Dear older persons, we recommend you to …

Daily habits :

1. Get off your means of transportation one or two stops earlier and do more walking exercise.
2. Do exercises such as Tai Chi, Baduanjin (eight trigram boxing), stretching exercise or walking in morning.
3. Go to the elderly centre or sports venue in the afternoon and join some training classes and fun-for-all activities, such as fitness exercise for the elderly, hydro-fitness exercise, gateball, bowling greens, yoga or dancing activities.
4. Take a walk in the park after meal.

On holidays :

Play your favourite sports with your family or friends. This not only fosters your interest in sports but also strengthens your communication with your family and friends.

At home:

1. Do housework to exercise your limbs.
2. Use lightweight dumb-bells (1 pound to 2 pounds in weight) to do muscular training exercise or do some balancing exercises while watching the television.
3. Do some deep and long breathing exercise to give you a good sleep at night.
4. Move your joints and stretch the muscles involved regularly to relax the tense and fatigued muscles if you have been doing the same repetitive movements or maintaining a sustained posture for a long period of time.

Information on exercise suitable for the elderly is available at the following website: http://www.lcsd.gov.hk/healthy/b5/senior.php.

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