64-year-old Woon Mee Yin proves it’s never too late to start hitting the gym 

As the years go by, many of us find ourselves struggling to keep up with our own physical health. With our busy schedules and demanding lifestyles, working out takes a backseat and we slowly forget the importance of exercise as we age. And while we can’t turn the clock back in time and regain our youth, senior gymgoer, Madam Woon Mee Yin, shows us that it’s never too late to hit the gym again.

When she was in her 50s, Mee Yin admitted to feeling guilty about her sedentary lifestyle and sugary diet. However, things changed when she had a wake-up call one day. “I struggled to pick up my EZ-link card that I dropped, because I was so plump then. That was when I realised I needed to take control of my fitness.”

In 2017, Mee Yin made a promise to herself and signed up for a gym membership where she attended personal training sessions. Now, at 64 years old, Mee Yin, is living the best years of her life. Clocking in at least 13,000 steps a day, she mentioned that she enjoys walking to the gym in Ang Mo Kio from her home in Yishun. She even shared that there are days when she reaches about 20,000 steps while running errands and works part-time when she’s free as well.

The role of nutrition in achieving your goals

Even though Mee Yin enjoys living a healthy lifestyle, she says that she occasionally still enjoys treating herself to some good food on her “cheat days”.

“Balancing a love for good food with a fitness routine can be challenging. Sometimes I give in to temptation a bit too much, and that guilt sneaks in. But hey, that’s life!”

She adds, ”To handle those occasional indulgences, I’ve changed my routine to incorporate more high-intensity interval training (HIIT), compared to only moderate cardio training. The high-intensity workouts are quite effective for burning calories, getting me back on track, and making me even stronger. It’s a win-win!”

Of course, working out is important, but it’s only half the battle if you’re not taking your diet into account. Mee Yin says, “Nutrition plays a crucial role in my fitness routine. I do my best to eat lighter meals and more vegetables, and I’ve also consciously cut out high-sugar foods like bubble tea, which has positively impacted my overall health. I also use health supplements when necessary to ensure I meet all my dietary needs.”

Consistency is key

And while some of us are fixed on a certain goal like losing weight when we workout, it’s important to remember that maintaining our fitness is the key to helping us age gracefully.

After six years, Mee Yin mentioned that she noticed the fruits of her labour ever since she embarked on her fitness journey.

“I’ve become fitter and stronger over time, I’ve experienced far fewer bouts of vertigo. When I began exercising, my trainer focused on improving my balance, which was important in aiding my mobility, given my condition. I’ve also become leaner and more toned, which has greatly improved my overall mental state.”

Staying motivated

Losing the motivation to workout is normal but what’s important is that we pick ourselves up and recommit to our routine, even if it takes some time.

“My initial motivations were seeing my weight drop and how exercise helps me manage my stress levels. Reflecting on the progress I’ve made in my fitness journey keeps me motivated. Also, knowing I can keep up with my family and feel accomplished after each workout session drives me to stay consistent,” says Mee Yin.

When asked what advice she would give to other senior women looking to start or improve their fitness journey, Mee Yin shares, “it’s never too late to begin. Finding a good fitness trainer who can create a workout plan tailored to your fitness level and goals is key. Having that support can really keep you motivated and help you succeed.

As we get older, taking care of our bodies becomes more important. Building muscle not only helps prevent bone fractures but also improves overall well-being. Remember, if you want to enjoy food, you need to put in the work with exercise – nothing comes for free.”

Start slow

Speaking of personal trainers, Mee Yin’s PT, Leonard Rosco, Fitness Team Leader at True Fitness, mentioned that she didn’t begin with weightlifting right away.

“We started basic exercises for endurance training to improve her overall fitness. After that, we adjusted her routine to incorporate strength training using weights to build muscle flexibility and mobility. Doing dynamic static stretching also helped improve her overall fitness and prevent injuries.”

As she started to advance in her fitness journey, Leonard made sure to incorporate exercises that focused on compound movements like squats, deadlifts, and bench presses into her strength training to help her work on the different muscle groups simultaneously.

Prioritising recovery

In case you didn’t already know, sleep is vital when it comes to fitness – no matter how old you are. It’s often the unsung hero of muscle recovery, and it plays a pivotal role that even the most rigorous workout cannot replace. Leonard says, “One thing she needs to prioritise is her sleep because sleep is vital for muscle recovery, hormonal balance, and overall health.”

During those precious hours of rest, your body releases growth hormones that are essential for tissue repair and muscle growth, and facilitates the healing of micro-tears in muscle fibers caused by strenuous exercise. Remember the gains aren’t just made in the gym—they’re solidified in your sleep.

Additionally, he shares that Mee Yin supports her recovery with proper nutrition, ensuring she gets essential nutrients for muscle repair and energy replenishment. Active rest and low-impact activities are also some of the few things that help with her recovery.