【Learning Points】
  1. Correlation with the physical strength of the upper and lower limbs, cardiopulmonary function, agility, flexibility, aging level, and cognitive function correction in older people.
  2. When an old man swims, he chooses a warm water pool, warms his body, and keeps his body warm.
  3. Chronic diseases that affect elderly people who are immobile, often suffer from aphasia, incompetence, and incapacitation problems, as well as an increase in the population.
 
I. What are the risks of not exercise for elderly?
Muscle strength, cardiorespiratory function, agility and flexibility in the upper and lower limbs of elderly are positively correlated with the degree of ageing and cognitive function. In addition, lack of exercise lead to disability and chronic diseases, dementia, and finally increase the risk of falls.
 
II. What are the benefits of exercise for elderly?
Through health promotion, elderly can improve their physical and mental health, slow down ageing, increase their physical capacity, prevent falls and frailty, assist in the care of dementia and disability, and significantly reduce the risk of illness and death among the elderly, thereby reducing the cost of medical treatment and avoiding the use of drugs.
 
III. Exercise for Life- One more minute of exercise, two more minutes of life!
  1. Easy walk daily:
    Encourage yourself to go shopping every day for 5 minutes, walk back and forth from a toileting about 2-minute and walk for 1 minute to drink water.
  2. Walking after meals and not watching TV:
    Walk for 30 minutes after meals and exercise for 30 minutes each time, 2-3 times a week.
  3. Use television commercial time to exercise:
    A. Eye exercise: the eyes rotate up and down, side to side.
    e2daa9a2ad64553cb8367dd0780a3a33.jpg
    (Source: AI-generated)
    B. Neck exercise:
    (a) Head forward, back, left, right stretch action.
    97652ba63ceb90e92b5e781d25626976.jpg
    (Source: AI-generated)
    (b) Back of the neck stretch exercise: place your hands behind your head, back straight, chin tucked in, hands pressing your head downwards.
    facced5dae3412d65cdbc3056bd1ec8d.jpg
    (Source: AI-generated)
    C. Torso exercise: hula hoop exercise.
    4fbb06c9af93a3a5c0b3b7aa332cc75d.jpg
    (Source: AI-generated)
    D. Upper limb muscle movement: elbow to lifted weights (a bottle filled with water).
    9be11c8e18516125299c8e90c032cfb4.png
    (Source: AI-generated)

    E. Enhance the leg muscle strength movement, as shown below:
    (a) Single leg back raise exercise
    9e6b89aab810039a64fc708765b58362.jpg
    (Source: AI-generated)
    (b) Sitting leg lifts exercise
    61aab129e9eac8b63be1b0ceb520ad08.jpg
    (Source: AI-generated)
    (c) Standing heel lifting exercise
    c4dd665824e1d1e6e044029a825ffddf.jpg
    (Source: AI-generated)
  4. Swimming:
    Choose a heated swimming pool and warm up well to prevent cramps; about 30 minutes of exercise is best.
    30a05d932b72dcb5c366627cd98c72df.png

    (Source: AI-generated)
  5. Enjoy sports, participate in free sports groups:Such as: Yuan-ji dance, Wai Dan Kung, Tai Chi fist , Rhythm dance, Ballroom dancing.
    f8ec933cbc9477a0dde9183725563fa9.jpg                af18a35a356072ca1ca2c5e9f48c54bc.jpg
    (Source: AI-generated)
IV. Exercise tips for elderly:
  1. Set the frequency and duration of exercise: half an hour, three times a week; you can build up to at least 10 minutes each time throughout the day.
  2. Choose moderately-intense level exercises: keep increasing the intensity and time of exercises depends on personal tolerance, do a little tired but not too tired, such as brisk walking, cleaning, swimming, dancing and cycling.
  3. Should wear socks and shoes, to avoid foot injury.
  4. Friends and family continue to remind the elderly activities or to find sports companions, it help for stay motivated and keep yourself moving.

V. Conclusion:
By maintaining good exercise habits, elderly can not only improve their muscular endurance and poor balance, but also boost their self-confidence, reduce the inconvenience caused by their disability, significantly improve their quality of life without feeling that they are gradually ageing, and feel relaxed and happy, thus reducing stress and enjoying a healthy and happy life.

VI. Reference:
  1. Yu, F., et al. (2023).Mind–body exercise improves cognitive function more than aerobic and resistance exercise in adults aged 55 years and older: An umbrella review. European Review of Aging and Physical Activity.
  2. Guirguis-Blake, J. M., Perdue, L. A., et al. (2024).Interventions to prevent falls in older adults: Updated evidence report and systematic review for the U.S. Preventive Services Task Force. JAMA, 331(21). https://doi.org/10.1001/jama.2024.4166
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    資料夾名稱
    English
    上傳者
    黃郁琇
    單位
    中榮護理衛教
    英文名稱
    Simple Home-Based Exercise for elderly
    分類
    健康促進
    科別
    英語
    癌症照護
    建立
    2024-01-25 22:44:28
    最近修訂
    2026-04-01 09:57:43
    版本
    2026-04-01
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