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

(C) Cardiorespiratory Endurance Exercise 

You can do the following exercises with light music. Do 10-15 times at the beginning and increase the frequency gradually. Set your target to do 2 to 3 sessions of 10-15 minutes per session a day. After meeting the target, you may raise the level progressively to an accumulation of at least 150 minutes a week.

1. Hold the back of a chair firmly with one hand, while putting the other hand on your waist. March on the spot.

2. Hold a ball in front of your chest with both hands(starting position): i) Extend your arms to the front with straight arms and return to starting position;   ii) Hold the ball up above your head with straight arms and return to starting position; iii) Extend your arms to your left front with straight arms and return to starting position; iv) Extend your arms to your right front with straight arms and return to starting position. Repeat the whole set of exercise.

3. Lie on your back and move your legs like riding a bicycle.

Apart from the above exercises, you should also walk, push wheelchair and do muscle strengthening exercise more often. If you increase the frequency and duration of exercises, you can improve your cardiopulmonary function. Moderate amount of exercise is good for our health, however, as the mobility of persons of disabilities differs between individuals, the above information is for reference only.

(D) Cool-down Exercises (Stretching Exercises) - about 5 to 10 minutes  

Fitness Programme for Persons with Disabilities 

The organizers will arrange outreaching promotional activities on healthy exercise in various districts for persons with disabilities. Qualified instructors will visit special schools, sheltered workshops and rehabilitation institutions to guide and teach the disabled and their carers how to exercise.

More information

For details about the “Healthy Exercise for All Campaign”, please call the Leisure and Cultural Services Department (LCSD) 24-hour Customer Hotline at 2414 5555 (This hotline is handled by “1823”) or visit the website of LCSD at www.lcsd.gov.hk/en/healthy.

For more information on health, please call the Health Education Infoline of the Department of Health at 2833 0111 or visit the website of Centre for Health Protection at www.chp.gov.hk

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