair users (ie not able to walk/ minimal walking)
Language: English
Find out more here.
Photo credit: VintageRadioSG
Learn basic Tai Chi moves through this collection of 12 videos by the National Arthritis Foundation featuring basic Tai Chi moves to help ease joint pains, stiffness, and improve overall wellbeing.
For: Public and Community Care Organisations
Minimum Mobility Status: Seniors who are able to walk with walking aids/ assistance
Language: English
Find out more here.
Photo credit: National Arthritis Foundation
Follow the Active Health exercises in this playlist of 15 videos by Sport Singapore. Chair options are also available.
For: Public (seniors only) and Community Care Organisations
Minimum Mobility Status: Seniors who are able to walk with walking aids/ assistance
Language: English/ Chinese
Find out more here.
Photo credit: Sport Singapore
Enjoy a compilation of 34 exercise videos with chair-based exercises by Sport Singapore.
Target Audience: Public (seniors only) and Community Care Organisations
Minimum Mobility Status: Seniors who are wheelchair users (ie not able to walk/ minimal walking)
Language: English/ Chinese/ Malay
Find out more here.
Photo credit: Sport Singapore