Senior citizens walking on the reflexology path at Bukit Dumbar Park.
WITH the growing focus on health and wellness, exercising outdoors has become a popular and energising way to stay fit for the elderly.
This trend is flourishing in Penang, with a vibrant morning culture that sees senior residents starting their day with invigorating workouts.
From lush parks and tranquil gardens to the scenic coastal promenade and recreational spaces, people of all ages can be seen engaging in various activities to break a sweat and boost their well-being.
While some prefer the solitude of solo workouts, others embrace the camaraderie of group outings, where the collective energy makes exercise more enjoyable and refreshing.
Group participants often sport coordinated T-shirts in vibrant colours, fostering a sense of unity and motivation.
At Bukit Dumbar Park in Jelutong, upbeat music fills the air as fitness buffs gather for exercise and dance sessions led by HappyStar Fitness Dance group instructor Ricky Goh, 70.
“There’s something for everyone here daily, except on rainy days. It’s free and everyone is welcome.
People of all ages taking part in morning group exercises at DO Hill in Bukit Mertajam.
“Here you can do stretching, Chinese aerobics, square dance, Zumba and even fan dance,” said Goh, a retired distribution manager who dedicates two hours each morning for exercise.
Since starting the fitness dance group five years ago, Goh has experienced steady improvements in his health.
“After I retired, I saw people dancing here during my morning walks.
“I decided to start my own group workouts and after a while, it’s like a natural remedy. My body aches have vanished.
“I feel much better throughout the day,” said Goh, who considered these sessions an essential part of his daily routine.
His group has since grown to over 200 members and expanding beyond Penang to include another chapter set up by his students at a public park in Petaling Jaya.
Among those inspired by these sessions is Azirah Daud, a former state dancer from Perlis.
At 72, she continues her lifelong passion for dance, attending exercises regularly with daughter Adlynn Ainul Jamal, 50.
Azirah: Music and dancing have been her passion since childhood.
“Music and dancing have been my passion since childhood.
“Despite having diabetes and high blood pressure, I’m glad to still dance and lead a healthy lifestyle,” added Azirah.
For retired multinational company manager Molly Yeoh, 70, morning exercise at the public park is now a cherished ritual.
“Throughout my 40-year career, I worked indoors and never had time for outdoor exercise.
“I spent 10 years in Vietnam, working tirelessly from day to night.
“Now, with regular exercise, my blood pressure has improved, and I feel more energised,” said Yeoh.
Not all senior participants opt for intense workouts. Some prefer gentler activities such as walking along the park’s stone path for a soothing reflexology experience.
Ooi Hock Chye, 71, views his daily walk as a social activity, where he often makes new friends.
“A 15-minute walk on the stones boosts my blood circulation and helps ease morning body aches.
Goh: Exercise is an essential part of daily routine.
“Sometimes, I meet new people along the way,” he said.
Sweat, swim and hike
Other popular recreational spots in Penang are Penang Botanic Gardens, City Park and the linear park near Karpal Singh Drive on the island, as well as DO Hill, Mengkuang Dam and Taman Robina on the mainland, among others.
In Tanjong Tokong, the Penang Swimming Club and Chinese Swimming Club are also highly favoured, attracting many including senior members who often begin their sessions as early as 5.30am as part of their daily routine.
Many regular swimmers note that swimming, being a low- impact sport, reduces stress on muscles and joints, because much of the body’s weight is supported by water.
Beyond the bustling city, there are dozens of hiking trails inviting those seeking to connect with nature.
These trails offer stunning scenic views and the chance to breathe in the fresh, crisp air of misty mornings.
Penang International Hiker chairman Sim Thean Seng, fondly known as Jungle Sim, said the island’s close proximity to hills made it a prime destination for hiking.
Popular trails include Moongate and Station Five, which lead up to the iconic Penang Hill, as well as well-maintained parks with clear paths like Bukit Jambul and Cherok To’kun.
“These spots offer both adventure and breathtaking views.
“Our trails are accessible, offering various lengths and difficulty levels,” said the 65-year-old, who began hiking about 20 years ago.
Ooi: Views daily walks as a social activity as he makes new friends.
He now leads public hikes twice a month, often attended by 20 to 50 participants.
His group boasts 300 members, with about 30% aged over 50.
They actively collaborate with local schools and the Forestry Department to inspire young people to embrace the outdoors and contribute to the upkeep of the trails.
Penang’s hiking community has launched several initiatives to support the growing number of outdoor enthusiasts.
The Hikers Roundtable, a coalition of outdoor recreation groups, developed the MAS-Tags trail-marking system, enhancing navigation and safety along popular trails.
Likewise, the Fire and Rescue Department also introduced the Check Point Tracker at Cherok To’Kun, allowing hikers to use their smartphones’ GPS to track their location and report it if needed.
Ageing population
It is reported that Penang’s senior citizen population is set to become the largest in the country in the next 20 years.
Visitors catching the early morning sun at Bukit Dumbar Park.
The United Nations Population Project predicts that by 2040, Penang will have the highest proportion of senior citizens in the country, with about 26.2% of its population aged 60 and above.
According to the Statistics Department, Penang is now categorised as an ageing state, with almost 15% of its 1.77 million population being 60 years and above.
The elderly population of those aged 65 and above in Penang has increased from 7% in 2021 to 7.4% in 2022, according to the Penang Socioeconomic report.
Sports campaign
In 2018, Penang introduced its “Sports for All” campaign to encourage residents of all ages and backgrounds to lead a more active lifestyle.
The campaign promotes the idea that physical activities are accessible to everyone, not just athletes or the young.
Free or affordable sports activities, workshops and events at schools and public spaces are organised to foster a more health-conscious and active society.
In Penang, there is at least one large sports venue in each district for public use.
Among them are Bertam Sports Complex (north Seberang Perai), Jalan Betek Sports Complex (central Seberang Perai), Penang State Stadium (south Seberang Perai), City Stadium (northeast district) and Balik Pulau Sports Complex (southwest district).
Sporting events in Penang such as City Walk, City Ride, Love Penang Run, LovePenang Esport Championship, Penang Hill Heritage Forest Challenge, Glo-Walk, Bendang Run Balik Pulau and Penang Fellowship Ride have attracted thousands of participants.
The Penang Bridge International Marathon, an iconic event, will be held on Dec 15 this year.
