【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.
    ef1310bb7b880c710b101815804431d9.png
  3. Use television commercial time to exercise:
    A. Eye exercise: the eyes rotate up and down, side to side.
    2a9dfa31d4e7c3362656598b93e5e9d2.png7215717897836b9c23e12d9463d2c678.png
    B. Neck exercise:
    (a) Head forward, back, left, right stretch action.
    db298274e8b6105de56d09007425b2c5.png951fecb79ae8d239d639c0824f05ce52.png
    (b) Back of the neck stretch exercise: place your hands behind your head, back straight, chin tucked in, hands pressing your head downwards.
    793aa036ed6fc7699ff6af2ae26f8083.png

    C. Torso exercise: hula hoop exercise.
    49fa81856c05bf80fb7e63328061a0e5.png
    D. Upper limb muscle movement: elbow to lifted weights (a bottle filled with water).
    9be11c8e18516125299c8e90c032cfb4.png
    E. Enhance the leg muscle strength movement, as shown below:
    (a) Single leg back raise exercise
    100348f7ffdb3a0cd0da25f61bf03350.png
    (b) Sitting leg lifts exercise
    4ddb43680b6189b8d408b39798e30899.png
    (c) Standing heel lifting exercise
    39b5d2b8ef0ea75b224198b87bb42311.png
    (d) Up and down exercise with both feet
    a1dc590ce475dcdb58f91aff490961c8.png
  4. Swimming:
    Choose a heated swimming pool and warm up well to prevent cramps; about 30 minutes of exercise is best.
    8959ab8d7086c389b4cf629603c21c47.png
  5. Enjoy sports, participate in free sports groups:Such as: Yuan-ji dance, Wai Dan Kung, Tai Chi fist , Rhythm dance, Ballroom dancing.
    11399a2dd8ebcf4a0b7b0681e951e9e4.png           6551863c9cace367180a0f03401ddd5a.png
 
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. 吳佩穎、蘇勁吉、李旻璋、凌萱(2019)•居家運動預防老年人跌倒成效之回顧•北市醫學雜誌,16(4),291-304。https://doi.org/10.6200/TCMJ.201912_16(4).0002
  2. 吳培文、柯澐蓁、何清幼、余文瑞(2020)•老年人預防跌倒的運動處方•北市醫學雜誌,17(1), 20-30。https://doi.org/10.6200/TCMJ.202003_ 17(1).0003
  3. 陳坤輝(2021)•有氧健康活力操運動介入社區關懷據點對高齡者功能性體適能之效益•休閒運動管理學刊,7(1),25-38。https://doi.org/10.6687/ JSDS.2017.20.1
  4. 蘇蕙芬、余翌琟(2021)•多元性運動對社區高齡者認知功能之影響•成大體育學刊,53(1), 50-70。https://doi.org/ 10.6406/JNCKUPER.202104_53(1).0003
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    位置
    資料夾名稱
    English
    發表人
    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
    制訂日期
    2017-09-08
    最近修訂
    2024-03-21 14:07:00
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