Let’s do some fall prevention exercises!

Hong Kongers are always racing against time, whether it's taking public transport, using escalators, or crossing the street! However, have you ever noticed that sometimes you might lose your balance on public transport or an escalator?

Falling is a common urban health issue, and it is not just a risk for the elderly. Adults and young people can also experience falls if they lack balance and muscle strength. Regardless of your age, if you want to prevent falling and accidents, you can try the "Fall Prevention Exercises" from ‘Jockey Club “On-The-Move” Audio Description Programme’. Just a few simple exercises at home and it will help reducing the risk of falling!

You can also invite your parents and elderly members of your family to join you in these exercises to enhance balance, physical coordination, and muscle strength!

Click the links below to try these Fall Prevention Exercises

• Lunge with Twist: Strengthens the core muscles and lower body, enhancing spinal stability and overall balance.

• Diagonal Stretch: Strengthens the muscles of the back and limbs.

• Squat: Works the abdominal, back muscles, and quadriceps.

• Cobra Pose: Stretches the abdomen and strengthens the back muscles.

• Glute Stretch: Relax gluteal muscles.

You can also consider the following tips to reduce the risk of falling:

• Wear appropriate shoes: Choose comfortable, well-fitting, and non-slip shoes. Good footwear provides necessary support and stability.

• Keep indoor environment clean and bright: Clear clutters on the floor, such as wires, and consider using night lights to avoid falling in the dark.

• Regular vision check-up: Poor eyesight can increase the risk of falling. Regardless of age, it's important to have regular vision checks and ensure that proper eyewear is worn.

• Healthy diet and adequate hydration: A balanced diet and adequate hydration contribute to overall health, strengthening muscles and bones, thereby reducing fall risk.

• Establish a regular exercise habit: If you want to learn a new sport under professional guidance or meet new friends and develop an exercise habit together, you can register JC Fit City’s exercise classes on the app. Let’s become healthy and fit together!

‘Jockey Club “On-The-Move” Audio Description Programme’ is sponsored by The Hong Kong Jockey Club Charities Trust, and organised by the Audio Description Association (Hong Kong) to provide audio description training and offer diverse audio description services for sports and outdoor activities to those in need.