\n<\/p>\n
To add variation and increase intensity, the hopping can be performed on one leg, or while holding light weights. It can even just be stomping your feet hard on the ground before standing up. \u201cIt doesn’t have to be a jump; any quick, explosive movement counts,\u201d said Tan.<\/p>\n
The exercises need to be carefully designed and executed for seniors, and there should be a gradual step-up in intensity, said Dr Chiam. \u201cPlyometrics for seniors\u00a0will\u00a0be similar to those for the younger population but done with less speed, impact and with reduction in joint range of motion, especially at the start of the programme.\u201d<\/p>\n
Acknowledging the fear of pain as a big hurdle for seniors, Dr Chiam added that \u201cthey can still do plyometrics within the pain-free range of motion\u201d and \u201cdepending on their specific joint conditions, suitable exercises and movements can be curated for them\u201d.<\/p>\n
Tan is also cognizant of the challenges that older individuals face in his ongoing work with seniors in their 60s and 70s. \u201cPhysically, they may have osteoporosis, sarcopenia, knee\/back\/hip\/elbow pain, frozen shoulders, and\/or difficulty getting up off the floor,\u201d he observed. \u201cThe big non-physical fear is the fear of falling.\u201d<\/p>\n
To stay injury-free, engage a trainer who is conversant and trained to manage older people, advised Dr Chiam.\u00a0\u201cSeniors should also listen to their bodies for aches and pains from the exercise and inform the trainer.\u201d<\/p>\n
The good news is, \u201cplyometrics can be done by people with no prior exercise experience\u201d, said Dr Chiam.\u00a0\u201cAs long as they are medically screened appropriately for participation in exercise, they can participate in a plyometrics programme.\u201d 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.<\/p>\n<\/div>\n
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To add variation and increase intensity, the hopping can be performed on one leg, or while holding light weights. It can even just be stomping…<\/p>\n","protected":false},"author":1,"featured_media":88231,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/dam.mediacorp.sg\/image\/upload\/s--jbVjacSR--\/c_crop,h_1125,w_2000,x_0,y_139\/c_fill,g_auto,h_676,w_1200\/f_auto,q_auto\/v1\/mediacorp\/cna\/image\/2026\/09\/21\/plyometric-exercises-seniors-jumping-hopping-balance-falls_3_0.jpg?itok=bNd5J-Te","fifu_image_alt":"","footnotes":""},"categories":[2],"tags":[598,3223,15910,23337,6821,3852,30693,6781,5547,5307,654],"class_list":["post-88230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-buzz-news-sg-global","tag-balance","tag-bone","tag-exercises","tag-hopping","tag-improve","tag-jumping","tag-plyometric","tag-reaction","tag-seniors","tag-strength","tag-time","wpcat-2-id"],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/posts\/88230","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=88230"}],"version-history":[{"count":0,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/posts\/88230\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=\/wp\/v2\/media\/88231"}],"wp:attachment":[{"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=88230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=88230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sgbuzz.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=88230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}