73-Year-Old Singaporean Champion Shares Secrets to Vitality

At 73 years old, Victor Chan remains a vibrant example of active aging, working five days a week as a pool supervisor in Singapore. Chan, a former bodybuilder, attributes his vitality to a dedicated fitness routine that includes walking approximately 20,000 steps daily, stretching, and practicing flexibility exercises.

Chan’s journey into fitness began in his youth when friends encouraged him to join bodybuilding sessions. The camaraderie and the physical transformations motivated him to compete in community-level competitions. He later transitioned to running, which suited his role at a military training facility where he has worked since 1978. Chan has participated in ultramarathons and Ironman races, showcasing his commitment to maintaining a high level of fitness.

Early Challenges and Resilience
Around the age of 50, Chan faced a significant health hurdle. He began experiencing symptoms of intervertebral disc degeneration, which severely limited his mobility. The pain made simple activities like walking, standing, and even sleeping difficult. During this challenging period, Chan relied on painkillers but was determined to regain his health.

Fortunately, he sought physiotherapy, which provided relief and a path back to fitness. Alongside prescribed exercises, Chan incorporated stretching and planking into his daily routine. “These days, my back no longer bothers me,” he says. Although he no longer competes in Ironman events, he continues to prioritize physical activity, walking extensively at work to meet his daily step goal.

Staying Active and Inspiring Others
Chan is an active member of Team Strong Silvers, a group of older adults in Singapore dedicated to fitness and healthy aging. Since joining in 2016, he has participated in workshops and exercise sessions designed to encourage other seniors to remain active. The team’s mission resonates with Chan, who believes that regular physical activity is essential for aging gracefully.

Often surprising those around him, Chan can still perform the splits and frequently practices headstands. He emphasizes the importance of flexibility and balance, arguing that they enhance mobility and confidence, particularly as one ages. “Practice makes perfect,” he notes, acknowledging the influence of online fitness resources in shaping his routine.

Diet and Social Connections Matter
Alongside his physical activities, Chan pays close attention to his diet. His wife, a health-conscious cook, prepares meals with minimal oil and salt, opting for healthier options like basmati rice. Chan appreciates this approach, although he admits his children are less enthusiastic about the same dishes. He favors vegetable-based meals but allows himself the occasional dessert, believing that enjoyment is a key component of a fulfilling life.

Social interactions also play a vital role in Chan’s well-being. He values conversations with neighbors and colleagues, many of whom are younger. “Staying connected gives life balance, and it’s just as important as staying active,” he asserts.

Advice for Seniors
For older adults looking to embark on their fitness journeys, Chan offers straightforward advice: start slowly. He suggests engaging with local community centers that provide healthy activities, such as walking groups. Exercising with others not only promotes physical health but also fosters friendships, making it easier to maintain a consistent routine.

Victor Chan’s story exemplifies how dedication to fitness, a balanced diet, and social connections can significantly enhance quality of life, even in later years. His ongoing commitment to physical activity serves as an inspiring reminder that it is never too late to prioritize health and well-being.