Elderly Health Service

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Healthy Lifestyles

Exercise Safety

Regular exercise is beneficial for everybody, in both physical and psychological aspects. For the elderly, attention to exercise safety is important to avoid accidents.

Before exercise:

Do not exercise on an empty stomach or just after a big meal.
Wear comfortable clothing, socks and shoes.
Wear correct size and non-slippery, shoe-absorbing shoes.
Bring some water with you.
Avoid exercise in extreme weather.
Remember to have 5 to 10 minutes warm up and stretching exercise before starting.
Do not forget to repeat the cool down and stretching after exercise.

Exercise Precautions

Choose appropriate exercise according to your ability and interest. Never exceed your limit. Remember that it is NOT the harder the better.
If you have acute medical problem (such as fever, or pain), stop exercising.
If you have chronic medical condition (such as hypertension, diabetes mellitus, ischaemic heart disease and arthritis), it is better to seek advice from your doctor or physiotherapist beforehand.
If there is dizziness, fainting, shortness of breath, chest pain, vomiting, nausea and severe pain during exercise, stop exercising and seek medical advice as soon as possible.
For prolonged exercise like hiking, drink water from time to time to supplement the loss of body fluid due to sweating. Do not wait until you are thirsty.
Take appropriate breaks during exercise. Do not over-exert yourself.
Keep up with the exercise! At least 3 times per week, 20-30 minutes or more each time so as to derive the maximum benefit.
Exercise with friends. Company provides enjoyment, mutual encouragement and support.

Proper management of injuries

When there is an accident like sprain or injury, stop exercising right away to prevent any further damage.
Keep calm and rest in a safe place.
If there is muscle cramp, you can stretch the muscle gently and gently massage it, but do not bounce or stretch it too forcefully.
The proper treatment for sprain is RICE
R (rest the injured part)
I (ice -pack application)
C (compression by applying an elastic bandage)
E (elevate the swollen parts)
Do not massage as it would make it worse.
Extreme pain, rapid swelling, severe bruising, decreased range of movement or deformity may be signs of fracture, seek help from a doctor immediately.