Outdoor Exercises for Active Seniors At Your Neighbourhood Fitness Corner feat. Cenna Chen

Fitness Trainer Cenna Chen shares fun and useful tips on outdoor workouts for seniors

PHOTO: CHERYL TAY


Did you know? Getting a good workout does not always mean hitting the gym. There are many convenient playgrounds and fitness corners right at your doorstep that could be used for your next workout!


In part two of our series with fitness trainer Cenna Chen, we explore the neighbourhood fitness corner at Eunos Crescent.


Here Cenna shares with us 10 simple but very fun exercises that can be done by seniors using the environment of the Eunos Crescent neighbourhood fitness corner, with the help of Andy Sim, Vice-chairman of Geylang Serai CSC to demonstrate these exercises.

1. Hanging Abs Runners


Elbows locked and lift your feet off the ground, make sure your body is in a straight line and slowly pull your knees up towards your chest

PHOTO: CHERYL TAY


2. Supported Rows


Starting position is with sitting with your butt on the floor. Grabbing onto the poles with your weight leaning backwards, squeeze your shoulder blades and pull yourself up.


3. V Tucks


Leaning back with your weight rested on your arms, slowly pull your knees in towards your chest.

PHOTO: CHERYL TAY


4. Glute Kick Back Pulses


Leaning forward with both hands, holding onto the pole for support. Next make sure your back is straight, and kick back while squeezing your glutes at the top

PHOTO: CHERYL TAY


5. Elevated Push-ups


Make sure your shoulders and wrist are aligned and your buttocks are down. Slowly lower your chest towards the pole while keeping your body in a nice straight line.

PHOTO: CHERYL TAY


6. Plank Shoulder Taps


Make Sure your shoulders and wrists are aligned and your butt is down. Make sure your body is in a nice straight line. From there gently touch your opposite shoulder and repeat on the other side.

PHOTO: CHERYL TAY


7. Reverse Plank Knee In


Locking your elbows out so your body is nice and stable, slowly pull your knee in towards your chest.

PHOTO: CHERYL TAYPHOTO: CHERYL TAY


8. Supported Standing Abduction


Holding onto the pole with one arm for support, swing your legs outwards laterally squeezing your glutes at the top.

PHOTO: CHERYL TAY


9. Mountain Climbers


Make sure your body and wrists are aligned and your body is in a nice straight line. Draw one knee into your chest and switch to the other side


Keep your core stable to avoid too much unnecessary lateral movement.

PHOTO: CHERYL TAY


10. Lateral Side-To-Side Hold


Balancing on one foot, gently hop onto the other foot and ground your feet for a few seconds before hopping to the other side.

PHOTO: CHERYL TAY


Now that you know what the 10 exercises are, try doing these for 3 rounds with: 30 seconds of work, and 15 seconds of rest in between.


Alternatively you can do 10 repetitions per exercise for those three rounds, with a minute's rest between each round.

PHOTO: CHERYL TAY


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