Move Free

27/09/2026

Training for explosive movements / higher intensity movements like jumping and sprinting are essential. You need reaction, speed and the agility to catch yourself if you fall unexpectedly.

As opposed to what most people object to seniors doing supposedly "unsafe" movements, we could introduce these movements in a progressive manner, allowing the seniors to gain confidence of their muscles and joints gradually.

Move Free advocates athletics abilities such as jumping and sprinting for all and hopes to debunk the myth that such physical traits are not unique only to the youngsters and athletes.

Join us for our monthly gathering or dm me to find out more 💚

Plyometric exercises aren’t just box jumps and pogo hops. Experts explain how gentler versions can help older adults train their balance, reaction time, speed and bone strength – and how to get started safely.

26/09/2026

Singapore is now officially a "super-aged" society 🇸🇬

📊 More than 1 in 5 citizens are 65 and above
📊 Singaporeans aged 80+ have grown by 60% in 10 years
📊 Our median age is now 44.1

We're living longer. But are we living those years well? 🤔

Last week, .kok and I ran a healthy ageing session for a group in their 50s and 60s 🙌

✅ Sit-to-stand, balance, strength and hand-eye coordination tests
✅ The 5 pillars of Energy Management: Physical, Mental, Emotional, Values & Purpose, and Social

The feedback is encouraging. Everyone left feeling rejuvenated, including those managing painful knees and slipped discs. They also have a new found understanding of where their current health status is and how they could take steps to improve it.

That's what our monthly community gathering is about: helping anyone 40 and above start moving again in a low-pressure space. At $5 per pax, it's accesible to all and low barrier definitely.

📅 Next gathering: 10 October
Stay tuned for details, or DM us to save your spot!

(Source: CNA https://www.channelnewsasia.com/singapore/super-aged-society-births-population-growth-marriages-6410521)

21/09/2026

Confession from a movement educator: I'm in a thumb splint right now 🙋🏻‍♀️

I'm 45 and I do gymnastics for the pure joy of unlocking new skills. A few weeks ago I was practising back bridges on my own, feeling strong, pushing for more. My shoulders and upper back didn't have quite enough range that day, so my wrists and thumbs took the load instead. Now I'm training one-handed for a month.

Here's what it reminded me: my heart, lungs and muscles were ready. My tendons weren't. At 15, the body forgives almost anything. At 45, it still adapts beautifully, it just asks for a longer runway and smarter prep.

So if you're eyeing pickleball, HYROX or any new adventure, go for it! Build your base first, ramp up gradually, and let your joints catch up with your enthusiasm. I'm taking my own advice too 😅

Swipe through for the 15 vs 45 breakdown, and save this for your next new sport 💪

If you are keen in finding out yr
baseline, drop me a WhatsApp at 8930 3308 for a movement assessment 💚

17/09/2026

One of my passion - Youth athlete development. Essentially getting people to move better and smarter, in the forms of mini humans, so that they can bring forth their physical capacities and literacy right into adulthood and old age.

The training window is important, so don't miss it! Parents should be educated to raise the complete athlete. Sign up at now with Stryde Athletic!

12/09/2026

Healthspan is the number of years a person lives in reasonably good health, free from chronic disease and debilitating disability.

With lifespan getting longer (83 year average in Singapore), there is a need to do preventive healthcare especially if you are over 40 with biological shifts starting to get more evident (especially in the physical sense).

Move Free and Genesis Wellness believes in educating and getting people to understand what it means to age well. Come join us this Sept 19, East Coast Park, bring a loved one (since most will scoff at the word ageing..but they will know in the future, you are giving them the best gift) along!

https://www.straitstimes.com/singapore/health/rethinking-ageing-its-not-about-just-adding-years-to-life-but-adding-life-to-years

Hi everyone! 👋

We are organizing a Move Free x Genesis PW Community Gathering, and we'd love to have you join us!

It's a playful morning of movement and self-discovery, made for healthier ageing. Think light mobility routines, fun movement challenges, and a little Health & Energy check-in along the way. No experience needed, just come as you are.

📅 19 September 2026 (Saturday)
⏰ 8:00 – 9:30am
📍 East Coast Park (exact spot shared closer to date)
💵 $10/pax, slot confirmed once payment's in

Spots are limited, so RSVP early to save yours 🙏
👉 https://forms.gle/9gBHAwHuUG7P7Tg46

Bring a friend, bring water, and an open mind — see you there! 🌿

12/09/2026

𝐒𝐡𝐨𝐫𝐭 𝐀𝐧𝐬𝐰𝐞𝐫: 𝐘𝐞𝐬.
𝐃𝐞𝐩𝐞𝐧𝐝𝐬 𝐨𝐧 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐝𝐨 𝐚𝐧𝐝 𝐜𝐚𝐧𝐧𝐨𝐭 𝐝𝐨. 𝐆𝐞𝐭 𝐜𝐡𝐞𝐜𝐤𝐞𝐝 𝐛𝐲 𝐚 𝐝𝐨𝐜𝐭𝐨𝐫 𝐰𝐡𝐨 𝐤𝐧𝐨𝐰𝐬 𝐭𝐡𝐞𝐢𝐫 𝐬𝐭𝐮𝐟𝐟𝐬 (𝐬𝐩𝐨𝐫𝐭𝐬 𝐝𝐨𝐜𝐭𝐨𝐫/𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐬𝐭 𝐧𝐨𝐭 𝐣𝐮𝐬𝐭 𝐚𝐧𝐲 𝐆𝐏). 𝐊𝐧𝐨𝐰 𝐲𝐨𝐮𝐫 𝐥𝐢𝐦𝐢𝐭𝐚𝐭𝐢𝐨𝐧𝐬 𝐚𝐧𝐝 𝐝𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐩𝐫𝐢𝐝𝐞/𝐞𝐠𝐨 𝐬𝐜𝐫𝐞𝐰 𝐲𝐨𝐮 𝐨𝐯𝐞𝐫.

For weekend warriors like myself, doing gymnastics once a week is just too risky, moreover a high risk sport like gymnastics??😎 Don’t get me wrong, there are older folks doing twists and turns, crazy s**t out there. But everyone’s body is just built different. With age, recovery becomes longer and more strength/conditioning work is required before doing high impact sports. Practically, if you add on the juggles of family life, work, caregiving etcetc, your body (tendons and ligaments which are rarely used in certain movements, in my case wrist) is just not able to cope with the demands of the move (eg. Backbridge, loading of wrist in backward flexion position).

So then how? I’ll go by this order if I get injured:
1) Able to train and strengthen your body with more time committed? If yes ->> continue with sport.

2) If no ->>get a coach who can customize according to your physical capability. Best if the coach has experience with sports science knowledge that could really give you advice on what to work on with your injury. If yes->> continue with sport.

3) If no->>change sport and do something else with lighter intensity.

Train safe, Train smart, Move well😊

04/09/2026

The outdoor experience - the sweatiness, the heat, the dirt and the occasional rain. But to reap the benefits of being outdoors....i would have to say it's totally underrated 😅.

If you have been sitting and been staying indoors for too long, come join us next Sept 19. Sign up details under "events".

💚

01/09/2026

Hi everyone! 👋

We are organizing a Move Free x Genesis PW Community Gathering, and we'd love to have you join us!

It's a playful morning of movement and self-discovery, made for healthier ageing. Think light mobility routines, fun movement challenges, and a little Health & Energy check-in along the way. No experience needed, just come as you are.

📅 19 September 2026 (Saturday)
⏰ 8:00 – 9:30am
📍 East Coast Park (exact spot shared closer to date)
💵 $10/pax, slot confirmed once payment's in

Spots are limited, so RSVP early to save yours 🙏
👉 https://forms.gle/9gBHAwHuUG7P7Tg46

Bring a friend, bring water, and an open mind — see you there! 🌿

31/08/2026

Besides learning the fundamental movement patterns as described above, we also aim to be a more athletic version of ourselves even as we age.

Athletic traits are not reserved for athletes. They are innate physical attributes that we lost over the years as we evolve into a more sedentary lifestyle. Think of quickly catching yourself and restoring your balance when you trip over a rock or sprinting for a 20 minute wait bus if you miss it. It will be lifesaving if you are able to prevent a hip crushing fall at the age of 60.

Move Free advocates for lifelong and accessible movement for ALL. So, come join our monthly community gatherings (sign up link in bio) for $5/pax to have a taste of varied and functional movements in outdoor settings. 🏃🏻‍♀️🤸🏻‍♀️🧑‍🤝‍🧑👭👬

17/08/2026

Attended the Play Assembly by .sg last weekend and boy was it fun!

Honestly it wasn't even the activities that got me. It was seeing SO many playful adults in the room (some literally flew in from overseas for this??) all bursting with wild, revolutionary ideas and resources on how our kids can learn through PLAY. Yes you read that right, LEARN through play, not more tuition or the usual enrichment classes. I am also thankful to be one of the play gardeners conducting adult recess during lunchbreak. Scroll through the photos to see some crazy moves and fun :P.

Got me thinking a lot about what play means in my own work too, so here's my reflection🌱

Play has always been one of the things that keeps me going at work. I still think back to my time in student development at a tertiary institution, work legit felt like play back then. And that's the energy I've been trying to bring into everything I do since.

Play has been Move Free's philosophy since I started the company in 2022, it's basically an extension of my own values. Your physical health journey isn't going to be sustainable if you're constantly stressed about hitting your reps and sets every session. For any activity to stick, it has to be fun first. Then throw in a community/social element and boom, that's what actually keeps people showing up and coming back.

That's why play is such a core part of how we train at Move Free, it keeps the movement fun and varied, and the benefits go way beyond just fitness.

I know play kind of gets sidelined in adult fitness these days cos everyone's talking performance, Hyrox, hitting your PB at marathons etc. Nothing wrong with chasing those goals! But I really believe getting fit together, through play and working as a team, is just as legit a way to stay fit and healthy.

So if this sounds like your vibe, come play with us! Join us at our monthly community gathering on Aug 22. Sign up link in bio 🤸🏻‍♀️