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Everyone knows the importance of exercise, yet we always find excuses to stay away from doing exercise even after retirement. In fact there are many ways to exercise our bodies. We can do some simple stretching while watching TV at home. If we like to use aids, there are plenty of facilities and equipment in nearby parks to allow users of all ages to strengthen their muscles and joints. The most important thing is to have the determination to do some exercise.。
 
To make it easier for readers, we provide video demonstrations of some simple exercises We wish to thank all tutors who demonstrate for us, in particular our volunteer Rehab Trainer Kelly Ling who personally provides guidance and instructions on how to do the exercises. As these exercises may not be suitable for all people, consultation with medical practitioners or physiotherapists may be needed if in doubt.


How much exercise should be taken by “green age” persons?


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

  • Do at least 2.5 hours a week of moderate-intensity aerobic exercise, or at least 75 minutes a week of vigorous-intensity aerobic exercise, or an equivalent combination of moderate- and vigorous-intensity exercises.
  • Aerobic exercise should be done in bouts of at least 10 minutes.
  • To achieve greater health benefits, progressively increase the duration of moderate-intensity aerobic exercise to 5 hours a week, or do vigorous-intensity aerobic exercise for 2.5 hours a week, or an equivalent combination of moderate- and vigorous-intensity exercises.
  • Do muscle-strengthening exercises that involve major muscle groups on two or more days a week.。


References:

Leisure and Cultural Services Department – Guidelines on the amount of Physical Activity for the Elderly


Warm-up Exercise


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)

Relevant websites/articles:


Simple Fitness Exercise

  • Hand Exercise for Health

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)
 

Relevant website:

十巧手(Chinese version only)
 

  • Exercising to Prevent Falls

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:

  • Fall history
  • Medical history and medication
  • Lower limb strength assessment
  • Balance assessment
  • Reaction assessment

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.


  • Laughter Yoga

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:


List of exercise videos on YouTube