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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
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Fitness Programmes for Older Persons

  1. Introduction
  2. Guidelines for Doing Exercise
  3. Warm-up Exercise
  4. Fitness Exercise for Older Persons
  5. Cool-down Exercise
  6. Virtual Class for Fitness Exercise for Older Persons

  7. Download pamphlet of Fitness Exercise for Older Persons

Warm-up Exercise

(i) Dynamic Exercise

 

Neck

Graphic: Warm-up (Dynamic Exercise) 1
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
Graphic: Warm-up (Dynamic Exercise) 2 Graphic: Warm-up (Dynamic Exercise) 2
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
Graphic: Warm-up (Dynamic Exercise) 2 Graphic: Warm-up (Dynamic Exercise) 2
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

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. Bend your arms with elbows at waist level. Turn your upper body slowly to the left, then to the right. Repeat 4 times.

 

Legs


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


Graphic: Warm-up (Dynamic Exercise) 6b
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.

 

Warm-up Exercise

(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

Graphic: Warm-up (Stretching Exercise) 1
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


Graphic: Warm-up (Stretching Exercise) 2a
Lift your shoulders. Hold for 10-15 seconds. Return to starting position.


Graphic: Warm-up Warm-up (Stretching Exercise) 2b
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

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 forward slowly. Hold for 10-15 seconds. Return to starting position. Repeat 1-2 times.

 

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 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

Graphic: Warm-up Warm-up (Stretching Exercise) 5
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.

 

Fitness Exercise for Older Persons

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


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

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 2
Lift your right leg, then your left leg, do it 8 times altogether.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 3
Repeat Step . Push your arms forward and upward at the same time. Do it 8 times altogether.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 4
Repeat Step . Lift the legs a bit higher. Clap your hands under the leg, 8 times altogether.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 5
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.

 

Graphic: Fitness Exercise (Chair Aerobic Exercise) 6
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.

 
Fitness Exercise for Older Persons

(ii) Walk Aerobic for Older Persons

Remarks: 1. Let's march briskly by following the light rhythm of some lively music. You can move your arms to match different dancing step.
2. Lifting one leg and then the other is considered as marching 1 time.

Graphic: Fitness Exercise (Walk Aerobic) 1
March on the spot 4 times, then march forward 4 times.

 

Graphic: Fitness Exercise (Walk Aerobic) 2
March on the spot 4 times, then march backward 4 times.

 

Graphic: Fitness Exercise (Walk Aerobic) 3
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.

 

Graphic: Fitness Exercise (Walk Aerobic) 4
Take 4 steps to the right. Then take 4 steps to the left.

 

Graphic: Fitness Exercise (Walk Aerobic) 5
March forward 4 times, then march backward 4 times.

 

Graphic: Fitness Exercise (Walk Aerobic) 6
Take 4 steps to the right, then take 4 steps to the left.

 

Fitness Exercise for Older Persons

(iii) Towel Exercise for Older Persons


Graphic: Fitness Exercise (Towel Exercise) 1
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.

 

Graphic: Fitness Exercise (Towel Exercise) 2
Stretch the towel tightly with your hands and push your arms forward. Do it 8 -12 times.

 

Graphic: Fitness Exercise (Towel Exercise) 3
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.

 

Graphic: Fitness Exercise (Towel Exercise) 4
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.

 

Graphic: Fitness Exercise (Towel Exercise) 5
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.

 

Graphic: Fitness Exercise (Towel Exercise) 6
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.

 

Fitness Exercise for Older Persons

(iv) Static Balancing Exercise for Older Persons


Graphic: Fitness Exercise (Static Balancing Exercise) 1
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.

 

Graphic: Fitness Exercise (Static Balancing Exercise) 2
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.

 

Graphic: Fitness Exercise (Static Balancing Exercise) 3
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.

 

Fitness Exercise for Older Persons

(v) Muscle Strengthening Exercise for Older Persons


Lifting a Plastic Bottle

Graphic: Fitness Exercise (Muscle Strengthening Exercise) 1
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

Graphic: Fitness Exercise (Muscle Strengthening Exercise) 2
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.

 

Cool-down Exercise

(i) Breathing Exercise for Older Persons (It's going to take 2 - 3 minutes.)


Inhaling and Exhaling Exercise for the Chest

Graphic: Fitness Exercise (Breathing Exercise) 1
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

Graphic: Fitness Exercise (Breathing Exercise) 1
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.

 

Cool-down Exercise

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


Repeat the "Stretching" Exercise introduced in (A).

 

The organizer will arrange outreaching promotional activities on healthy exercise in various districts for older persons. Qualified instructors will visit the integrated services centers for the elderly, the day care centers, home for the aged, etc. to guide and teach older persons and their carers how to do exercise. For details, please call Government Hotline 1823.

For more useful information on health, please call the hotline of the Department of Health at 2833 0111 or visit the website http://www.cheu.gov.hk

Acknowledgements:

Special thanks to the Physical Fitness Association of Hong Kong, China for assisting in the production of the above information.

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