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

Posture

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.