Accessible Home Sports
;Thirty minutes a day, at least 3 times a week' This exercise slogan is not only a suggestion for the able-bodied, people with disabilities also need to exercise! The limited mobility of the body does not mean that you cannot exercise. When you exercise, its meaning is not limited to physical fitness. You can also meet friends and develop resilience through participating in sports activities.
Although some injuries require comprehensive rest, most people only need to reassess your exercise with the help of a doctor or physical therapist. You can live with the following video and enjoy the fun of exercise at home.
Copyright: Hong Kong Special Administrative Region, assisted in production: China Hong Kong Physical Fitness Association, WETV Accessible Media
Precautions when exercising
1. It is advisable to choose the intensity, time and frequency of exercise that you can cope with according to your personal health and physical fitness.
2. During exercise, wheelchair users must remember to lock the wheelchair and maintain a stable body balance.
3. Participating in physical exercise must be persistent and gradual in order to achieve the goal of promoting health.
4. During physical fitness, if you feel unwell, you should stop immediately and seek advice from professional medical staff.
FG tips:
1. The barrier-free version of this series may not be suitable for the physical condition of the handicapped. If the movement needs cannot be completed, it should not be forced to do it.
2. Try to maintain proper rest between exercises to fully rest your muscles and joints.
Introduction and Sports Precautions
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Handbag Exercise-Squatting Leg Lift
Arm muscles can be exercised.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: handbag or substitute
Handbag Exercise-Put your palms together and turn your waist
Can exercise the shoulder, arm and forearm muscles.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: handbag or substitute
Handbag Exercise-Front Stride Lift
Can exercise the shoulder, forearm, buttocks and big foot muscles.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: handbag or substitute
Pillow Exercise-Pillow Bend Arm
Can exercise the shoulder, arm and forearm muscles.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: pillows or substitutes
Pillow exercise-arm flexion and extension
Can exercise the arm, forearm and shoulder muscles.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: pillows or substitutes
Pillow Exercise-Pillow Circle
Can exercise shoulder flexibility, shoulder, arm and forearm muscles.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: pillows or substitutes
Towel Exercise-Circle Balance
You can exercise your body coordination, balance and proprioception.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: towels or substitutes
Towel exercise-hand-eye coordination
You can exercise physical coordination, balance and proprioception.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: towels or substitutes
Towel Exercise-Towel Kick
You can exercise your body coordination, balance and proprioception.
Notes:
1) Keep breathing and avoid holding your breath
2) Sit on a stable and safe chair with your back straight
3) If you feel unwell, please stop exercising and adjust your breathing slowly
Prepare items: towels or substitutes