According to the findings of the “Physical Fitness Test for the Community”, over 60% of the elderly (aged 60 to 69) were overweight or obese, and over 40% of them had a waist circumference of over 90 cm (for men) and 80 cm (for women) (the level of “central obesity” as defined by the World Health Organization). The study also found that around 37% of the elderly were suffering from high blood pressure.
The “Baseline Indicator”for physical activities requires participation in physical activity of moderate-or-above intensity at least three days a week with an accumulation of at least 30 minutes a day. The study revealed that less than 40% of the elderly could be considered “active”according to the Baseline Indicator. This reflected that most elderly people did not carry out sufficient physical activities to maintain good health.
The overall findings of the study underscored a certain degree of correlation between the levels of physical fitness and physical activity. To lead an enjoyable later life, the elderly should exercise regularly and keep a healthy lifestyle.
|＃To learn more about the physical activity and calorie expenditure will help body weight management.|
|Example 1:||For an elderly person aged 75 years and weighing 65 kg, a 30-minute slow walk will burn about 120 kcal of energy.|
|Example 2:||For an elderly person aged 60 years and weighing 50 kg, 30 minutes of fitness exercise will burn about 140 kcal of energy.|
|(Note: The examples shown above are for reference only. The actual amount of energy expended may vary with individual’s age, gender, physical fitness, skill level, intensity of exercise, etc.)|
To encourage the elderly to do more physical activities, information on some suitable exercises, including chair aerobics, walk aerobics and towel exercise, are provided below. Information on exercises to improve muscle strength and balance control are also provided to meet their needs.
Physical activities include recreational or leisure-time physical activities in their daily, family and community life, e.g. daily commuting (walking or cycling), performing official duties (for elderly still working), doing household chores, and participating in games, competitions, sports and planned exercises.
Remarks: Under the relevant guidelines of WHO, old age is defined as persons aged 65 and above. The Leisure and Cultural Services Department, in consultation with the relevant local professional bodies, considers that the Guidelines on the Amount of Physical Activity for the Elderly set out in this pamphlet also apply to persons aged 60 to 64.
|Steps:||A||Warm-up Exercises||(i) Mobility Exercises|
|(ii) Stretching Exercises|
|B||Fitness Exercises||(i) Chair Aerobics for the Elderly|
|(ii) Walk Aerobics for the Elderly|
|(iii) Towel Exercise for the Elderly|
|(iv) Static Balancing Training for the Elderly|
|(v) Muscle Strengthening Exercises for the Elderly|
|C||Cool-down Exercises||(i) Breathing Exercises for the Elderly|
|(ii) Stretching Exercises|
Physical Fitness Association of Hong Kong, China