Importance of exercise

Advantages of general exercise

• Improve overall strength of the muscles of the body which also helps to decrease the chance of musculoskeletal disorder

• Improve cardio-pulmonary function if undergo aerobic exercise in which heart rate is reaching up to 35-59% of the maximum heart rate*

*Maximum heart rate = 220 - one's age

· Tai Chi, Pilates or Yoga exercise which emphasize on good posture training can also decrease the chance of overuse injury.

– Hold for a count of 10 seconds after you feel the stretching

Each time for 8-10 repetitions
2-3 times per day
Stop the exercise and consult your physician or physiotherapist if you experience pain in doing the exercise

(The video clips include verbal instruction, please turn on the speaker.)

Exercise for eyes can relax the eye muscles and may decrease the chance of visual impairment.

Adopted from labour.gov.hk

• Joint pain

– Avoid movement that hurt

– Brace may be needed if that movements cannot be avoided

– Ice can be used at acute state

– Twice/ day, 15 – 20 min

• Back and neck pain

– Hot pack for 15-20 min

– 1-2 times per day

• Pain cannot subside in resting or lying

• Symptoms persist for a period of time

• Affect daily activities

• Symptoms occur consistently

End