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Points to be Aware when Doing Exercise for the Elderly

1. To wear light and suitable sports wear, comfortable sports shoes and avoid wearing slippers
2. To avoid doing exercise under too high or too low temperature
3. To have a correct posture and avoid doing the following:
   • Actions with excessive force
   • Actions with excessive flexion of the knees
   • The head or the neck turns too fast or too acute
   • Standing and bending your body forward, which makes the hands touch the feet
     
4. Frequency of doing exercise:
   Elderly should do the exercise every day. If they do not have enough time, it is recommended to do the exercise every other day to develop and maintain the good condition of the cardiorespiratory function
5. Duration of doing exercise 20 to 40 minutes continuous exercise each time
6. Elderly can do the exercise according to the following steps:
   • Warm-up exercise: To do warm-up exercise, mainly stretching, for about 5 to 10 minutes before playing sports
   • Core training: The core training should last for about 15 to 30 minutes continuously and the training is mainly aerobic exercise like swimming, walking, cycling, dancing or ball games, or any sports according to the preference of the elderly
   • Cool-down exercise: To do cool-down exercise, mainly stretching, for about 5 to 10 minutes after the core training. If the elderly can do the exercise regularly, they can maintain a good health and become younger
     

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