For many, especially the elderly, one of the greatest pleasures is sitting in front of the television, watching dramas or other programs all day. However, unknowingly, over time, the body can become stiff. Prolonged sitting slows blood circulation, gradually atrophies muscles, stiffens joints, and even increases the risk of obesity, diabetes, heart disease, and stroke. Studies have also found that people who sit for long periods have a higher probability of developing cancer and dementia.
In fact, maintaining health doesn't necessarily require complex exercise. Simply getting up and walking around during television commercials or breaks, stretching, and moving your shoulders, neck, or ankles can promote blood flow and reduce muscle tension. Doing simple exercises while watching TV in the living room, such as tiptoeing, gently raising and rotating your shoulders, or taking deep breaths, to keep your body active is also a good option.
Health is not out of reach; it's just a matter of "movement" versus "inactivity." Don't let the television become your shackles. Your eyes can follow the plot, but your body should also move, bringing vitality back to your life.
In an interview with Lianhe Zaobao, Rachel Stephens, a senior physiotherapist at the Singapore Heart Foundation, said that prolonged sitting is an unhealthy lifestyle that leads to poor blood circulation in the lower body, including the hips and legs. This affects the muscle health of the legs and significantly weakens leg strength, potentially impacting balance when climbing stairs or walking, thus increasing the risk of falls.
She suggested that watching television can also help maintain physical activity. She demonstrated two sets of "full-body balance stretches" that help promote blood circulation. If older adults are concerned about leg strength, they can hold onto a chair for stability while performing these exercises.
Further Reading
Full Body Balance Stretching Exercise 1
① Stand with your body relaxed. ② Point your right toes outwards and return to the starting position. ③ Once stable, switch positions and point your left toes outwards, returning to the starting position. ④ Repeat steps ② and ③ as one set, performing 5 repetitions per set. ⑤ Incorporate hand movements. Once stable, point your right toes outwards while simultaneously rotating both shoulders backwards. Return both shoulders and right toes to the starting position together.
⑥ Once stable, point your left toes outwards while simultaneously rotating both shoulders backwards. Return your shoulders and left toes to the starting position together. ⑦ Exercises ⑤ and ⑥ constitute one set. Do 5 repetitions per set. ⑧ Once stable, point your right toes outwards while simultaneously raising both hands upwards. Return your hands and right toes to the starting position together. ⑨ Point your left toes outwards while raising both hands upwards. Return your hands and left toes to the starting position together. ⑩ Exercises ⑧ and ⑨ constitute one set. Do 5 repetitions per set.
Full-body balance stretching exercise 2 (suitable for those with weak legs or the elderly; chair assistance is needed for balance)
① Stand behind a chair, relax your body.
② Hold onto the back of the chair with one hand (or both hands). Point your right toes outwards, then return to the starting position. Repeat with your left toes. This completes one set; repeat 5 times.
③ Hold onto the back of the chair with your left hand. As you rotate your right shoulder backwards, point your right toes outwards, returning both to the starting position simultaneously. Repeat with your left toes, returning both to the starting position simultaneously. This completes one set; repeat 5 times.
④ Hold onto the back of the chair with your right hand. As you rotate your left shoulder backwards, point your left toes outwards, returning both to the starting position simultaneously. Repeat with your right toes, returning both to the starting position simultaneously. This completes one set; repeat 5 times.
⑤ Hold onto the back of the chair with your right hand. As you raise your left hand, point your left toes outwards. ⑥ Return your left hand and left toes to their original positions simultaneously. Raise your left hand upwards, and simultaneously point your right toes outwards. Return your left hand and right toes to their original positions simultaneously. This completes one set and can be repeated 5 times.
⑦ Hold onto the back of a chair with your left hand, and as you raise your right hand, point your right toes outwards. Return your right hand and right toes to their original positions simultaneously. Raise your right hand upwards, and simultaneously point your left toes outwards. Return your right hand and left toes to their original positions simultaneously. This completes one set and can be repeated 5 times.
