Get Moving

Keeping Fit

Remember to work within your limits.Exercise

Simple exercises:  

  • Schedule a specific period of time for physical activity during the day.
  • Spend half an hour or more a day outdoors walking, speed walking or jogging.
  • Simple exercises involving arms and legs like tai chi, qigong, yoga or Pilates.


During exercise remember to pay attention to:  

  • Your breathing and posture.
  • Always remind yourself to keep breathing.  
  • Ask a professional for the correct posture if you are uncertain.  
  • Do not design your own exercises as this can lead to injury and muscle strains or pains.
  • If you have any questions seek expert advice.
  • Always consult a professional and avoid assessing a problem yourself.

Content provided by Danny Lau, Yoga Instructor

VideoSitting “Ba Duan Jin”
A type of stationary martial arts that may be beneficial for your health



Maintaining a good posture can help prevent, relieve and treat local muscle tension and pain.  Be aware of your posture while:  

1. Standing:

  • Both feet should be flat on the ground.  
  • Ensure the toes, heel and the sides of your feet are flat on the ground.  
  • You should be able to feel both feet flat on the ground when barefoot or when wearing shoes.
  • Focus on lining up the body from head to toe in a straight line.
  • Your hips should not be shifted forward or swayed back.
  • Your chest should not be puffed out.
  • Pay attention to the positon of your shoulders; they should not be hunched forward or shrugged.

2. Sitting:

  • Keep your back as upright as possible.
  • You can lean against the chair for support; do not arch your back excessively.
  • Sitting upright will help tighten your stomach muscles.

3. Walking:   

  • Pay attention to your posture.
  • Try not to tilt backwards or forwards too much.
  • Pay attention to your pace.
  • Keep a good speed and a steady balance.


Physical Health and Wellness

VideoHealthy and Happy Living at Home Panel (43:03 min)
A panel of health professionals covers several topics regarding physical health and wellness through the discussion of a case study. Topics include chronic diseases, fall prevention, risk factors and reasons for falls, senior’s diet and nutrition, medication management, and proper sleep patterns. (Part of the “Healthy and Happy Living at Home” 2016 Chinese Forum)
Dr. Thomas Ho, MD, CCFP, Family Physician
Ellen Woo, Physiotherapist
Wendy Lam, Occupational Therapist
Jo Jo Wang, Registered Dietician
Kent Ling, Registered Pharmacist

VideoElderly Safety – Fall Prevention (25:27 min)
Do you want to know more about safety for the elderly? Occupational therapist Wendy Lam explains the reasons for falls, how to keep your house safe, and what to do when you fall. Part of the 2014 “Healthy Aging: Planning & Living a Healthy Life” Chinese forum.(In Cantonese and Mandarin)

pdfFall Prevention Overview
A short, quick read that provides information about the role of Physical and Occupational Therapists in fall prevention along with self-management tips.

VideoFall Prevention Video (27:52 min)
Led by Physical Therapist, Ellen Woo, this detailed video teaches patients about risk factors and self management tips to prevent falls at home. (Cantonese))