P h y s i c a l A c t i v i t i e s

Any exercises that consume energy

"Physical Activities Pyramid"

Sometimes

Static activities

Watching TV, Using smartphones, etc.

2-3 days a week

Moderate/high intensity exercise

Ball games, brisk walking, running, cycling, hiking, dancing, swimming

Walking, stair climbing, workout at outdoor gym, simple ball games

Taking the stairs, walking to destinations, limiting the use of remote controls, doing house chores, window shop, taking care of family members

5-6 days a week

30 minutes a day

Increase daily physical activity

  • Any daily activities and exercises that consume energy.
  • To protect your brain, exercise regularly and gradually. Persistence is the key.
  • Warm up before exercising to minimize risk; and exercise according to your fitness and health status.

Benefits of Exercise

Improve blood flow to the brain

Increase in "Brain-Derived Neurotrophic Factor"

Promote neuroplasticity

Enhance neural transmission in the brain

Slow down brain atrophy

Physical activity guidelines for people aged over 65

  • At least 150 minutes a week (e.g., 30 mins a day, 5 days a week) in total of moderate-intensity activity; or 75 minutes a week of vigorous-intensity activity
  • At least 2 days a week of activities that strengthen muscles and/or improve balance
  • Some is better than none!

Classification of physical activities

Daily activities

01

Walking

House chores (window cleaning, mopping, dishwashing, laundry, cooking)

Horticulture or pot planting

Taking care of grandkids (e.g. playing with children)

Other routines that are physically demanding

Strenuous exercises

 

  • Enhance muscle endurance and improve cardiopulmonary function

  • Muscle strengthening: Gym workout, weight lifting, squats, sit-ups, etc.

  • Cardiorespiratory endurance Training: Brisk walking, stair climbing, running, swimming, cycling, hiking, rope skipping, ball games, martial arts, etc.

Mind-body exercises

 

  • Strengthens lower limb muscles to enhance flexibility and balance
  • Balance training : Tai Chi, Qigong, Baduanjin, Luk Tung Kuen, aerobic dancing, social dance, yoga, pilates, etc.

Stretching exercises

 

  • Increase flexibility
  • Stretching, Tai Chi, yoga, etc.

Exercises

02

Recommended Exercise App

智能八段‪錦‬‬‬‬‬‬‬‬‬‬‬‬‬‬‬‬‬‬‬‬‬ (Intelligent Ba Duan Jin)‬

 

  • Ba Duan Jin is a type of standing martial arts guidance method. Its movements are simple and easy to learn. Regular practice can enhance physical fitness and regulate the operation of qi-xue (氣血) in the various organs and meridians of the human body.
  • Through this program, the intelligent master will gradually teach each section of Ba Duan Jin from easy to difficult, step by step.
  • Category: Health & Fitness
  • System Requirements: Android/iOS
  • Language: Chinese
  • Price: Free
  • Developer: Animoca Brands

Next: Cognitive Activities

Sometimes

Static activities

Watching TV, Using smartphones, etc.

2-3 days a week

Moderate/high intensity exercise

Ball games, brisk walking, running, cycling, hiking, dancing, swimming

5-6 days a week, 30 minutes a day

Walking, stair climbing, workout at outdoor gym, simple ball games

Increase daily physical activity

Taking the stairs, walking to destinations, limiting the use of remote controls, doing house chores, window shop, taking care of family members