Inclusion Criteria:  age between 65 to 90 years old can stand up from a chair without armrests can walk independently for 2 minutes without relying on any mechanical assistance no medical issues according to the PAR-Q+ form assessment can complete the Senior Fitness Test (SFT)  Exclusion Criteria:  diagnosed with severe dementia (unable to understand and/or follow verbal commands) suffering from stroke, severe hypertension, heart disease, and diabetes hip or knee replacement surgery in the past 6 months hip fracture having undergoing rehabilitation plan unable to complete the pre-tests or post-test