We all know that everyone should exercise regularly to strengthen the body. But how much physical activity is considered appropriate for “green age” persons? It depends on individual needs. Don't force yourself in any case. Just exercise to feel good. In this regard, guidelines and advice from different specialists and organizations are available in this page for your reference.
Guidelines on the amount of exercise for age group of 60 and above
Warm-ups before any strenuous exercise can reduce the risk of injury.
Let's first warm up with some simple stretching exercises.
Video demonstration: Healthy Living – Lesson on 10-minute stretching exercise (養生有道 - 醫師教拉筋 十分鐘一身鬆)
Our hands have different acupoints. It is believed that by hitting proper acupoints on one hand with the other from time to time, the stimulation can help protect against certain ailments and is thus beneficial to health. You may practise the hand exercise shown on the video here (Chinese version only)
十巧手(Chinese version only)
Older people's vulnerability to falls in their daily life has been a cause for concern as it can lead to severe consequences. Some are especially prone to falls because of personal factors (e.g. reduced sensation, lower body weakness, poor balance, misuse of walking aids), physical environment and taking of medications.
For an initial understanding of the fall risk faced by your aged parents in everyday life, you may make a simple self-assessment for your parents, or even for yourself, in five areas as follows:
If you want to know more about the assessment of fall risk, you may refer to Self-evaluation— Fall Risk Screeningunder the Community Fall Prevention Campaign or An Osteoporosis Self Assessment( Chinese version only) introduced by the Hospital Authority. For further information on fall prevention, please visit the website of Community Fall Prevention Campaign.
The risk of fall can be much reduced by taking fall prevention exercise regularly to increase strength and improve balance.
Laughing out loud can be an aerobic exercise! Developed by an Indian physician Dr. Madan Kataria in 1995, “Laughter Yoga” combines laughing with yoga stretches and breathing exercises (Pranayama), which helps bring more oxygen to one's body and brain. A typical laughter yoga session focuses on group dynamic interaction. When participants laugh as a group, fake laughter quickly turns into genuine/natural laughter. Apart from Making Friends in the process, participants will be able to form a more positive attitude, thereby relieving the physical and mental Stress faced by them.
Other relevant websites:
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