Regular exercise is beneficial for everybody, in both physical and psychological aspects. For the elderly, attention to exercise safety is important to avoid accidents.
- Do not exercise on an empty stomach or just after a big meal. It is important to have breakfast before exercise to prevent exhaustion. Do not drink too much beverage before swimming to avoid choking due to vomiting
- Wear comfortable clothing, socks and shoes. Select the correct size, soft upper, non-slip sole and shock-absorbing shoes.
- Bring adequate water so as to replenish the loss of water from your body.
- Avoid exercising in extreme weather.
- Perform 5 to 10 minutes warm up and stretching exercise before start so as to prevent injuries.
- Do not forget to perform cool down and stretching after exercise for the body to gradually return to resting state.
- Choose appropriate exercise according to your ability and interest. Do not overexert yourself.
- Stop exercising if you have acute medical symptoms (such as fever, or pain).
- If you have chronic medical conditions (such as hypertension, diabetes mellitus, ischaemic heart disease and arthritis), it is better to seek advice from your doctor or physiotherapist beforehand.
- If you experience dizziness, shortness of breath, chest pain, vomiting, nausea or 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.
- During exercise, maintain normal breathing and don't hold your breath.
- Take appropriate breaks during exercise. Do not over-exert yourself.
- Keep up with the moderate-intensity aerobic exercise for at least 150 minutes per week and strengthening exercise for 2-3 times per week so as to derive the maximum benefit.
- Exercise with friends. Having a companion can often add enjoyment, and provides opportunity for mutual encouragement and support.
Proper management of injuries
- In the event of an injury, e.g. sprain injury, stop exercising right away to prevent any further damage.
- Keep calm and rest in a safe place.
- If you experience muscle cramps, you can stretch the muscle and massage it gently, but do not bounce or stretch it 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 vigorously as it may cause further injury.
- Extreme pain, rapid swelling, severe bruising, decreased range of movement or deformity may be signs of fracture; one should seek help from a doctor immediately.