This as-told-to essay is based on a conversation with Ngai Hin Kwok, a 76-year-old living in Singapore. It has been translated from Mandarin and edited for length and clarity.
I’ve been active for as long as I can remember.
Growing up in Fujian, China, I lived near a university, and would watch the students running, playing sports, and working out. Seeing them move like that left an impression on me, and I think that’s where my interest in staying active began.
In the ’70s, I moved to Hong Kong and stayed fit by running regularly and even walking to work. After living there for 16 years, I decided to move to Singapore with my wife, where we raised our two sons.
I didn’t think much about aging back then, but I always felt health was important. When I moved overseas, I quit smoking completely. I haven’t touched a cigarette since, and I don’t drink alcohol either.
Amanda Goh for Business Insider.
I spent most of my career in the jewelry business. In 2010, I transitioned to working for the company part-time, handling export documentation and running errands. I’m still mobile and able to get around, so I don’t see a reason to stop completely.
But with more time on my hands, I wanted to find like-minded people to stay active with. I read about a seniors’ gym at a community center in a local newspaper and decided to join them — that’s how I became a part of Team Strong Silvers.
Even though we’re older, we’re serious about working out and staying healthy. A lot of people are surprised when they see what we can still do. That’s why we’re sometimes invited to share what we do with other seniors to encourage them to keep moving.
On a typical day, I usually wake up around 7 or 8 a.m. and do some light exercise downstairs to get moving. In the afternoon, I go to the gym.
Amanda Goh for Business Insider.
I typically do calisthenics, which uses your own body weight to build strength. Muscle-ups have become something of a signature move for me, along with pull-ups. I used to be able to do about 25 pull-ups, though it’s fewer now. For muscle-ups, I can still manage about five.
For breakfast, I usually rotate between two eggs with whole-wheat bread, steamed sweet potatoes, or roti prata, a fried flatbread of South Asian origin.
I keep my diet simple. I don’t restrict myself too much, but I don’t overeat either. I avoid fried foods and cook most meals myself, so nothing is too oily.
I also enjoy cycling, singing, and writing Chinese calligraphy. Occasionally, I lead calligraphy classes at the senior citizens’ activity center, guiding others interested in the craft.
When people ask me for advice about staying active, I keep it simple.
Start by walking. When your stamina improves and you feel steadier on your feet, you can add simple arm movements. It’s important to start light — don’t jump straight into intense workouts, or you’ll get injured.
Have a story to share about healthy aging or staying active later in life? Contact this reporter at agoh@businessinsider.com
