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Healthy Exercise for All Campaign

Introduction
Physical Activity and Health
Exercise and Health Roving Exhibitions
Physical Fitness
Physical Fitness Challenge Day 2014
Physical Fitness Test for the Community
Interactive Game
Healthy Exercise Ambassador
Fitness Programme for Special Target Groups
Children
Elderly
Persons with Disabilities
Dance for Health
Rope Skipping for Fun
Hiking Scheme
Qualiwalk Scheme
Exercise in the Workplace
Fitness Exercise for Women
Get active and enjoy a healthy life!
Virtual Class for Healthy Exercise
Download Area
Leisures Services
Back to LCSD
Deaprtment of Health
Web Accessibility Conformance Statement
 


Fitness Programmes for the Elderly

  1. Introduction
  2. Points to Note for the Elderly During Exercise
  3. Recommended Level of Physical Activity for the Elderly (Aged 65 or above):
  4. Fitness Exercise for the Elderly
  5. Virtual Class for Fitness Exercise for the Elderly
  6. Download pamphlet of Fitness Exercise for the Elderly

Warm-up Exercise

(i) Joint Mobility Exercise (5 to 10 minutes)

 

Neck


Graphic: Warm-up (Dynamic Exercise) 1
Look forwards.  Turn your head to the right slowly.  Return to the starting position.  Then turn your head to the left slowly.  Repeat 4 times.

[Note: Don't turn your head too many times.]
 

Shoulders
Graphic: Warm-up (Dynamic Exercise) 2   Graphic: Warm-up (Dynamic Exercise) 2

Bring your shoulders backwards. Lift and rotate them forwards. Repeat 8 times.

Bring your shoulders forwards. Lift and rotate them backwards. Repeat 8 times.

 

Chest and Back
Graphic: Warm-up (Dynamic Exercise) 2   Graphic: Warm-up (Dynamic Exercise) 2
Look forwards and keep your back straight. Bend your elbows with your palms facing the front. Pull your elbows backwards slowly. Keep your arms close to your body.

Push your palms forwards slowly. Return to the starting position.  Repeat 8 times.

 

Fingers and Forearms


Graphic: Warm-up (Dynamic Exercise) 4
Bend your arms with elbows at waist level. Clench your fists, release and spread your fingers. Repeat 8 times.
 

Waist
Graphic: Warm-up (Dynamic Exercise) 5   Graphic: Warm-up (Dynamic Exercise) 5
Stand erect. Arms akimbo with legs apart and slightly bent.
Turn your upper body slowly to the left, then slowly to the right. Repeat 4 times.

 

Legs

Graphic: Warm-up (Dynamic Exercise) 6
Stand erect.  Arms akimbo with legs slightly bent.  Stand with your feet shoulder-width apart.
Graphic: Warm-up (Dynamic Exercise) 6a
March on the spot, lifting your feet 8 times.


Graphic: Warm-up (Dynamic Exercise) 6b
Put one hand on the back of a chair or a table and stand erect.  Stand steadily on one leg and raise the other slightly.  Turn the sole of your foot inwards 8 times and outwards another 8 times.  Return to the starting position.  Repeat with the other leg.
 

Warm-up Exercise

(ii) Stretching Exercise  (10 to 15 minutes)

Static stretching - Perform each movement once or twice and hold for 10 to 30 seconds.  Breathe as usual.

 

Neck


Graphic: Warm-up (Stretching Exercise) 1
Lower your head and hold for 10 to 30 seconds. Return to the starting position. Turn your head to the right and hold for 10 to 30 seconds. Return to the starting position. Turn your head to the left and hold for 10 to 30 seconds. Return to the starting position.

 

Shoulders


Graphic: Warm-up (Stretching Exercise) 2a
Lift your shoulders and hold for 10 to 30 seconds. Return to the starting position.


Graphic: Warm-up Warm-up (Stretching Exercise) 2b
Hold your left arm straight and horizontally in front of your chest. Use your right arm to slightly press your left arm towards your body and hold for 10 to 30 seconds. Return to the starting position. Repeat with your right arm.

 

Back


Graphic: Warm-up Warm-up (Stretching Exercise) 3
Sit down. Interlock your fingers and put them in front of your chest with palms facing out or in. Push your arms forwards slowly. Hold for 10 to 30 seconds. Return to the starting position. Repeat once or twice.

 

Waist


Graphic: Warm-up Warm-up (Stretching Exercise) 4
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 and backwards as far as possible. Hold for 10 to 30 seconds. Return to the starting position and repeat with the other side. Repeat once or twice for each side.

 

Side of Waist


Graphic: Warm-up Warm-up (Stretching Exercise) 5
Stand with your feet shoulder-width apart. Put your left hand on your waist. Raise your right arm as high as possible and bend your waist to the left. Hold for 10 to 30 seconds. Return to the starting position and repeat in the opposite direction. Repeat once or twice for each side.

 

Legs



Sit on the front half of a chair with your back away from the chair back. Keep your back straight. Bend your right leg with the sole touching the floor. Straighten your left leg with the heel touching the floor and toes pointing upwards. Slowly bend your waist and stretch your hand towards the direction of your left toes. Hold for 10 to 30 seconds. Return to the starting position and repeat in the opposite direction. Repeat once or twice for each side.

 
 

Fitness Exercise for Elderly (20-30 minutes)

i) Chair Aerobic Exercise for the Elderly (To be done on a stable and sturdy chair. Folding chairs and office chairs with castors are not suitable.)


Graphic: Fitness Exercise (Chair Aerobic Exercise) 1
Sit on a chair. Lift your right leg 4 times, and then your left leg 4 times.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 2
Lift your right leg, put it down, and then lift your left leg, put it down. Lift your legs 8 times in total.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 3
Repeat the nd set and push your arms forwards and upwards at the same time when lifting your leg. Perform 8 times in total.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 5
Lift your right leg and then your left leg.  At the same time, clap your hands alternately on your right and left.  Perform 8 times in total.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 4
Repeat the nd set and lift your leg a bit higher each time.
 Clap your hands under your leg.  Perform 8 times in total.
 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 6
Keep your back slightly away from the chair back.  Bend your arms with fingers pointing upwards.  Raise your elbows up in front of your chest.  Extend your elbows sideways and then bring them back in front of you again.  Perform 8 times in total.

 
Fitness Exercise for Elderly

(ii) Walk Aerobic for the Elderly

Remarks: 1.
March briskly to the rhythm of some lively music.  Move your arms to match different dance steps.
2.
Lifting one leg and then the other is counted as one set of movements.

Graphic: Fitness Exercise (Walk Aerobic) 1
March on the spot 4 times, and then march forwards 4 times.  When marching forwards, push both arms forwards.

 

Graphic: Fitness Exercise (Walk Aerobic) 2
March on the spot 4 times, and then march backwards 4 times.  When marching backwards, bend your arms and move them in circular motion in front of your chest.

 

Graphic: Fitness Exercise (Walk Aerobic) 3
Tap your right heel in front of you and bring it back.  Then, tap your left heel in front of you and bring it back. When tapping your heel, bend arms and raise up your fists. Perform 4 times in total.

 

Graphic: Fitness Exercise (Walk Aerobic) 4
Step to the right 4 times, and then step to the left 4 times. When stepping sideways, bend your arms in front of your chest and then open them sideways.

 

Graphic: Fitness Exercise (Walk Aerobic) 5
March forwards 4 times and then backwards 4 times.  When marching, push your arms upwards from shoulder level.

 

Graphic: Fitness Exercise (Walk Aerobic) 6
Step to the right 4 times, and then step to the left 4 times.  When stepping sideways, raise your arms slowly from your sides up to the shoulder level.

 

Fitness Exercise for Elderly

(iii) Towel Exercise for the Elderly


Graphic: Fitness Exercise (Towel Exercise) 1
1) Stand erect.  Hold one end of the towel with your right hand and make fast circular movements with your right arm.  Repeat with the other hand.  Keep your arms straight.  Perform 8 to 12 times with each arm.

 

Graphic: Fitness Exercise (Towel Exercise) 2
Stand erect.  Stretch the towel horizontally with your hands grabbing both ends in front of your chest.  Push your arms forwards and then draw them back to the starting position.  Perform 8 to 12 times.

 

Graphic: Fitness Exercise (Towel Exercise) 3
Stand erect. Stretch the towel horizontally with your hands grabbing both ends in front of your chest.  Step forwards with your right leg and bend at the knee.  Straighten the other leg.  Push your arms forwards at the same time.  Return to standing position.  Repeat with the other leg.  Perform 8 to 12 times with each leg.

 

Graphic: Fitness Exercise (Towel Exercise) 4
Stand erect.  Do biceps curl with the towel in your hand.  Start with your right arm first, and then repeat with your left arm.  Perform 8 to 12 times with each arm.

 

Graphic: Fitness Exercise (Towel Exercise) 5
Stand erect.  Stretch your arms straight in front of your abdomen.  Hold the upper corners of the towel with your hands and lift your right foot to touch the lower part of the towel.  Return to starting position and repeat with your left foot.  Perform 8 to 12 times with each foot.

 

Graphic: Fitness Exercise (Towel Exercise) 6
Stand face to face with your partner.  Throw a knotted towel to each other.  Perform 8 to 12 times.  You may begin with a short throwing distance.

 

Fitness Exercise for Elderly

(iv) Static Balancing Exercise for the Elderly (5 to 10 minutes)


Graphic: Fitness Exercise (Static Balancing Exercise) 1
Stand erect with your arms akimbo.  Stand firm on your right leg.  Stretch your left leg forwards and lift it about 2 inches from the floor.  Hold for 5 to10 seconds before returning slowly to the starting position.  Repeat the exercise with the other leg.  Perform 2 to 3 times with each leg.

 

Graphic: Fitness Exercise (Static Balancing Exercise) 2
Stand erect with your arms akimbo.  Stand firm on your right leg.  Stretch your left leg backwards and lift it about 2 inches from the floor.  Hold for 5 to 10 seconds before returning slowly to the starting position.  Repeat the exercise with the other leg.  Perform 2 to 3 times with each leg.

 

Graphic: Fitness Exercise (Static Balancing Exercise) 3
Stand erect.  Raise your arms sideways up to shoulder level.  Stand firm on your right leg and lift your left leg to the left about 2 inches from the floor.  Hold for 5 to 10 seconds before returning slowly to the starting position.  Repeat the exercise with the same arm movements and start with your left leg standing.  Perform 2 to 3 times with each leg.

 

Fitness Exercise for Elderly

(v) Muscle Strengthening Exercise for the Elderly (5 to 10 minutes)

10 repetitions are counted as one set and 2 to 3 sets are recommended for each practice (with any combination of Exercise 1 or 2).

 


Lifting a Water Bottle

Graphic: Fitness Exercise (Muscle Strengthening Exercise) 1
Sit on a chair.  Hold a plastic bottle containing about 500 ml of water with your right hand.  Raise your right arm and keep it straight.  Hold for 5 seconds before returning slowly to the starting position.  Perform 10 times with each arm.

 
Lifting a Sandbag

Graphic: Fitness Exercise (Muscle Strengthening Exercise) 2
Sit on a chair and tie an ankle sandbag (½ to 2 lbs in weight) to each of your legs.  Slowly raise your left leg and stretch it forwards as far as possible with your foot slightly bending upwards.  Hold for a few seconds before returning slowly to the starting position.  Perform 10 times with each leg.

 

Cool-down Exercise

(i) Breathing Exercise for the Elderly (2 to 3 minutes)


Chest Expansion Exercise

Graphic: Fitness Exercise (Breathing Exercise) 1

Stand erect with your feet shoulder-width apart.  Bend your knees slightly with arms hanging down.  Raise your arms sideways slowly and inhale.  Straighten your knees when your hands are over your head.  Then, put down your arms slowly and exhale.  Return to the knees-bent position.  Perform 4 to 6 times.

 
Palms down and Breathe out

Graphic: Fitness Exercise (Breathing Exercise) 1
Stand erect with your feet shoulder-width apart.  Bend your knees slightly with arms hanging down in front of you.  Raise your arms slowly in front of your chest with palms facing downwards and inhale.  Straighten your knees when your arms reach the shoulder level.  Then, put down your arms slowly and exhale.  Return to the knees-bent position.  Perform 4 to 6 times.

 

Cool-down Exercise

(ii) Stretching Exercise (5 to 10 minutes)


Repeat the Stretching Exercise covered in Part A (ii).

 

For details about the Healthy Exercise for All Campaign, please call the Leisure and Cultural Services Department (LCSD) 24-hour customer hotline at 2414 5555 or visit the website of the LCSD at www.lcsd.gov.hk/healty.


For more information on health, please call the Department of Health’s 24-hour pre-recorded telephone hotline at 2833 0111 or visit the website of the Central Health Education Unit of the Department of Health at www.cheu.gov.hk

 

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Acknowledgement to  
Physical Fitness Association of Hong Kong, China

 

 

 
2003| Important notices Last revision date: 23 January, 2014