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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
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Fitness Programmes for Persons with Disabilities

  1. Introduction
  2. Benefits of Exercise
  3. Notes for Doing Exercise
  4. A Guide to Exercise
  5. Warm-up Exercise (Stretching Exercise)
  6. Muscle Strengthening
  7. Cardiopulmonary Exercise
  8. Cool-down Exercise
  9. Fitness Programme for Persons with Disabilities
  10. Virtual Class for Fitness Exercise for Persons with Disabilities
  11. Download Pamphlet of Fitness Exercise for Persons with Disabilities
Introduction

Moderate amount of exercise is good for our health, especially for the disabled. Inactive people are prone to a number of health hazards. Prolonged inactivity will result in muscular atrophy and reduce the agility of the joints. It may also lead to osteoporosis, obesity and cardiovascular diseases, etc.

 

Benefits of Exercise

Exercise can promote health and bring you the following benefits:

  1. reduce the risk of cardiovascular diseases (such as coronary heart disease);

  2. help prevent illnesses like stroke, osteoporosis and some types of cancer (e.g. colon cancer);

  3. enhance the mobility and flexibility of the joints to lower the risk of injuries and falls;

  4. enhance physical fitness and strengthen cardiopulmonary functions;

  5. burn calories and maintain a healthy body weight; and

  6. relieve stress, build-up self-confidence, extend social circle and establish good inter-personal relationship.


Notes for Doing Exercise

Consult your physician and understand your condition before doing exercise. Note the following points when exercise:

  1. choose the right exercise that suits your physical ability and strength;

  2. exercise in an environment with good ventilation and suitable temperature;

  3. wear appropriate sportswear and sports shoes;

  4. do not make any drastic or abrupt movements, particularly when the exercise involves the neck, waist and knees;

  5. breathe naturally while doing exercise; and

  6. if you feel unwell when doing exercise, you should slow down or take a rest, if the unwell condition persists, you should consult your physician for safety sake.


A Guide to Exercise
  1. Posture

    Diagrams of recommended postures for exercises:

Supine lying Graphic: Supine lying

Sitting on a chair Graphic: Sitting on a chair

Standing Graphic: Standing

If not specified, persons with disabilities may according to their own ability, choose one of the following postures:

  • Supine lying

    Suitable for the housebound and those with weak limbs who can exercise on their own or with assistance from other people.

  • Sitting on a chair

    Suitable for those who cannot stand too long or who have weak lower limbs. Exercise by sitting on a chair of suitable height (allowing one's feet on the ground) and with straight back.

  • Standing

    Suitable for those who can stand steadily and take exercise without assistance from other people.
    1. Breathing Exercise

      Suitable for all persons - Close the mouth, breathe in through the nose and expand the chest then breathe out through the mouth.

    2. Frequency and Duration of Exercise

      For beginners - Twice a week and 15 minutes each time and progressively increase the duration to 30 minutes each time.

    3. Special Care

      For those who are very weak, they can exercise with assistance from their family members or carers.

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    Acknowledgement to the organizations for the provision of information:

    Hong Kong Physiotherapy Association, the Gymnastics Association of Hong Kong, China and Department of Physical Education, Hong Kong Baptist University

     

     
    2003| Important notices | Privacy policy Last revision date: 30 July, 2014