Get Moving

Keeping Fit

Remember to work within your limits.

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



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 position 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.


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Fall 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. In English; pdf infographic

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