{"id":47751,"date":"2026-03-17T00:21:19","date_gmt":"2026-03-17T00:21:19","guid":{"rendered":"https:\/\/agooka.com\/news\/usa\/im-76-and-joined-a-fitness-group-in-my-60s-i-still-train-every-day-and-can-do-5-muscle-ups\/"},"modified":"2026-03-17T00:21:19","modified_gmt":"2026-03-17T00:21:19","slug":"im-76-and-joined-a-fitness-group-in-my-60s-i-still-train-every-day-and-can-do-5-muscle-ups","status":"publish","type":"post","link":"https:\/\/agooka.com\/news\/usa\/im-76-and-joined-a-fitness-group-in-my-60s-i-still-train-every-day-and-can-do-5-muscle-ups\/","title":{"rendered":"I&#8217;m 76 and joined a fitness group in my 60s. I still train every day and can do 5 muscle-ups."},"content":{"rendered":"<figure><img decoding=\"async\" src=\"https:\/\/i.insider.com\/699bb954156648bc16a8ad6e?format=jpeg\" alt=\"A man flexing at a fitness corner in Singapore.\"\/><figcaption>Ngai Hin Kwok, 76, says he doesn&#039;t see a reason to slow down just because he&#039;s older.<\/p>\n<p>Amanda Goh for Business Insider.<\/p>\n<\/figcaption><\/figure>\n<ul>\n<li>Ngai Hin Kwok, 76, has led an active lifestyle since childhood.<\/li>\n<li>Even after retiring, he still works part-time because he&#039;s physically able to.<\/li>\n<li>He enjoys cycling, practices calisthenics, and can still manage five muscle-ups.<\/li>\n<\/ul>\n<p><em>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.<\/em><\/p>\n<p>I&#039;ve been active for as long as I can remember.<\/p>\n<p>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&#039;s where my interest in staying active began.<\/p>\n<p>In the &#039;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.<\/p>\n<p>I didn&#039;t think much about aging back then, but I always felt health was important. When I moved overseas, I quit smoking completely. I haven&#039;t touched a cigarette since, and I don&#039;t drink alcohol either.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/i.insider.com\/699bb698156648bc16a8ad52?format=jpeg\" alt=\"A man doing muscle-ups at a fitness corner in Singapore\/\"\/><figcaption>Ngai quit smoking completely, and doesn&#039;t drink alcohol.<\/p>\n<p>Amanda Goh for Business Insider.<\/p>\n<\/figcaption><\/figure>\n<p>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&#039;m still mobile and able to get around, so I don&#039;t see a reason to stop completely.<\/p>\n<p>But with more time on my hands, I wanted to find like-minded people to stay active with. I read about a seniors&#039; gym at a community center in a local newspaper and decided to join them \u2014 that&#039;s how I became a part of Team Strong Silvers.<\/p>\n<p>Even though we&#039;re older, we&#039;re serious about working out and staying healthy. A lot of people are surprised when they see what we can still do. That&#039;s why we&#039;re sometimes invited to share what we do with other seniors to encourage them to keep moving.<\/p>\n<p>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.<\/p>\n<figure><img decoding=\"async\" src=\"https:\/\/i.insider.com\/699bb6982237a6a8f0cd9e59?format=jpeg\" alt=\"A man doing muscle-ups at a fitness corner in Singapore\/\"\/><figcaption>He exercises every day, and can do pull-ups and muscle-ups even at his age.<\/p>\n<p>Amanda Goh for Business Insider.<\/p>\n<\/figcaption><\/figure>\n<p>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&#039;s fewer now. For muscle-ups, I can still manage about five.<\/p>\n<p>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.<\/p>\n<p>I keep my diet simple. I don&#039;t restrict myself too much, but I don&#039;t overeat either. I avoid fried foods and cook most meals myself, so nothing is too oily.<\/p>\n<p>This story is part of our <strong>Still Going Strong: Singapore<\/strong> series, which follows Team Strong Silvers \u2014 a group of Singaporeans 70 and up who stay fit while inspiring others to keep moving.<\/p>\n<p>If you&#039;re over 70 and have a story to share about aging well, email this reporter at agoh@businessinsider.com.<\/p>\n<p>I also enjoy cycling, singing, and writing Chinese calligraphy. Occasionally, I lead calligraphy classes at the senior citizens&#039; activity center, guiding others interested in the craft.<\/p>\n<p>When people ask me for advice about staying active, I keep it simple.<\/p>\n<p>Start by walking. When your stamina improves and you feel steadier on your feet, you can add simple arm movements. It&#039;s important to start light \u2014 don&#039;t jump straight into intense workouts, or you&#039;ll get injured.<\/p>\n<p><em>Have a story to share about healthy aging or staying active later in life? Contact this reporter at <\/em><em>agoh@businessinsider.com<\/em><\/p>\n<p>Read the original article on Business Insider<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ngai Hin Kwok, 76, says he doesn&#039;t see a reason to slow down just because he&#039;s older. Amanda Goh for Business Insider. Ngai Hin Kwok, 76, has led an active lifestyle since childhood. Even after retiring, he still works part-time because he&#039;s physically able to. He enjoys cycling, practices calisthenics, and can still manage five [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":{"0":"post-47751","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-usa"},"_links":{"self":[{"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/posts\/47751","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/comments?post=47751"}],"version-history":[{"count":0,"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/posts\/47751\/revisions"}],"wp:attachment":[{"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/media?parent=47751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/categories?post=47751"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/agooka.com\/news\/wp-json\/wp\/v2\/tags?post=47751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}