Growing older doesn’t mean slowing down. Your 50s and beyond can be some of the most fulfilling years — filled with new experiences, active pursuits and meaningful connections. Staying physically and mentally engaged not only enriches your daily life but also supports overall well-being, helping you stay independent, energetic and ready for whatever comes next.

 

 

Move more, live more

 

Regular exercise is one of the best ways to maintain strength, balance and energy levels as you age. According to Ms Marivic Del Mundo, United Lifestyle’s Product Executive, seniors can ease into an active lifestyle by incorporating movement into daily routines — like walking to the supermarket or taking a 10-minute stroll after meals.

 

 

For Ms Leong Mei Yin, a 50-something educator, daily walks are a must. She clocks an average of 8,000 steps daily with at least 30 minutes of walking and an extended 5km walk every other Sunday. “It’s important to keep fit at my age as I wish to age gracefully,” she shares. “Exercise improves my blood circulation, makes me feel happy and gives me a sense of achievement. I find I tend to fall sick less often, too.” 

 

Ms Neo Aik Seo on one of her cycling rides. Picture courtesy of Ms Neo Aik Seo.

 

Similarly, Ms Neo Aik Seo, a retired educator at 57, keeps fit through walking and cycling. She completes 10,000 steps before her first meal at 10am and enjoys exploring eateries in the East where she lives, on foot. Staying active allows her to travel freely and host friends without feeling exhausted. When she has visitors from overseas, she takes them on foot tours, from Raffles Hotel to Marina Bay Sands to Gardens by the Bay, covering at least 20,000 steps in a day.

 

 

When you're ready to take your fitness routine up a notch, incorporating resistance and strength training can help build muscle and improve bone density. Hydraulic or magnetic resistance exercise machines, resistance bands or body-weight exercises are excellent low-impact options. “Resistance training helps maintain posture, strengthen muscles and prevent falls, allowing seniors to continue travelling, playing with grandkids and staying independent,” explains Ms Del Mundo.

 

Before starting any new fitness routine, check with your doctor. You can also join an active ageing centre or engage a certified trainer experienced in working with older adults. 

 

Stay engaged, stay happy

 

Physical activity isn’t just good for the body — it’s also a natural mood booster that reduces stress, anxiety and the risk of dementia.  Staying active as a group can further strengthen these benefits. “Group classes or activities help seniors stay motivated and committed, as they can support each other on their fitness journeys,” says Ms Del Mundo.

 

Ms Leong enjoys weekly night walks with her daughter and participates in filmmaker Jack Neo’s PaPaZao walking group, exploring areas like Sentosa and Pasir Panjang. “Exercise has helped me to widen my social circle,” she says. 

 

Staying connected with the community makes a difference, too. Both Ms Leong and Ms Neo are passionate about giving back through volunteer work. 

 

 

Ms Neo conducts workshops on team bonding and educational topics, visits elderly residents twice a week through the Agency for Integrated Care’s Silver Generation Office Ambassador programme, and teaches art classes at active ageing centres.

 

Ms Leong volunteers as a CAREBuddy with CaringSG, a support service for caregivers of neurodiverse and special needs dependents. For her, volunteering offers the same sense of engagement and mental stimulation as work once did. “I want to be in touch with the world and be part of something meaningful,” she says.

 

Never too late to learn

 

Research shows that learning strengthens cognitive function and provides a sense of purpose and achievement. Ms Del Mundo highlights the benefits of learning a new sport or dance routine: “Any sort of new physical achievement breaks the mental barrier of ‘I have nothing left to achieve’ or ‘I can’t do certain things anymore’. New and fulfilling experiences will make your senior years truly golden.”

 

A strong advocate of lifelong learning, Ms Neo observes that getting older is a great opportunity to reflect on past experiences while gaining new knowledge. “When we’re working, we don’t have time to ponder about or connect our experiences,” she says. “In contrast, these days when I share at leadership workshops with a younger audience, for example, I’m able to go deeper and really think about the things I’ve read and the experiences I’ve had.” 

 

 

Passionate about drawing, Ms Neo has taken illustration courses at the Nanyang Academy of Fine Arts. From her first few “raw and unprofessional” pieces, she has become more confident and is working on publishing her first children’s book. “There’s no report card in life anymore — so why not give yourself a chance to try something new?” she says. 

 

Ms. Leong, too, believes passion keeps life exciting. She has completed culinary and pastry courses at SHATEC and enjoys CSC’s cooking demonstrations. “As long as we have a growth mindset and are open to trying new things, we will find that age is just a number, and there’s always something new and exciting to pursue.”

 

 

Remember, with the right mindset and habits, your 50s and beyond can be your most enriching and rewarding years yet.

 

 

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Join the movement at Majulah Active Day 

 

Celebrate active ageing at Majulah Active Day on Saturday, 15 March 2025, from 10am to 3pm at CSC @ Tessensohn. This event is dedicated to empowering Singapore’s young seniors by promoting wellness, lifelong learning and staying socially engaged.

 

Look forward to workshops, talks, health screenings and a mass workout, plus a bazaar featuring senior-friendly food and lifestyle products. Fitness and wellness consultancy United Lifestyle will also showcase cutting-edge exercise equipment, including an AI-powered body analyser that provides personalised health insights. Adding to the excitement, Guest-of-Honour Mr Ong Ye Kung, Minister for Health, will be joining participants in the mass workout.

 

The first registered attendees aged 50 and above will receive a free goodie bag, available on a first-come, first-served basis. Mark your calendars and take the first step towards a healthier, more fulfilling senior lifestyle!

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