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Health
Problems of the Elderly |
¡uCreate
your exercise program¡v- for both Elders & Caregivers
Q:How
should I start my exercise program?
A: Firstly,
you should fully understand the benefits
of exercise to your physical and psychosocial health. Then you can
set your own target and integrate the exercise program into your daily
activities. As a beginner, you should choose some milder exercises to
start with, each time lasting for about 10 to 15 minutes. Do not progress
too rapidly to minimize the risk of injury.
Q:
Is it advisable for patients with chronic diseases such as diabetes mellitus,
hypertension or knee joint problems to do exercise?
A: Patients with chronic diseases should also exercise regularly, but
they should seek professional advice prior to start their exercise program.
Diabetic patients can take up different types of exercise lasting for
30 to 60 minutes. Prolonged duration of exercise may lead to low blood
glucose level. They should also bring some carbohydrate snacks such as
biscuits and bread to maintain the blood glucose level as needed. Patients
with hypertension should work on their large muscle groups in the lower
limbs and the back by performing exercise like walking, cycling on static
bike and social dancing. Patients with knee joint problems should avoid
walking up and down stairs or slopes, or cycling on high resistance bike.
Patients with back pain should pay attention to their posture by keeping
the back straight while doing exercise.|
Q:
Which type of exercise is the best?
A: All exercises which are safe, not too strenuous and enjoyable are good
for us (hyperlink to fact sheet
on Ex. Safety). It is more enjoyable if you exercise with your friends,
such as Tai Chi, swimming or ball games.
Q:
How much exercise do I need to do to be considered as enough?
A: You should exercise for at least 30 minutes daily, which can be continuous
or cumulative with a minimum of 10 minutes each time. Exercise need not
be strenuous. Endurance training, weight training and stretching exercise
should all be included in the exercise
program.
Q:
How do I know whether the amount of exercise is excessive or not?
A: Your own feeling is the best indicator. The intensity of exercise would
be appropriate if your breathing rate increases and yet you are able to
talk to your friends, and there is no excessive muscle soreness after
exertion. If you experience severe joint pain, shortness of breath, chest
pain, dizziness, nausea, vomiting or other unusual discomfort, you should
stop doing exercise and seek medical advice immediately.
Q:
Please suggest some exercises suitable for elders.
A: Tai Chi, walking and cycling on static bikes are some examples of mild
exercises.
¡§General Exercise for the Elders¡¨ (picture from user manual), dancing,
ball games are exercises with moderate intensity. Before starting the
more vigorous exercises such as weight training, you should seek medical
advice and supervision from a professional trainer during exercise.
Related
topics
Exercise safety
"Healthy Ageing" Campaign
Resource Book (Traditional Chinese Only)
Exercise for Healthy Ageing
Video & VCD (Traditional Chinese Only)
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