Fitness Programmes for Persons with Disabilities

Introduction Benefits of Exercise Points to Note During Exercise A Guide to Exercise Warm-up Exercise (Stretching Exercise) Muscle Strengthening Cardiorespiratory Endurance Exercise Cool-down Exercise Fitness Programme for Persons with Disabilities Virtual Class for Fitness Exercise for Persons with Disabilities Download Pamphlet of Fitness Exercise for Persons with Disabilities

(B) Muscle Strengthening - about 10 to 15 minutes 

Practise 3 - 5 times initially for each movement and gradually increase to 10 - 15 times. You can hold a dumbbell of about 1 lb or a plastic bottle to exercise. Keep your breathing smooth and regular when strengthening your muscles.
I. Upper Limbs
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 and repeat.	2. Hold a dumbbell in each hand with arms at the side. Bend your arms toward your shoulders. Return to starting position and repeat.
3. Hold a dumbbell in each hand with arms at the side. Raise and straighten your arms horizontally to shoulder level. Return to starting position and repeat.	4. 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.
5. Use the stronger arm to hold the weaker arm and straighten them to lift upward as far as possible. Repeat 15 times.	6. With caretaker's assistance, raise your left arm horizontally to shoulder level. Bend your left forearm at the elbow and extend. Repeat 15 times. Then repeat with the right arm.
7. Lie on the back with knees bent, hold a dumbbell in each hand and straighten your arms. Then raise your arms toward and over your head. Return to starting position and repeat.
8. Put your hands gently on the edge of a chair and keep both feet on the floor. Lean forward slightly and lift the hips. Return to the starting position and repeat.

II. Trunk
9. Lie on the back with knees bent, lift your head and shoulders, and extend your arms toward the knees. Return to starting position and repeat.	10. 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
11. Lie on the back with right knee bent. Lift your left leg to 1 feet above the bed and hold for 5 seconds, then lower your leg slowly. Repeat 15 times. Repeat with the right leg.
12. Sit on a chair, lift and straighten one leg first, then lower the leg horizontally on the floor. Repeat with the other leg	13. Sit on a chair and kick a ball toward the wall with alternate legs.
14. 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.	15. Hold the back of a chair firmly with both hands, lift one leg to the sideways. Repeat 15 times. Repeat with the other leg. Note: To keep your balance, the range of motion should not be too large.
16. Lie on the back with both legs fully 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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