Healthy Lifestyles

Exercise and Games

Exercises, when designed as “games” and which include elements of fun and challenge, are more attractive to elders.
Even simple game like “Scissors, Paper, Stone” can be a form of mobilization exercise for the finger joints and a training of the hand grip power.

Design & Implementation of an Exercise Game:

Point 1: Consider elders’ interests and health conditions

• Group elders with similar abilities together.

Point 2: Set the objectives of the games clearly

• For examples: Decide whether the objective is to improve the elders’ team spirit, to stimulate their cognitive function or to increase their mobility, and plan the program accordingly.

Point 3: Consider time factors, venue, equipment, expected attendance and manpower

• For outdoor activities, weather, transportation as well as the equipment should be considered.

• Start with the easy part first and progress gradually. Avoid over-competitiveness and emphasize the enjoyment of the process.
  

Point 4: Increase the fun

• Use some handy and simple tools such as balls, beanbags, rubber bands and colour bands.

• Help those elders with visual problems by using larger font size and pictures with contrasting colours.

• Make use of festival spirit; for example: use lantern for decoration, and moon cakes during Mid-Autumn Festival.

• Invite different elders and their family members to demonstrate and participate.

Example of “Exercise and Game” (1) – arm exercise:

Step 1:

• 16 to 20 ambulatory independent elders.

Step 2:

• To plan a game that could improve their mobility of the arms.

Step 3:

• Use a small ball, tennis ball or bean bag, invite the elders and their family members to join.
  

Exercise and Game:

• Split the group into two queues.

• The elders can hold firmly onto stable handrails or furniture while passing the ball overhead to the person behind.

• The game can be continued in a reverse direction.

Analysis:

• This game can improve mobility of the shoulder joint, stretch the elbow and forearm as well as strengthen the hand grip power.

• This can also help to improve eye-hand coordination and team spirit.

Example of “Exercise and Game” (2) – lower limbs exercise:

Step 1:

• 6 to 8 frail elders who need walking aids or manual assistance.

Step 2:

• To plan a game that could improve mobility of the lower limbs.

Step 3:

• Use a medium size ball and about 1 to 2 pounds in weight.

• Ensure the venue is spacious enough to accommodate stable armchairs. Ask the elders to sit in a circle.

Exercise and Game:

• Ask the elders to kick the ball towards each other.

Analysis:

• This game can improve the knee mobility and also ankle control.

• It improves leg muscle strength and hence improves balance.

• If it is played for 10 minutes or more, it is a low impact cardiopulmonary exercise.

Exercise Intensity:

• Moderate intensity exercise carried out continuously for 30 minutes or in short bout of not less than 10 minutes each for at least three times weekly will give many health benefits. Such exercise leads to slight increase in heart beat but the person should still be able to talk without getting out of breath (hyperlink to pamphlet on GEFE).
  

Exercise and Game Safety:

Apart from the general principles of exercise safety (hyperlink to fact sheet on Exercise Safety) the following should be observed:

• Elders should be advised to exercise within their capacity, they should stop and seek medical advice if they feel unwell.

• Equipments should be disinfected properly after use.

• Start with a slower pace and smaller range of movements, then increase gradually; finish by slowing the pace gradually as a cool-down.

• For elders with chronic diseases such as Dementia and Stroke, consult health care professionals on their special needs.