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

(i) Dynamic Exercise

Neck

Look forward. Turn your head to the right slowly.
Return to starting position. Then turn your head to the left.
Repeat 4 times.
[Note: Don't turn your head too many times.]

Shoulders

Bring your shoulders backward. Lift and rotate them forward. Repeat 8 times.	Bring your shoulders forward. Lift and rotate them backward. Repeat 8 times.

Chest

Look forward and keep your back straight. Bend your elbows. Push them backward slowly with palms facing the front. Keep your arms close to your body.	Push your arms forward slowly. Return to starting position. Repeat 8 times.

Fingers and Forearms

Bend your arms with elbows at waist level. Clench your fists, release and spread your fingers. Repeat 8 times.

Waist

Stand erect. Arms akimbo with legs apart and slightly bent.	Bend your arms with elbows at waist level. Turn your upper body slowly to the left, then to the right. Repeat 4 times.

Legs

Stand erect. Arms akimbo with legs slightly bent. Stand with your legs shoulder width apart.

March on the spot with feet up and down 8 rounds.



Put one hand on the back of a chair or a table and stand erect. Stand still on one leg, while raising the other slightly. Turn the sole of your foot inward 8 times and outward another 8 times. Return to starting position. Repeat with the other foot.

(ii) Stretching Exercise (It's going to take 10 - 15 minutes.)

1. March on the spot - for 1-2 minutes to warm up your body.
2. Static stretching - Do each movement 1-2 times and hold for 10-15 seconds. Breathe as usual.

Neck

Lower your head. Hold for 10-15 seconds. Return to starting position. Turn your head to the right. Hold for 10-15 seconds. Return to starting position. Turn your head to the left. Hold for 10-15 seconds. Return to starting position.

Shoulders

Lift your shoulders. Hold for 10-15 seconds. Return to starting position.

Stretch your left arm and put it in front of your chest. Push your left arm with your right hand slightly towards your body. Hold for 10-15 seconds. Return to starting position. Repeat with your right arm.

Back

Sit down. Interlock your fingers and put them in front of your chest with palms facing out or in. Push your arms forward slowly. Hold for 10-15 seconds. Return to starting position. Repeat 1-2 times.

Waist

Sit down with your back slightly away from the back of the chair. Keep your back straight. Lift your forearms to waist level. Turn your upper body slowly to the right as far as possible. Hold for 10-15 seconds. Return to starting position. Repeat with the other side. Do 1-2 times for each side.

Waist

Stand with your legs shoulder width apart. Put your left hand on your waist. Raise your right arm as far as possible and bend your waist to the left. Hold for 10-15 seconds. Return to starting position. Repeat with the other arm.

i) Chair Aerobic Exercise for Elderly(We will do it on a chair. However, folding chairs are not suitable.)

Sit on a chair. Lift your right leg 4 times, then your left leg 4 times.

Lift your right leg, then your left leg, do it 8 times altogether.

Repeat Step . Push your arms forward and upward at the same time. Do it 8 times altogether.

Repeat Step . Lift the legs a bit higher. Clap your hands under the leg, 8 times altogether.

Lift your right leg and then your left leg. At the same time, clap your hands alternatively on your right and then on your left. Do it 8 times altogether.

Sit down with your back slightly away from the back of the chair. Raise your elbows up to the level of your chest. Extend your elbows sideways. Return to starting position. Do it 8 times altogether.

(ii) Walk Aerobic for Elderly

March on the spot 4 times, then march forward 4 times.

March on the spot 4 times, then march backward 4 times.

First, tap the right heel straight in front. Return to starting position. Then tap the left heel straight in front. Return to starting position. Do it 4 times altogether.

Take 4 steps to the right. Then take 4 steps to the left.

March forward 4 times, then march backward 4 times.

Take 4 steps to the right, then take 4 steps to the left.

(iii) Towel Exercise for Elderly

1) Hold the towel with your right hand and make fast circular movements. Repeat with the other hand. Do it 8 -12 times for each hand. Keep your arms straight.

Stretch the towel tightly with your hands and push your arms forward. Do it 8 -12 times.

Take one step forward and bend at the knee, straighten the other leg. Stretch the towel tightly with your hands and push your arms forward. Return to starting position. Repeat with the other leg. Do it 8 -12 times for each leg.

Do biceps curl while holding the towel with your right hand. When completed, repeat it with your left arm. Do it 8 -12 times for each arm.

Hold the towel with your hands in front of the abdomen. Then lift your right leg until it touches the towel. Return to starting position. Repeat with your left leg, 8 -12 times for each leg.

Partners standing face to face. Throw the tied-up towel to each other. Do it 8 -12 times. A short throwing distance will be good enough for initial practice.

(iv) Static Balancing Exercise for Elderly

Stand erect with your arms akimbo. Stand still on your right leg. Stretch your left leg with sole facing the front. Lift it slightly until it is about 2 inches from the floor. Hold for 5 -10 seconds. Lower your leg slowly. Stand on both legs again. Do it with the other leg. Repeat 2 - 3 times with alternate legs.

Stand erect with your arms akimbo. Stand still on your right leg. Stretch your left leg backward and lift it slightly until it is about 2 inches above the floor. Hold for 5 - 10 seconds. Lower your leg slowly. Stand on both legs again. Do it with the other leg. Repeat 2 - 3 times with alternate legs.

Stand erect and spread your arms. Raise your arms from the sides of your body to shoulder level. Stand still on your right leg. Lift left leg slightly to the left to about 2 inches above the floor. Hold for 5 - 10 seconds, lower leg slowly to stand on both legs again. Repeat with the other leg, 2 - 3 times for each side.

(v) Muscle Strengthening Exercise for Elderly

Lifting a Plastic Bottle

Sit on a chair. Hold a plastic bottle containing about 500 ml water with your right hand. Raise your right arm until the elbow is straightened. Hold for 5 seconds. Lower your arm slowly. Repeat 10 times for each arm.

Lifting a Sand Bag

Sit on a chair and tie a sand bag (weighing about ½ -2 lbs.) to your left ankle. Slowly straighten your left knee as far as possible in order to lift the leg up, with the sole slightly facing the front. Lower the leg slowly. Repeat 10 times for each leg.

Inhaling and Exhaling Exercise for the Chest

Stand erect with your legs shoulder width apart. Bend your knees slightly, with arms down at your front. Raise your arms slowly and inhale. Unbend your knees when your hands are crossing over your head. Lower your arms slowly and exhale. Return to the "knees-bent" position. Repeat 4 - 6 times.

Palms down and Breathe out

Stand erect with your legs shoulder width apart. Bend your knees slightly, with arms down at your front. Raise your arms slowly and inhale. Unbend your knees when your arms have reached the shoulder level. Lower your arms slowly and exhale. Return to the "knees-bent" position. Repeat 4 - 6 times.