1. Introduction
2. Guidelines for Doing Exercise
3. Warm-up Exercise
4. Fitness Exercise for Elderly
5. Cool-down Exercise
   
6. Virtual Class for Fitness Exercise for Elderly
   
7. Download pamphlet of Fitness Exercise for Elderly

Doing a moderate amount of exercise is beneficial to elderly in maintaining their physical and mental health as well as enriching their social life. The advantages include:

1. Strengthening the cardiopulmonary functions, keeping the body in good health;
   
   
2. Controlling body weight, improving blood pressure and reducing the level of blood lipids;
   
   
3. Achieving better control of diabetes;
   
   
4. Preventing coronary heart disease and stroke;
   
   
5. Preventing osteoporosis;
   
   
6. Reducing the risk of falls;
   
   
7. Enlivening the state of mind as well as alleviating stresses and worries in life; and
   
   
8. Enhancing the chance of making friends with others, broadening the social circle.

When the "Healthy Exercise for All Campaign" was initially launched, the Leisure and Cultural Services Department, the Department of Health and the Physical Fitness Association of Hong Kong, China have specially developed a set of fitness exercises for elderly. The exercises have been well received by the public. In view of the fact that falls are common accidents among elderly, we have recently re-arranged the fitness exercises to better cater for their special need. The revised fitness exercises for elderly have added in the muscle strengthening exercise and balancing exercise on top of the chair aerobic, walk aerobic and towel exercises in the original version. It is hoped that the new addition will empower elderly with the ability to prevent falls.

1. Consult a doctor for medical advice before doing exercise;
   
   
2. Pay attention to safety and remember to clear all the obstacles within the exercise area;
   
   
3. Wear properly fitted sportswear and sports shoes;
   
   
4. Proceed step by step and start with simple exercise;
   
   
5. Remember to do sufficient warm-up and cool-down (stretching) exercises before and after exercise;
   
   
6. Keep breathing smoothly and beware of symptoms of feeling unwell, such as feeling dizzy, having shortness of breath and feeling chest tightness. If you have any of such symptoms, stop doing exercise immediately; and
   
   
7. Keep the intensity of exercise within the scale from 4 to 7 according to the "Rating of Perceived Exertion Scales" (see the table below).
   
   

Rating Of Perceived Exertion Scales

Fitness Exercise for Elderly

Steps:		Warm-up Exercise	(i) Dynamic Exercise
			(ii) Stretching Exercise
		Fitness Exercise	(i) Chair Aerobic Exercise for Elderly (ii) Walk Aerobic for Elderly (iii) Towel Exercise for Elderly (iv) Static Balancing Exercise for Elderly (v) Muscle Strengthening Exercise for Elderly
		Cool-down Exercise	(i) Breathing Exercise
			(ii) Stretching Exercise