{"id":14700,"date":"2026-01-28T10:16:24","date_gmt":"2026-01-28T02:16:24","guid":{"rendered":"https:\/\/www.premierclinic.hk\/?p=14700"},"modified":"2026-01-28T10:16:25","modified_gmt":"2026-01-28T02:16:25","slug":"%e6%a8%82%e9%bd%a1%e9%81%8b%e5%8b%95%e6%96%b0%e5%b8%b8%e6%85%8b%ef%bc%88%e4%bf%a1%e5%a0%b1%e8%b2%a1%e7%b6%93%e6%96%b0%e8%81%9e%ef%bc%89","status":"publish","type":"post","link":"https:\/\/www.premierclinic.hk\/en\/news\/%e6%a8%82%e9%bd%a1%e9%81%8b%e5%8b%95%e6%96%b0%e5%b8%b8%e6%85%8b%ef%bc%88%e4%bf%a1%e5%a0%b1%e8%b2%a1%e7%b6%93%e6%96%b0%e8%81%9e%ef%bc%89\/","title":{"rendered":"The New Normal of Exercise for Seniors (Hong Kong Economic Journal)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">The annual Standard Chartered Marathon has just concluded, and one of the highlights of the event was actor Kent Cheng, who is over 70 years old. Despite his weight, he persevered and completed the 10-kilometer race. This determination will surely inspire his peers to exercise more.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p class=\"wp-block-paragraph\">Many of the elderly people I know are still full of energy and dare to challenge themselves. In the past, it was generally believed that retirees were only suitable for exercises such as Tai Chi or aerobics. In fact, running marathons, lifting dumbbells in the gym, or playing pickleball with friends have become the new normal for senior citizens.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">According to the WHO, healthy adults aged 65 or older should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity per week. If, after assessment, an adult is deemed suitable for marathon or middle-distance running training, this can help strengthen their cardiorespiratory function.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As we age, our blood vessels become less elastic. Regular aerobic running training can improve the heart&#039;s pumping efficiency, promote blood circulation, and reduce the risk of cardiovascular disease. Marathon training emphasizes gradual progression, and setting long-term goals helps maintain a positive attitude towards life. The sense of accomplishment from completing a race also boosts the confidence of older adults.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weight training at the gym is no longer just for young people; it&#039;s also the best exercise for seniors to prevent sarcopenia. Citing the WHO&#039;s recommendation, seniors should engage in moderate to high-intensity muscle training at least two days a week. Weight training increases muscle strength and size, strengthens joint tissues, improves balance, and significantly reduces the risk of falls and fractures. For improving bone density, weight training is even more effective than swimming. Many seniors may worry about injury from lifting dumbbells; it is recommended to perform resistance training under professional guidance, ensuring adequate rest, and exercising within one&#039;s own capabilities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The emerging sport of pickleball is also becoming a new favorite among senior citizens. This sport combines features of tennis, badminton, and table tennis, improving hand-eye coordination and reaction speed. The shallow squatting and core movements involved in hitting the ball not only train cardiovascular function and muscular endurance, but the low ball speed is also suitable for older adults whose knees are increasingly deteriorating. While honing their skills, they can also socialize with teammates, expand their social circles, and keep their minds sharp, making it an effective exercise for preventing cognitive impairment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.premierclinic.hk\/en\/doctors\/dr-so-yung-pak-dennis\/\">Dr. Yongbai Su, Fellow of the Royal College of General Practitioners<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Originally published:<br><a href=\"https:\/\/health.hkej.com\/health\/article\/4304786\/%E6%A8%82%E9%BD%A1%E9%81%8B%E5%8B%95%E6%96%B0%E5%B8%B8%E6%85%8B\">https:\/\/health.hkej.com\/health\/article\/4304786\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>The annual Standard Chartered Marathon has just concluded, and one of the focal points of the event was actor Kent Cheng, who is over 70 years old. Despite his weight, he still managed to complete the 10 kilometers\u2026<\/p>","protected":false},"author":1,"featured_media":14701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[107],"tags":[317,340],"doctors":[165],"media-members":[199],"class_list":["post-14700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-317","tag-340","doctors-dr-so-yung-pak-dennis","media-members-hkej"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u6a02\u9f61\u904b\u52d5\u65b0\u5e38\u614b\uff08\u4fe1\u5831\u8ca1\u7d93\u65b0\u805e\uff09 - Premier Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.premierclinic.hk\/en\/news\/\u6a02\u9f61\u904b\u52d5\u65b0\u5e38\u614b\uff08\u4fe1\u5831\u8ca1\u7d93\u65b0\u805e\uff09\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u6a02\u9f61\u904b\u52d5\u65b0\u5e38\u614b\uff08\u4fe1\u5831\u8ca1\u7d93\u65b0\u805e\uff09 - 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