At 52, retired accountant Regina See works out with a regularity and intensity that would put many younger people to shame.

The mother of two sons aged 25 and 29 goes to Planet Fitness three times a week, where she does hour-long stints of cardio work on the treadmill and stationary cycle. She attends hour-long group exercise classes on those days too.

That's not all. She also works out with a personal trainer for an hour three times a week.

She remembers how, as a chubby seven-year-old, her classmates used to call her "Shen Dianxia" - the Mandarin name of portly Hong Kong actress Lydia Sum. It affected her so much that she started eating less and exercising more, even at that age.

By the time she was in secondary school, the same friends were calling her "Lin Ching-hsia", after the slim Taiwanese actress of that era.

But See's figure continued to yo-yo. By the time she was in her late 20s, she was a mother of two, weighed over 70kg and was battling high cholesterol.

Then in 1986, she discovered aerobics. Combining a minimum of three hour-long workouts a week at home with a strict diet - her carbohydrate intake was one spoon of rice a day - she dropped almost 10kg in a month.

By 2000, she was a relatively fit 55kg. Her health improved and her confidence was at a high. But she found it hard to find time to exercise when her older son returned from studying overseas.

This time, she lost muscle tone and her health deteriorated. She suffered from a constant backache, a stiff shoulder and weak arms that meant she couldn't even carry a 2kg bag from the market.

She began exercising again last year and now swears she'll not stop. Her fitness tip for those over 50: Never stop exercising if you want to age gracefully.

LATERAL RAISE

What it works: The core, especially the obliques (side of waist) and shoulders
How to do it: Rest on your left side, propping your upper body up with your left arm. Using the core (waist and lower back), lift your body off the floor till only your left elbow and feet are in contact with the ground. Slowly raise your right hand towards the ceiling. Lower your right hand and slowly return to start position and repeat. Do this six (for beginners) to 20 (for stronger people) times on each side to complete one set. Aim for three sets.

FITBALL CHEST FLY

What it works: The chest and the buttocks
How to do it: Rest your upper back and head on a fitball, feet planted solidly for stability. Holding a light dumbbell (or a bottle of water) in each hand, extend your arms above your shoulders. Using your buttocks to keep you stable on the ball, slowly lower your left arm till it is parallel to the floor and slowly return to start position. Do this 20 times with each arm to complete one set. Aim for four sets.

FITBALL ROLLOUT

What it works: The abs, the buttocks and abs
How to do it: Sit on a fitball, arms held over your head. Slowly walk your feet away while you slide your back along the ball, using your abs to prevent you from falling back too fast. When you get to a position where only your upper back is on the ball, stop and slowly return to start position (using your abs to lift your upper body up). Do this 20 times to complete one set. Aim for three sets.