We Can’t Get Enough of These Super-fit Seniors!
Need some motivation to get in shape? Let these mature Malaysians inspire you!
By Raajeish Taalver

Many older adults inspire with their displays of strength, determination and positivity.
When it comes to health and fitness inspiration, seniors might not be the first group of folks that come to mind. However, many older adults defy the odds and inspire others with displays of strength, determination, and positivity. Having a tough time motivating yourself to get fitter? These individuals might just be the encouragement you need. OH TEOW BENG AKA “UNCLE OH” Think you’re too old for boot camp fitness regimes or triathlons? You haven’t met Ow Teow Beng. The 67-year-old’s workouts would likely leave many fitness buffs in their 20s or 30s gasping for air. Oh’s chief routine is thrice-weekly high-intensity interval training (HIIT) – exercises that alternate between intense and lighter routines. Uncle Oh, as he’s affectionately known, says the vigorous workouts naturally keep him fit. “No aches and pains so far!” he laughs. “But boot camp training isn’t for everyone,” he cautions. “You need a fair bit of body and cardio strength, and I don’t overexert. I might do four instead of five reps occasionally. You must know your limits.”

‘Crazy old man’ Uncle Oh has participated in several triathlons and cycling events. (Oh Teow Beng pic via Facebook)
The self-professed “crazy old man” leads a highly active life. He has participated in several Port Dickson Triathlons and road cycling events. “I wasn’t as active when younger but encouraged my son to take part in marathons and cycling competitions. He eventually pulled me into these events.” Even when not competing, Uncle Oh’s social life could appear outlandishly physical. Before lockdown restrictions, he often participated in weekend cycling and walking excursions with friends. “We’ve cycled to Jenjarum and Sekinchan and walked as far as Klang and Kepong, sometimes to try out popular food places or durians! What can I say? We’re a bunch of crazy old men, but it’s all for fun!” SIAH YANG TIT Last year, awe-inspiring trail and marathon runner Siah Yang Tit not only competed in the prestigious Boston Marathon but clocked a splendid time in the 42.195km race. Although the competition was held virtually in 2020 because of the Covid-19 pandemic, the importance of completing the world’s oldest race wasn’t lost on Siah. “I clocked 3:46:33 – not bad for a 66-year-old,” he jokes. “Finishing it in under four hours felt good,” Siah says, adding that it takes a relatively fit runner five to six hours to complete the distance. He was prepped to travel to Boston, Massachusetts, when the in-person race was cancelled. Participants were required to complete the distance in any location within six hours and upload their results online for the organiser to verify.

Proud achievement: Siah poses with his medal from the virtual 2020 Boston Marathon. (Siah Yang Tit pic)
The father of three was motivated to become a competitive runner after seeing his children compete in races. “I’ve always run to stay healthy and later joined a group to train for marathons to improve my times.” The veteran enthusiast has competed in several significant competitions, including the KL Standard Chartered Marathon, Port Dickson Triathlon and Gold Coast Marathon. His time in the Australian race in 2019 qualified him for the Boston race. Siah’s regular routine includes 10km morning runs “five or six days a week” when he’s not in training mode. “I can clock up to 100km a week if I’m prepping for a run,” he adds. What’s next for the semi-retired accountant? “The in-person Boston and Gold Coast marathons next year if travel is finally permitted!” JACQUELINE CLUTTON Jacqueline Clutton started working out to lose weight and build her stamina. The results she’s achieved have been far more dramatic than she expected. The 58-year-old embarked on moderate workouts earlier this year before throwing herself into rigorous, tailored exercises. “I started on higher-intensity training and hardcore burns at a gym once my trainer deemed I was strong enough,” she says. One of these routines included Total Resistance Exercises (TRX), a specialised form of suspension training. Jacqueline thrives on challenging herself. For example, she recently clocked walking 300km over a month. “To achieve my goal, I made sure I logged between five and seven kilometres a day, sometimes even 10km.”

Two thumbs up for an impressive time and distance recently clocked by Jacqueline. (Jacqueline Cuttler pic)
Although encouraged by the significant improvements in her stamina, she recognises the need to pace herself and avoid over-exertion. “If it means I need to slow down a bit, I’ll stop to catch my breath. “I prefer the outdoors, and where I live is ideal. It’s a hilly area, so I get a good workout going up and down the terrains. We have a treadmill at home, but I hate using it!” Jacqueline doesn’t believe in waiting to be healthy. “I don’t wait for anyone. If you want to find a suitable time to work out with others, you’ll never get moving. So I just get up and go,” she adds. She wants people to know you’re never too old to get fit. “I’ll be thrilled to see that I’ve positively influenced someone my age or older to become more active. My advice: just start!”

Swee Gaik (front row, left) with her national teammates at the 2018 World Kendo Championships in Incheon, South Korea. (Diong Swee Gaik pic)
DIONG SWEE GAIK Diong Swee Gaik was in her 20s when she took up the traditional Japanese martial art of Aikido to keep physically active. Two decades later, she decided to pursue another Japanese martial art, Kendo, rather than take a step back. While the shared heritage between the two martial arts made the transition a little easier for Swee Gaik, the changeover also proved to be a winning one. She would eventually represent Malaysia in international kendo competitions, then in her mid-40s. “I trained at the Japan Club, where the national Kendo team also trained,” Swee Gaik recalls. “Not long after, a few athletes encouraged me on to qualify for my ‘bōgu’, the protective armour that exponents wear, so I could train with them,” she adds. The training opportunity didn’t initially guarantee her a spot in the national team, “but it meant I could train at their level, and that was priceless!”

Swee Gaik is all smiles with her ladies’ team silver medal from Jakarta’s 2019 Asean Kendo Tournament. (Diong Swee Gaik pic)
A year after earning her ‘bōgu’, Swee Gaik competed in the Asean Kendo Tournament in Bangkok. Her national team stints include the 2018 World Kendo Championships in Korea and the 2019 regional tournament in Jakarta, where the ladies’ team bagged silver. She doesn’t take carrying the national flag lightly. “Even as a rookie in my 40s with the national team then, I had to put in twice the effort. I’ve given it my all.” Away from competition, the 51-year-old says her fitness routine is more intense now than ever. “I run, do HIIT exercises and dance cardio. I’ve picked up yoga, too. After five days of intensive training, I take a day for stretching with yoga. I rest on the seventh day. “The critical thing to remember is to keep the body and mind constantly moving. When younger, we challenge and set goals for ourselves. Keeping moving means participating in some physical effort at least 30 minutes a day. It doesn’t matter what you do. Even on your laziest day, it’ll give you the benefit of oiling those joints.” STEVE YAP If you’ve spent any time on TikTok recently, you’ve probably seen Steve Yap randomly pop up on your feed. Yap’s a well-known model-turned-actor but has taken the video-sharing platform by storm with his exercise videos and advice on maintaining a healthy lifestyle. Since posting his first video a little over a year ago, Yap has gained over 30,000 followers and racked up more than 117,000 likes. His bio on the hugely popular social media platform entices you to join him. “If you want to join uncle work out to get a hunk body, send me a direct message.” Yap is anything but an “uncle” if his lean physique and chiselled look are any measures. A few months shy of turning 50, videos of him bare-chested with a pair of nunchucks not unlike Bruce Lee often swing in the most views on his account. “My wife got me a set after coming across some videos on them,” Yap says of the martial arts weapon he uses only for fitness. “The sticks make for a good cardio workout and help with gaining strength and conditioning. I’ve had a lot of fun learning how to use the sticks through YouTube during the pandemic!” he admits.

Yap’s taken TikTok by storm with videos of his deft skills with nunchucks. (Screengrab via @steveylc on TikTok)
Fitness has been a big part of the entertainer’s life, whose acting credits include ‘Paskal: The Movie’, ‘One Last Dance’, and Mandarin drama series ‘The Descendant’. An avid mountain biker and road cycler for over a decade, he credits the lockdowns for also “discovering” high-intensity training. “The exercises are great for me because you don’t need any equipment, and you can work on your Jumping Jacks, squats and lunges anywhere. Plus, I work out with friends online, and that’s a great motivator.” Yap appreciates the enthusiastic feedback he gets from dishing advice on living and eating healthy. “It feels good to share the lifestyle I lead, the food I eat and what I avoid. Those who come across my videos can see that I practice what I preach.” WORKING WITH SENIORS Fitness coach Sanjay Kumar thoroughly enjoys training older adults. “Seniors serious about getting fit are highly driven,” says the founder of Madfoxx Fitness. “Working with those in their 50s or above also allows me to transform their lives through improved function and quality.” Sanjay should know. He counts seniors Uncle Oh and Jacqueline Cuttler, featured here, among his clients. Madfoxx’s programmes differ from other training outfits. “We set out to be a little different from the get-go. The primary aim is to help them gain strength and ward off muscle deterioration. “Everyone works on a different level and at their own pace, and this works well for seniors, too,” he explains. “For some coaches, it’s about burning calories or losing weight. No one talks about moving well, being pain-free, or building confidence and discipline. Some people just want to be able to crouch or lift things correctly. Complicated fitness isn’t for everyone because it can be intimidating.” Curious about Madfoxx’s programmes? Ask about their workout videos or Sanjay’s sessions in Subang Jaya, Bukit Kiara and Cyberjaya. For more information, call 012-304 0865.