At 76, Ngai Hin Kwok knows every turn of the trail at Singapore’s MacRitchie Reservoir. On even-numbered days, he laces up his running shoes and moves along the familiar path beneath a canopy of green. On odd-numbered days, he trades his running shoes for bodyweight exercises. Each day, he maintains the strength that has carried him through decades as a jeweller and father of two.
“I do not wish to become a burden to myself, my family, or the nation,” he says to The ASEAN. “Staying active allows me to pursue the things I could not when I was younger and busy supporting my family. And now, I can give back to society.”
His friend and teammate, 80-year-old Ng Bee Kia, shares the same philosophy. Uncle Ng, as he is fondly called, is a former national weightlifter who represented Singapore in regional competitions in the 1960s and 1970s. He is still going strong, albeit at a different pace. He is currently in recovery after spinal surgery, working through prescribed mobility exercises and light weights to rebuild his strength.
“Like a car that is not used for a long time, the body will fall into disrepair. I want to remain like a well-maintained and running vehicle,” he says.
Together with a few others, Uncle Ngai and Uncle Ng form the Team Strong Silvers. The team is a small but inspiring group of older adults in Singapore who prove that life after 60 can be lively and physically active. Since its founding in 2013, the team has captured public attention through community events, media features, and online stories that resonate across generations.
It all started with a simple thought: what if older men and women had a place to stay fit? Now, its core members range from their late 60s to their 80s. They follow regular personal training routines and participate in public fitness events. Besides lifting weights and regular walks, the team provides something equally important: camaraderie.
“Perhaps we take things for granted until things do happen. I would like to thank Ngai for helping with my recovery process after the surgery, such as being my medical escort and running errands. Visits from church members also help mentally. Knowing that you are not alone, you become less likely to give in to anxiety,” says Uncle Ng.
For Uncle Ngai, the community also bridges the digital gap. “I haven’t needed physical assistance yet,” he says, “but having younger friends who are tech-savvy is very helpful. They show me how to access services that are now increasingly online.”
Team Strong Silvers is part of a broader movement of active ageing in Singapore. At the Fei Yue Active Ageing Centres, older adults are not only regaining strength but also finding renewed purpose. At the network, the team regularly participates and inspires others.
According to Programme Executive Robert Ho, such community spaces are not just about exercise. “Our mobile phone classes, for example, are always oversubscribed. Seniors come to learn new skills, but they also share stories, like during our Chinese calligraphy programme, where many participants recalled their school days writing characters with brushes,” says Ho.
Talking about Team Strong Silvers, Ho believes the movement resonates with many because it offers a relatable, group-based example of healthy ageing.
“If a very fit senior stood alone proclaiming a message of health and fitness, people might feel such achievements are out of reach. But when the team comes forward as a group, everyone can find someone they can relate to—from young old to old old. Even the young see role models,” he adds.
Although exercise may not shield us from disease, Ho says, it will give us the resilience needed for healing.
“One inspiring example is a subdural haemorrhage survivor who, when first joining Fei Yue’s resistance exercise programme, relied heavily on assisted mobility devices. Today, he moves confidently around his home and neighbourhood without the aid of a walking stick—a progress his spouse attributes to the programme’s impact,” Ho explains.
Finding the joy in movement
On most Sundays, unless training calls, Uncle Ng and Uncle Ngai spend the day with their children and grandchildren. The team maintains the same priority: family first.
Team Strong Silvers reminds us that life’s quiet joys are worth treasuring—and even better when shared.
To older people in ASEAN, who might hesitate to begin exercising, Uncle Ng says, “Maybe you can no longer be as strong as in your younger days. But you can become healthier than you are now. You can do basic movements, even at home, if you are shy.”
“Do not wait until something happens to start. Sometimes, it can become too late. Basic exercises are enough. There are many fitness corners nearby where you can exercise and make new friends,” Uncle Ngai adds.
The views and opinions expressed in this conversation are solely of the interviewee and do not reflect the official policy or position of ASEAN.
