Singaporeans love Japan. According to the Japan National Tourism Organisation, a record 726,200 Singaporeans travelled there in 2025, up 5.1% from the previous record set in 2024. Kansai, home to Kyoto, Osaka and Nara, was the most popular region, followed by destinations such as Hokkaido, Kanto and Kyushu. What the brochures don’t mention is how physical these trips can be, especially for travellers over 50.
What a Typical Trip Asks of Your Body
Most holidays involve far more walking, climbing and lifting than daily life in Singapore. Here’s what to expect, and what to train for:
| Travel demand | What it requires | What to train |
| Temple and shrine visits | Long flights of stone steps, often uneven | Leg strength and step-ups |
| Train station transfers | Stairs, long corridors and crowds | Endurance and balance |
| Luggage | Lifting cases onto racks and into overhead bins | Back, shoulder and grip strength |
| Winter destinations | Icy, slippery pavements | Balance and ankle stability |
| Full sightseeing days | Hours on your feet, day after day | Walking stamina and recovery |
The good news is that all of these can be prepared for. A personal trainer for over 50s can turn your itinerary into a training plan, focusing on the specific demands of where you’re going rather than generic fitness.
Eight Weeks Before: Build the Base
Two months out is a sensible time to start, giving muscles and joints time to adapt without rushing. The focus at this stage is general strength and walking endurance. Sessions typically include sit-to-stands, step-ups, rows and carries, while daily walks gradually lengthen. Taking the stairs at your HDB block or MRT station instead of the lift or escalator is a simple way to add practice between sessions, and it costs nothing.
This is also the time to see your doctor if you have any health conditions, so that medication, travel vaccinations and any activity limits are sorted well before departure.
Four Weeks Before: Get Specific
With a base in place, training shifts towards the trip itself. Working with a personal trainer for the elderly in Singapore at this stage might mean longer stair sessions for a Kyoto itinerary, more balance and ankle work for a snowy Hokkaido trip, or practising lifting a loaded suitcase safely from floor to bench height.
It’s also worth doing a few longer walks in the shoes you plan to wear, so blisters and sore feet show up in Singapore rather than halfway through a day of sightseeing. In the final week, ease off the harder sessions so you board the plane feeling fresh rather than sore.
On the Plane
Long flights mean hours of sitting, which leaves hips stiff and legs heavy on arrival. A few habits make the journey easier:
- Get up and walk the aisle when it’s safe to do so.
- Do ankle circles and calf raises while seated.
- Drink water regularly and go easy on alcohol.
- Lift cabin bags with your legs, keeping the bag close to your body.
If you have a history of blood clots, heart conditions or recent surgery, ask your doctor for specific advice before a long-haul flight, as additional precautions may be recommended.
On the Ground
Pace matters more than distance. Building rest stops into each day, alternating busy sightseeing days with lighter ones, and starting the morning with a few minutes of gentle mobility work help keep energy steady across the whole trip. On icy pavements, shorter steps and footwear with good grip reduce the risk of slipping.
Japan’s train network makes it easy to cover a lot of ground, but larger stations can involve long walks between platforms and plenty of stairs, especially at older or smaller stations. Sending large suitcases ahead with a luggage forwarding service, where available, can save a great deal of lifting and leaves your energy for the sights. Travelling with a lighter day bag worn on both shoulders also spreads the load more evenly than a single-strap handbag.
When You’re Back Home
It’s tempting to stop training once the trip is over, but the fitness you built is worth keeping. Many travellers find the holiday shows them exactly where they’d like to improve, whether that’s climbing stairs without stopping or carrying bags more comfortably. Those observations make an ideal starting point for the next block of training, and for planning the next trip with even more confidence.
Your Body’s Packing List
Before you zip up the suitcase, run through this quick check:
- Legs: able to climb several flights of stairs without stopping.
- Stamina: comfortable walking for a few hours with short breaks.
- Balance: steady on uneven ground and when turning quickly.
- Lifting: confident handling your own luggage with good technique.
Vigeo’s trainers build programmes around each client’s goals, and a holiday you want to enjoy fully is an excellent one to train for. Contact Vigeo Health & Fitness with your travel dates, and start preparing for the trip ahead.