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Senior Citizens usually need to focus on maintaining health, strength, balance, and mobility while reducing the change of getting injuries.

According to HPB, 150 minutes of moderate-intensity exercise is recommended. For seniors, exercise such as taichi, swimming, and cyling are some examples that can be recommended to senior citizens

For this group of seniors, some concerns is that their mobility, and other health concerns such as heart disease will affects the intensity and their capability to exercise. Sedentary lifestyle habits might be another barrier for them to sustain in PA.

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teeneagers

1) team sports (basketball/ football)

2) prefer gaming over sports

senior citizens

1) simple exercises (chair exercises, tai chi)

2) safety concerns like falling during exercising.

young executives

1) quick workouts (going to the gym)

2) tired from work, family

new mothers

1) postnatal yoga

2) fatigue from childbirth

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Keerthigan

Teenagers

Activity: Team Sports (e.g., basketball, soccer, hockey)

Why: Team sports help teenagers develop coordination, teamwork, and social skills while also being a fun way to improve physical fitness. They often enjoy the camaraderie and competition, which can encourage consistent participation.

Challenges:

Time management due to academic and extracurricular commitments.

Access to facilities or teams in their area.

Body image concerns or lack of confidence in their physical abilities.

Senior Citizens

Activity: Chair Yoga

Why: Chair yoga is a low-impact exercise that improves flexibility, balance, and joint mobility, all crucial for maintaining independence. It is gentle on joints and can be adapted for different fitness levels.

Challenges:

Health conditions such as arthritis or osteoporosis may limit range of motion.

Transportation issues to attend group classes.

Lack of motivation or fear of injury due to aging.

Young Executives

Activity: High-Intensity Interval Training (HIIT)

Why: HIIT workouts are time-efficient, making them ideal for busy professionals. They improve cardiovascular health, burn calories, and relieve stress in as little as 20–30 minutes.

Challenges:

Work-related fatigue or irregular schedules may reduce energy for exercise.

Sedentary habits from desk jobs could make starting physical activity daunting.

Perceived lack of time or prioritization of work over fitness.

New Mothers

Activity: Postnatal Pilates

Why: Pilates focuses on rebuilding core strength, improving posture, and gently easing back into physical activity after childbirth. It is also helpful for addressing diastasis recti (separation of abdominal muscles).

Challenges:

Childcare responsibilities or inability to attend classes without their baby.

Fatigue and sleep deprivation from caring for an infant.

Body image concerns or fear of overexertion post-delivery.

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1. Teenagers

Recommended Activity: Team Sports (e.g., soccer, basketball)

Why: Encourages social interaction, builds teamwork, and helps improve cardiovascular health. Team sports also cater to their energy levels and need for peer bonding.

Challenges:

Academic stress and lack of time.

Over-reliance on technology leading to sedentary lifestyles.

2. Senior Citizens

Recommended Activity: Walking or Yoga

Why: Walking is low-impact, accessible, and promotes cardiovascular health. Yoga improves flexibility, balance, and mental well-being.

Challenges:

Mobility issues or chronic pain.

Fear of injury or lack of motivation.

3. Young Executives

Recommended Activity: High-Intensity Interval Training (HIIT)

Why: Time-efficient, improves fitness levels, and helps release stress from demanding work schedules.

Challenges:

Lack of time due to work commitments.

Burnout or fatigue from work-related stress.

4. New Mothers

Recommended Activity: Postnatal Pilates or Light Aerobics

Why: These activities strengthen core muscles, improve posture, and support recovery after childbirth. They are also gentle and can be adapted to varying fitness levels.

Challenges:

Fatigue from caregiving duties.

Limited time and childcare responsibilities.

Barriers for Engagement

Each group faces unique challenges influenced by their stage of life, but common barriers include time constraints, motivation, and access to facilities. Solutions like tailored programs, community support, and flexibility in scheduling can help address these issues.

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For teenagers, team sports like soccer or basketball are ideal as they promote physical activity, social skills, and teamwork, though academic pressure and screen time can hinder participation.

Senior citizens benefit from walking or light yoga, which improve joint health, balance, and flexibility, but health issues and lack of motivation can be barriers.

Young executives can try HIIT for a quick and efficient workout that fits into busy schedules, though work commitments and sedentary habits often reduce activity levels.

New mothers might engage in postnatal yoga or baby-and-me classes to rebuild strength and bond with their baby, but fatigue and time constraints can limit their ability to exercise.

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teenagers: skateboarding

1. improves balance, coordination, endurance but is still exciting and can be done with friends

2. peer pressure or judgement from others

senior citizens: tai chi

1. improves flexibility and strength, but is not too strenuous and quite relaxing, reducing the risk of falls. can also be done with friends.

2. health concerns (chronic conditions etc)

young executives: spin

1. combines cardio and strength training, can also reduce stress

2. time constraints due to work, mental fatigue and exhaustion which discourages physical activity

new mothers: pilates

1. helps strenghten core muscles, improve posture, accomodates to needs of new mothers

2. childcare responsibilities and lack of facilities that cater to mothers

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for new mothers: yoga able to strengthen their body back

challenges: lack of time due to the newborn demands, fatigue due to lack of sleep, self physical recovery depending to the type of delivery

for teenagers: soccer as it improves social life

challenge: digital distractions, peer influence such as having friends not interested, financial constraint in joining a club/ purchasing equipment

for senior citizens: brisk walking as it is a non-vigorous exercise for them

challenges: health condition such as their bones not being strong anymore, lack of motivation as they might get tired easily, weather condition as they tend to get sick easily

for young executives: running as it is flexible for their schedule

challenges: time constraint as having a long working hour might be difficult for them, lack of motivation as no immediate result leads to inconsistent efforts, environment as no ideal running space may affect them

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Teenagers-sports so that its fun and versatile , lazy

senior citizen- walking because its easy, immobile

young executives - HIIT save time, busy

new mothers-strength training to allow her ease and strengthen the body , busy / weak

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Teenagers > Running, soccer or basketball as it requires a bit more of strength and energy. This would also grow their muscle strength. One challenge that teenagers are unable to pursue an activity is over addiction of technological trends leading to long hours sitting.

Senior Citizens > Tai Chi or line dance and some slow activities that are gentle to the body and does not require a lot of strength. One challenge that senior citizens have is the lack of energy due to their ageing bodies.

Young Executives > Gym. As they are already working, it is good to gym with goals to train on different parts of their body. One challenge that young executives have is the lack of time due to their hectic working schedules.

New Mothers > post-natal yoga or pilates due to it being gentle and good for their muscles especially after giving birth. One challenge that new mothers have is the lack of time due to new motherly commitments like taking care of children etc.

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Teenagers: Running/basketball/rock-climbing/cycling

WHY? Schools have these physical activities as CCAs.

Barriers: Teenagers focus too much time on their studies, leaving no room for any other activity

Senior Citizens: TAICHI/WALK

WHY? Easy to do, not so taxing on the body. Barriers: older people tend to have many body issues including aching joints which might hinder their motivation to do such exercises.

Young exec: Hiking/Cycling/

WHY? Easy and stress-relieving activities to get away from their work routines.

Barriers: Tired after work, lazy.

New mothers: YOGA

WHY? Not taxing on the body as they are still recovering.

Barriers: Caring for their newborn baby, anxiety from leaving her kids alone. post-partum etc

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Teenagers: Running, it helps to cut cardiovascular disease by almost half and helps to build stronger muscles.

Challenges: Modern teenagers would prefer screen time instead of exercising.

Senior citizens: Chair yoga, helps with mobility and balance while putting less stress on their muscles.

Challenges: Some senior citizens may be too weak to engage in physical activities due to their old age.

Young Executives: Zumba, helps to get their heart rate up without the need to use equipment's, can be done anywhere.

Challenges: Too busy with their work schedule, will be too tired to exercise after working hours.

New mothers: Walking, allows new mothers to go on a stroll together with the newborns. walking is not too strenuous, does not put that much stress on the body.

Challenges: The need to meet the needs of their child, no time to exercise.

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1. Teenagers: muscle strengthening

Helps them to build strengths, improve agility. Prevents osteoporosis in the later life.

challenges: lack of self motivation, busy with school work, resulting in insufficient time for exercise

Senior citizens: ta chi, cycling

These are gentle exercises which are not too vigorous for them. Their bones are more fragile so doing gentle exercises prevents them from getting hurt.

challenges: might be suffering from medical condition such as back pain, osteoporosis.

young executives: swimming, jogging

Vigorous activities helps them to build muscle strength

challenges: lack of time and self motivation

New mothers: yoga

Reduce their stress while ensuring fitness at the same time. It also helps to improve their flexibility.

challenges: lack of time, they have family and/or work commitments. Lack of family support, lack of motivation

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1. Teenagers: muscle strengthening

Helps them to build strengths, improve agility. Prevents osteoporosis in the later life.

Senior citizens: ta chi, cycling

These are gentle exercises which are not too vigorous for them. Their bones are more fragile so doing gentle exercises prevents them from getting hurt.

young executives: swimming, jogging

Vigorous activities helps them to build muscle strength

New mothers: yoga

Reduce their stress while ensuring fitness at the same time. It also helps to improve their flexibility.

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teenagers, i suggest that they can either engage in activities such as basket ball and cycling, where they can move about more and also its some of the things which people at that age do nowadays, some of the barriers and challenges they have are maybe not having the free and leisure time to do such activities due to their school or other personal reasons such as work or family issues. senior citizens, i suggest they do activities such as going to the park for a jog or even a stroll as due to their age they might have physical difficulties due to their body age, difficulties they will have are having weaker bodies which make them unable to move so vigorously. young executives, i suggest that they do activities such as gym exercise as at their age they are still able to grow muscles and also being still able to move more vigorously, difficulties they might have will be having insufficient time from their adult life such as work and other things they need to attend to. new mothers, i suggest that they do activities such as yoga and other activites that can help them stretch and also improve their body and help them recover from their damages their body has taken during pregnancy, difficulties they might have are such as post pregnancy difficulties such as having sore back or other parts of their body still not fully recovered.

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Teenagers: I would recommend football as it is a team sport which encourages teamwork and social interaction.

Barriers: Lack of time due to schoolwork and prefers playing videogames

Senior Citizens: I would recommend yoga as it is not a high intensity activity.

Barriers: Chronic illnesses or joint pain, lack of flexibility, fear of injury

Young Executives: HIIT (High Intensity Interval Training) as it takes less time compared to other physical activity while operating at a high intensity.

Barriers: Lack of time due to workload and tiredness or laziness from work

New Mothers: Stroller walking as it not only allows mothers to spend time with their kids, but it also increases physical activity.

Barriers: Lack of time due to looking after their kid and fatigue from adjusting to new schedule

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teenagers: kickboxing, since it is a high intensity workout, and it helps them build lean muscles. one key barrier is this activity is quite aggressive, and it may be dangerous.

senior citizens: brisk walking/jogging. encourages them to move their muscles and strengthens their bones. one key barrier is that some senior citizens are on wheelchairs, and they aren't able to walk.

young executives: simple weight training in the gym. it keeps them fit and in shape. one key barrier is that young executives are busy working and may not have the time to go to the gym to workout. gym subscription can also be expensive.

new mothers: bodyweight exercises such as squats, push-ups etc to regain body strength. some key barriers are fatigue and lack of time as they have to take care of their child.

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Teenagers - sports eg. swimming. As their bodies are still fit activities like swimming provide a chance to exercise while socialising (swimming with friends)

Senior citizens - walking, as their bones and joints are more sensitive to strenuous physical activities, walking would be a good physical activity

Young executives - running, to stay fit and healthy running would be a good choice as it doesn't have to be for long distances.

New mothers - yoga, as their bodies have been through a lot starting slow with simple stretches may be a good way to ease them back into physical activities

Key barriers

Teenagers - commitments to school hence lack of time to do such physical activities, availability of pools may be limited

Senior Citizens - may be faced with health issues that would hinder them from doing such physical activities

Young Executives - may be preoccupied with other commitments such as school and work.

New Mothers - Having to raise a child might be difficult enough that physical activities would not be their priority

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1. Teenagers:

Basketball as team sports as it could be a chance socialise. The challenges they might face could be the lack of time due to school work and the lack of motivation to exercise instead of staying at home.

2. Senior Citizens:

Taiji as it promotes relaxation and is a low impact exercise which would improve the balance and strength of elderlies. Challenges they might face could be age related conditions like joint pain that makes exercising difficul.

3. Young Executives:

HIIT Workouts as these are efficient and requires less time commitment. The challenges they might face could be long work hours with little time left for exercising and being too tired to exercise after a long day of work.

4. New Mothers :

Postnatal yoga which helps them regain their strength and bond with their baby at the same time. Challenges could be being overwhelmed with caring for the baby and not having time for themselves or being concious about their bodies after childbirth and would not want to be seen by others.

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TEENAGERS:

gym workouts because it promotes healthy growth, managing weights and it also sets as a foundation for their health in adulthood.

CHALLENGES:

Sometimes they will rather enjoy their life than do these since a lot of teenagers dont know what are the possible negative impact in the future.

sometimes teenagers might simply not have time also due to stress for school

SENIOR CITIZENS:

simply just walk around the park for a bit of time.

it can help to ease loneliness if they go out more often since some senior citizens are left alone at home.

it can also help to prevent muscle weakness.

CHALLENGES:

Many citizens have limited mobility making it tiring and difficult for them to move around

they could also have lack of energy

YOUNG EXECUTIVES:

walking or jogging.

it is quite flexible to add into their busy schedule

CHALLENGES:

might have time constraints or existing stress

NEW MOTHERS:

pelvic floor exercises

these exercises can help to strengthen the pelvic floor muscles after the childbirth

CHALLENGES:

will commonly feel fatigue from caring for their child and will have limited time

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Teenagers: Sports (e.g. volleyball)

Sports not only provide physical exercise but also help develop important social skills, teamwork, and leadership qualities. They can also boost self-esteem and reduce stress.

Challenge:

Lack of time as they might be busy with school and doing too much sports might affect their academics

Senior Citizens: Tai Chi

Tai Chi is a low-impact exercise that improves balance, flexibility, and strength. It's also known to reduce stress and anxiety, making it ideal for senior citizens.

Challenge:

Their bodies might be too fragile or it might worsen their condition

Young Executives: Yoga

Yoga is a great way for busy professionals to reduce stress, improve flexibility, and increase mindfulness. It can help them manage work-related stress and improve their overall well-being.

Challenge:

They might have little time to do yoga because of their tight work schedule

New Mothers: or Pilates

Pilates are specifically designed to help new mothers regain strength, improve posture, and reduce postpartum pain. These activities can also help with stress management and emotional well-being.

Challenge:

They might not have the energy because of the lack of sleep from getting stomach pains every now and then during the night, which may wake her up and affected her sleep

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teenagers - anaerobic team activites such as football (improve overall fitness at higher intensity)

challenges: lack of interest and focus

senior citizens - tai chi ( low impact that focuses on flexibility and strength )

challenges: fall risk, chronic illnesses

young executives - running ( easy task that helps maintian cardiovascular fitness that can be conducted any time of the day)

challenges: lack of time

new mothers - swimming (reduces stress of the body while regaining strength )

challenges: weakness and fatigue

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Teenagers:

Individual Sports (Swimming/Dance)

Why:

-> Develop skills, confidence & builds values.

Challenges:

-> School Commitments

-> Social Influence

Senior Citizens

-> Group Hikes

Why: Combats loneliness and fosters social connections.

Challenges:

-> Fall Risk

-> Health Conditions (e.g., heart disease)

-> Lack of Knowledge of which activities are safe and beneficial

Young Executives:

-> Gym Workouts

-> Home fitness Apps

Why:

-> Can be easily integrated into everyday routine

-> Practical

Challenges:

-> Work Stress (reduces motivation for exercise)

-> Time Constraints (Long work hours & tight deadline)

New Mothers:

-> Walking with a stroller

-> Pelvic floor exercises

Why:

-> More accessible

-> Helps with recovery from childbirth

Challenges:

-> Fatigue

-> Childcare Needs

-> Mental Health Struggles (Post-partum depression)

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teenagers - sports because it has a game element that allows competition as well. barrier: intimidation or perception that they will not be as good as others

seniors - taichi as it is a slow paced type of activity that still encourages movement. barriers: some may not be as flexible

young executives - group runs. allow physical activity as team bonding. barriers: may be too intense for some

young mothers - yoga. low intensity so it is not too stressful on the body. barriers: mothers with recent pregnancies may not be able to engage

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Teenagers - vigorous physical activity ( e.g: running, swimming) they are young hence they tend to have more energy in them. doing these activities will result in higher levels of fitness, lower body fat, and stronger bones and muscles

Challenges: Time constraints. Due to school work they might not have sufficient time to engage in physical activities.

Senior citizens - Tai chi, yoga. since they are fragile, doing these relaxed activities will prevent them from getting injuries.

Challenges - since they are really old their body conditions can limit mobility and exercise options.

Young executives ( 25-35) - Going to gym

This will allow them to build their muscles and stay fit.

Challenges: Might struggle to find work-life balance, since they are working. After work they will feel tired, hence not motivated to participate in these activities.

New mothers- Walking, jogging, and yoga. This will help improve their health both physically and mentally.

Challenges: They may be exhausted from caring for their baby and thus have no motivation to engage in physical activity.

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Senior citizens are recommended to do brisk walking as it is a less intense exercise as compared to running or jogging, it is an exercise that can get their heart rate up and their muscles working, it is also better than jogging for them as it exerts less impacts on their joints.

Some challenges can include, difficulty to breathe, joint issues, chronic deseases

for new mothers, yoga/pilates it can help strengthen their weak bodies

Some challenges can include, time management, tiredness.

for teenagers, team sports.

team sports can help teenagers to have a bigger social circle, develop their athleticism, teamwork, etc.

Some challenges can include academic commitments.

For young executives, jogging or running will be suitable for them as their scedule is usually packed so they have no time to go to gym or do some team sport.

Challenges include time constraint and lack of motivation

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Teenagers

activity: basketball/football

Why: Team sports as it helps teenagers with their coordination, teamwork, and social skills, while also building up their fitness. They would also be able to relieve their academic pressure through sports.

Challenges:

Teenagers would rather stay in the comfort of their homes, and play mobile games.

Senior citizens

Activity: Tai chi or walking

Why: they could benefit from these activity, as it helps to improve joint health, and flexibility.

Challenges:

A lack of motivation could cause them to not do it

Young executives

Activity: Gym

Why: they could plan for a high intensity workout which is quick but effective. This is due to them being very busy and are unable to spend to much time exercising.

Challenges:

Having infants at home could cause them to not have spare time to work out.

New Mothers

Activity:Postnatal yoga

Why:it helps them with their body after childbirth

Challenges:

Having child care responsibility makes it hard for them to make time to do the activity

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Teenagers

Recommended Physical Activity: Team Sports (e.g., basketball, soccer, volleyball)
Explanation:
Team sports foster social interaction, build teamwork skills, and keep teenagers physically active. The structured yet fun nature of these activities keeps them engaged and motivated. It also helps in developing physical coordination and cardiovascular endurance.

Key Barriers: Academic Pressure, Peer Influence, Lack of access.

Senior Citizens

Recommended Physical Activity: Low-Impact Exercises (e.g., walking, tai chi, or yoga)
Explanation:
Low-impact exercises are gentle on the joints, improve balance, flexibility, and strength, and reduce the risk of falls. Activities like tai chi are particularly beneficial for mental relaxation and overall wellness.

Key Barriers: Health Issues, Fear of Injury, Social Isolation.

Young Executives

Recommended Physical Activity: High-Intensity Interval Training (HIIT)
Explanation:
HIIT is ideal for young executives with busy schedules as it offers efficient workouts in a short time, helping to improve cardiovascular health and stress management. It also fits well with their fast-paced lifestyle.

Key Barriers: Time Constraint, Stress, Workplace Culture.

New Mothers

Recommended Physical Activity: Postnatal Yoga or Walking with a Stroller
Explanation:
Postnatal yoga helps new mothers rebuild core strength, improve posture, and relax. Walking with a stroller is practical and allows bonding time with the baby while promoting cardiovascular fitness.

Key Barriers: Time Management, Physical Recovery, Emotional Stress.