Plyometric exercises for seniors: How jumping and hopping can improve balance, reaction time and bone strength

Acknowledging the fear of pain as a big hurdle for seniors, Dr Chiam added that “they can still do plyometrics within the pain-free range of motion” and “depending on their specific joint conditions, suitable exercises and movements can be curated for them”.

Tan is also cognizant of the challenges that older individuals face in his ongoing work with seniors in their 60s and 70s. “Physically, they may have osteoporosis, sarcopenia, knee/back/hip/elbow pain, frozen shoulders, and/or difficulty getting up off the floor,” he observed. “The big non-physical fear is the fear of falling.”

To stay injury-free, engage a trainer who is conversant and trained to manage older people, advised Dr Chiam. “Seniors should also listen to their bodies for aches and pains from the exercise and inform the trainer.”

The good news is, “plyometrics can be done by people with no prior exercise experience”, said Dr Chiam. “As long as they are medically screened appropriately for participation in exercise, they can participate in a plyometrics programme.” Even better news, seniors can see improvements in their body balance, reaction time, speed and even muscle strength from as early as one month with twice-weekly training sessions, he added.