Remember to work within your limits.
- 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:
- 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.
- 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.
- 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.
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 infographicDownload document