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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
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Deaprtment of Health
Web Accessibility Conformance Statement
 


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
(B) Muscle Strengthening - about 10 to 15 minutes

Initially, 3-5 times for each movement. Gradually increase to 10-15 times. You can hold a dumbbell of about 1 lb or a plastic bottle instead. Keep your breathing smooth and regular when strengthening your muscles.

I. Upper Limbs
Graphic: Strengthening Exercise 1 Graphic: Strengthening Exercise 2
  1. Hold a dumbbell in each hand. Raise and straighten your arms horizontally to shoulder level. Then move your arms horizontally to the front of the chest. Return to starting position. Repeat.
  1. Hold a dumbbell in each hand. Arms at the side. Bend your arms towards your shoulders. Return to starting position and repeat.
Graphic: Strengthening Exercise 4 Graphic: Strengthening Exercise 5
  1. Hold a dumbbell in each hand. Arms at the side. Raise and straighten your arms horizontally to shoulder level. Return to starting position and repeat.
  1. Hold a dumbbell in each hand. First, lift the dumbbells to shoulder level. Then lift the dumbbells by extending your arms vertically. Return to starting position and repeat.
Graphic: Strengthening Exercise 5 Graphic: Strengthening Exercise 6
  1. Use the stronger arm to hold the weaker arm and straighten them upwards as far as possible. Repeat 15 times.
  1. With caretaker's assistance, raise your left arm horizontally to shoulder level. Bend your left forearm at the elbow and extend. Repeat 15 times. Repeat with the right arm.
Graphic: Strengthening Exercise 6
Graphic: Supine lying
Graphic: Strengthening Exercise 6
  1. Lie on the back with knees bent, hold a dumbbell in each hand and straighten your arms. Then raise your arms towards and over your head. Return to starting position and repeat.
Graphic: Sitting on a chairGraphic: Strengthening Exercise 9
  1. Put your hands gently on the edge of a chair and keep both feet on the floor. Lean forward slightly and lift the hips. Repeat.
II. Trunk
Graphic: Strengthening Exercise 7
Graphic: Supine lying
Graphic: Strengthening Exercise 8
Graphic: Supine lying
  1. Lie on the back with knees bent, lift your head and shoulders, and extend your arms towards the knees. Return to starting position and repeat.
  1. Lie on the back with knees bent, lift the hips from the mat surface, until the hips and the thighs are in a line. Return to starting position and repeat.
III. Lower Limbs
Graphic: Strengthening Exercise 15
Graphic: Supine lying
 
  1. Lie on the back with right knee bent. Left your left leg to 1 feet above the bed, hold for 5 seconds, and lower your leg slowly. Repeat 15 times. Repeat with the right leg.
Graphic: Sitting on a chairGraphic: Strengthening Exercise 10 Graphic: Sitting on a chairGraphic: Strengthening Exercise 11
  1. Sit on a chair, lift and straighten one leg first, then lower the leg horizontally on the floor. Repeat with the other leg
  1. Sit on a chair and kick a ball towards the wall with alternate legs.
Graphic: StandingGraphic: Strengthening Exercise 13 Graphic: StandingGraphic: Strengthening Exercise 14
  1. Hold the back of a chair firmly with both hands. Tiptoe with both legs or one leg. Raise your heel(s). Return to starting position and repeat.
  1. Hold the back of a chair firmly with both hands, lift one leg to the side 15 times, repeat with alternate legs.
    Note: To keep your balance, the range of motion should not be too large.
Graphic: Strengthening Exercise 16
Graphic: Supine lying
  1. Lie on the back with both legs completely extended. Raise left leg with the assistance of your caretaker. Bend your left knee and extend your leg. Repeat 15 times. Then repeat with your right leg.
 

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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