傑出義工頒獎陣容鼎盛 逾千來賓同賀六通拳32周年

文匯報 2018-11-13

世界六通拳總會日前舉辦32周年會慶暨傑出義工頒獎禮

世界六通拳總會日前在金鐘名都酒樓舉辦32周年會慶暨傑出義工頒獎禮,全場氣氛熱烈。全國人大代表、香港工會聯合會會長吳秋北,全國政協委員、香港廣東社團總會常務副主席兼秘書長龍子明,六通拳梁偉浩榮譽會長,總會名譽會長周伯展醫生、潘德鄰醫生、吳歷山醫生,顧問譚孟堃醫生、李中歷醫生、丘仁祥教授、多位區議員出席主禮,近千來賓及拳友齊集同賀。

世界六通拳總會主席李國強致辭時表示,今次晚會最大特色是向43位長年為六通拳義務工作、義務培訓學員的導師義工頒發傑出獎狀,他們當中每年最少義務悉心教導學員三百小時以上,有的更是三十年來為六通拳做義務工作累計超過一萬小時,將黃金歲月全部獻給六通拳養生保健工作,不受薪金,不計報酬,出錢出力,任勞任怨,實在令人感動。今次晚會還向多位名醫頒授名譽會長、顧問證書,展示了六通拳總會發展進一步壯大。六通拳總會財務穩健,基礎深厚,得到各方支持,預示着六通拳未來養生保健事業將有更大發展。

六通拳養生保健工作遍布全港十八區場地,近年在新加坡、馬來西亞等國又取得新發展,並有多名醫生、專業人士指導工作。今年總會正式加入成為社會福利署義工運動參與機構,讓每朝不辭勞苦在港九新界各公園場地悉心教導學員的義務教練獲頒嘉許證書,表揚他們將健康獻給社會的無私奉獻精神。

全國人大代表、工聯會會長吳秋北在晚會致辭時表示,六通拳總會對促進社會和諧,強身健體,團結數以萬計會員,為社會作出不少貢獻,他勉勵六通拳友繼續發揮團隊精神,再接再厲,做大做強做好。著名骨科醫生、香港紅十字會人道年獎得主潘德鄰醫生在致辭時說,他的母親每天也練六通拳,起初他並不知道母親在練甚麼拳,後來才得知原來是練習六通拳,他見到母親身體健康,都十分感恩。

世界六通拳總會大嶼山新春遊

文匯報 2018-03-29

世界六通拳總會舉辦盛大的「新春行大運」一日遊,大合照。

世界六通拳總會秉承創立宗旨「將健康獻給社會」,密切聯繫會眾,關心會員福益健康。今年春天,已先後舉辦三次健康交流講座,邀請多位著名眼科醫生及中醫保健名家,主講大家關心的眼科白內障、黃斑症防治及老人保健種種問題,很受會眾和社會歡迎。

日前,趁香港天氣回暖,該會又舉辦了盛大的「新春行大運」一日遊。當日早上8時,7部旅遊大巴共載420人由會所浩浩蕩蕩出發前往大嶼山,參觀青馬大橋觀景台、天壇大佛、昂坪市集,午餐一起品嚐健康素宴。下午前往大澳少林武術文化中心進行交流,參觀大澳名勝廟宇,感受水鄉情懷。幾百團友團聚大澳,整個大澳頓時熱鬧非常。團友在海味街一帶選購大澳特產,在少林武術文化中心交流養生體驗,合照留念,全體會友都感到一天之行充實愉快。

世界六通拳總會自1986年成立以來,至今已跨越32個年頭。該會一向熱心社會公益,積極奉獻社會,致力將六通拳養生保健功法推廣到全港十八區和世界各地,造福家庭安康,建立和諧社會,受到社會各界讚揚。該會秉持慈善服務宗旨,參與成員愈來愈多,每天早上不論晴天陰天,狂風烈日,全港十八區各場地教練都免費在港九新界各公園場地悉心教導學員,並曾連續三年榮獲全港公益金籌款冠軍。六通拳各場地歡迎各界友好加入,場地資料及詳情請瀏覽luktungkuen.org.hk。

六通拳夏威夷總會 歡慶22周年

 世界生活網檀香山訊 2016-05-04
檀香山市長卡德威爾(中)頒發賀狀給六通拳夏威夷總會主席陳恩光(左)與副主席陳金玲。(通訊記者高振華/攝影)
檀香山市長卡德威爾(中)頒發賀狀給六通拳夏威夷總會主席陳恩光(左)與副主席陳金玲。(通訊記者高振華/攝影)
駐檀香山台北經文處長周民淦於世界六通拳夏威夷總會上,嘉勉該會對社會的貢獻。(通訊記者高振華/攝影)
駐檀香山台北經文處長周民淦於世界六通拳夏威夷總會上,嘉勉該會對社會的貢獻。(通訊記者高振華/攝影)

以強筋健骨、怯病延年為宗旨的世界六通拳夏威夷總會,4月23日在日本文化中心慶祝總會成立22周年,來自全島七個練習場的100多位會員齊聚一堂,共同歡度22歲的生日。州長及州參眾議會代表、檀香山市長及市議員等,均致贈賀狀表彰該會健身宗旨。檀香山市長卡德威爾(Kirk Caldwell)及駐檀香山台北經文處長周民淦親自到場致賀。

總會主席陳恩光首先致詞,歡迎會員及貴賓出席。陳恩光表示,六通拳創會目的在協助市民強身健體,將夏威夷建立成一個健康的社區,並呼籲僑界人士共同加入,有健康的身體,才能享受幸福快樂生活。副主席陳金玲以粵語致歡迎詞,向到場會員及來賓表示感謝。

當日,州長代表、夏威夷州參眾兩院議員陳玉珍(Suzanne Chun Oakland)與羅茲(Karl Rhodes)及檀香山市議員福永(Carol Fukunaga)致贈賀狀,市長卡德威爾並親自登台,感謝該會為市民提供強身健體的機會,他肯定華人特別是該會對社會的貢獻。周民淦處長則表示,他曾在瀏覽該會的社區網站,會員留言裡提到健身後的助益,甚至有罹患癌症的會員說明參加運動後減輕痛楚的見證,讓他印象深刻,並對該會予以讚揚。

頒獎後用餐期間,該會安排了餘興節目娛樂佳賓,該總會理事陳鐵廣還表演口琴吹奏,為眾人助興。

是日出席貴賓,還包括檀香山市檢察長金城祈福(Keith Kaneshiro)代表、中華總會館、中華總商會、夏威夷越棉寮華人聯誼會、良都會館、中山同鄉會、四大都會館、隆都從善堂、世界廣東檀香山聯誼會、蕭氏宗親會、黃江夏堂、松鶴公司及其他各社團代表與會員約200餘人。

世界六通拳總會29華誕

大公報 2015-10-29

   圖:世界六通拳總會29週年會慶大型晚會盛大舉行

世界六通拳總會29週年會慶大型晚會日前在金鐘名都酒樓舉行,筵開百席,超過一千名嘉賓及會眾出席,當中包括來自加拿大、新加坡、美國和廣州珠三角的會友代表。行政會議成員及立法會議員葉劉淑儀、立法會議員譚耀宗和馬逢國、著名導演許鞍華、香港武術聯會副會長兼秘書長尹慶源等出席主禮,旭日集團董事長楊釗送出頭獎禮品進行抽獎,並向多年來為六通拳作出傑出貢獻的導師和嘉賓頒發感謝狀。

葉劉淑儀贊總會組織完善

葉劉淑儀高度讚揚六通拳對推廣健康、促進和諧作出的成就和貢獻,她憶述自己早年工作未如現今繁忙時,都有在維園和薄扶林場地跟師傅練六通拳,她讚揚六通拳總會組織完善,財政鞏固,基礎雄厚,能夠連續三年取得公益金籌款冠軍,而且有自置會所和收租物業,各導師年年出錢出力,教導會員,不收分文,尤其難得。

譚耀宗亦贊六通拳總會基礎紮實,幾十年來默默耕耘,不求名利,為社會無私奉獻,而且具備廣泛人脈、堅強領導和完善組織,在當今社會實在十分難能可貴。

世界六通拳總會主席李國強指出,明年是世界六通拳總會成立30週年和何?會長100歲誕辰,該會將趁?這個難得契機隆重舉辦盛大慶祝活動,邀請世界各地會友來港出席,現在已開始進行深入籌備工作,發揮大家力量,期望世界六通拳進一步擴大發展,進一步發揮六通拳的潛力和優勢。與時俱進,積極配合社區發展,與社會各界一起,為香港創造更美好明天。

百歲人瑞愛耍六通拳

太陽報 2015-02-26

【本報訊】初七「人日」人人大一歲,到底甚麼是長壽秘訣?「我三十年來朝朝打六通拳,強身健體。」一百零四歲的人瑞吳李嬌,說話時中氣十足,兩手大揮六通拳,「拳法係老人院教,我好鍾意學。」可惜是婆婆一年前痛風發作,做過脊骨手術,現時多坐輪椅出入。雖然如此,陪同吳婆婆參加千歲宴的孫女指,她們一家四十六人,四代同堂,輪流照顧婆婆,一家仍覺開心滿足。


一百零四歲的人瑞吳李嬌最愛耍六通拳。

另一名一百零二歲的人瑞李嬌妹稱,早睡早起、三餐定時,雖聽似老土,但卻是長壽的不二法門。「我仲會織冷衫、摺揮春,同會自己剪頭髮!」李婆婆語氣像返老還童,在旁邊的姨甥女也笑稱她好乖,從來不需其他人擔心。

38名長者獲頒金牌

一年一度的「大埔萬家慶新春乙未年耆老千歲宴」昨日就為大埔區年屆七十三歲以上的長者慶新春及祝賀「人日」生辰。上面兩位一百零二及一百零四歲的婆婆,冠絕全場,成為「最老人瑞」,互相分享長壽秘訣。

「千歲宴」已舉辦第三十四年,今年一共有六千五百名長者參加,大會更向三十八名九十七歲以上的長者頒贈紀念金牌,席間亦有「財神爺」大派利是。各位長者均稱,「其實變老,又有咩好怕喎!」

世界六通拳總會28周年千人歡慶

文匯報 2014-11-26

香港文匯報訊(記者 子京)世界六通拳總會日前假金鐘名都酒樓隆重舉行28周年會慶聯歡晚會,出席嘉賓包括立法會主席曾鈺成等,逾千人歡聚同慶。

曾鈺成等出席

世界六通拳總會作為香港非牟利健身組織,自1986年成立至今已28年,秉承造福社群、將健康送給社會、締造和諧的宗旨,熱心服務市民,不論寒暑風雨,每天早上都在全港各地區公園場地免費傳授六通拳健身功法,深受大眾讚譽。該會200多個練習場遍布全港18區,學員兩萬多人。

晚宴氣氛熱烈,不少會友對少數人連日來「佔中」堵塞交通,嚴重影響民生,破壞法治,破壞社會安寧的行徑予以譴責。

嘉賓曾鈺成致辭,盛讚六通拳奉行「將健康獻給社會」的宗旨,28年來有效廣開養生保健風氣,幫助政府大大減輕醫療負擔。他提及在「佔中」影響下,逾千會友轉車幾次不辭舟車勞頓,出錢出力支持六通拳晚會,坐滿整個酒樓,令人感到六通拳確有很大凝聚力和能量。

李國強擬創保健名牌

六通拳主席李國強透露,六通拳養生保健計劃正橫向提升,與各個性質相近的保健養生團體組織聯合,開拓新興養生體育產業,促進地區社會和諧安康,組成更大力量。最近正與香港的大學、醫保組織及產業機構合作,發展符合香港特點的養生保健體系和飲食文化,創造名牌,進一步提高六通拳和基礎和影響力。

香港電台節目《運動人生》講解六通拳

本會總幹事兼教練倫李琼瑤師姐在香港電台節目《運動人生》講解六通拳。

連結:香港電台《運動人生》網站 / Podcast 重溫或下載 (2014-8-11起一連九個星期)

研究發現認知練習加運動助長者提升大腦功能

亞洲電視 2013-08-01

連線和填顏色這些練習,看起來簡單,但原來加上運動,能幫助長者維持和提升大腦功能,從而減低認知障礙症發病機會。

有梅三年前兩度中風,影響說話和活動能力。但她持續做運動和認知練習,好像連線、找單雙數等等,令到情況大為改善:「對自己很有信心,現在過馬路能一次過到,需要乘巴士而是自己坐那輛,我會追巴士。」

中大精神科學系前年開始,先後安排五百多名有輕度認知減退的長者進行為期一年訓練。長者會分為四組,部分小組只做單一活動,例如耍太極、做認知練習或社交活動,其中一組就做運動加認知活動。結果,四百多位完成訓練的長者,五成六人認知有進步;「運動加認知活動」小組進步更明顯:「認知活動和做運動都是刺激我們的神經網絡,是重複刺激神經網絡才有效。六通拳、太極、八段錦,因為做這種運動的過程已經有很多認知功能刺激。第一,這些運動在中國人長者很易接受;第二,有做運動裨益外,對認知功能亦有特別幫助。」

不過專家指,這些活動要一星期起碼做三次才有效用。

要知道家中長者有沒有患上認知障礙症,家人可以留意他們判斷力、專注力、情緒有沒有不好,這些都是患上認知障礙症徵狀。

Luk Tung Kuen: The Thirty-Six Movement Exercise of Master Ha Kinh

Qi Journal 2012 (US) 秋季號

美國加州傳統東方健體雜誌Qi Journal在2012年秋季號刊登文章介紹六通拳及何琼師傅。

(文章來自美國六通拳網站,感謝Evelyn Ting提供)

Author – John Voigt – email: john.voigt@comcast.net

Article appeared in Qi Journal Autumn issue 2012: The Journal of Traditional Eastern Health and Fitness, vol.22. No. 3 – www.qi-journal.com (Qi Journal launched in 1991 allowing writers to share their knowledge and experience for the advancement of others in the field of Eastern Fitness)

Luk Tung Kuen is like a sweet and delicious long-simmered and wholesome Cantonese-Style Soup that functions as a gentle medicine adjusting and benefiting the vital life energy [qi-氣]. — Master Ha Kinh

The Search 

For years I have been looking for a combination of stretching, moving, breathing, and visualization techniques that would increase my mental and physical well-being.

I discovered many wonderful exercises. But until recently I kept seeing (and doing) one marvelous set of movements of which I hadn’t the slightest idea of what exactly they were, or even what they were called. And this was no rare item either: I saw people doing it from the East Coast to the West Coast of the United States. Whenever I dared ask (in English) what is this Qigong called, I was told something in what sounded like the Cantonese language. Sad to say, I had no idea what they were saying. In an attempt to find out more about it, I scoured through many books, spent many hours on my computer using various search engines, typing “qigong” in all sorts of spellings, even—against my better judgment—Chinese traditional and simplified scripts. In all this searching I found nothing. Nothing at all.

At last I found an English speaking practitioner, a stocky smiling older Chinese gentleman. They called him “Harry” and he wore a large Stetson cowboy hat. To my question he replied, “It’s from Hong Kong, so they call it the Hong Kong Hei Gong.” Noting my blank expression, he continued, “Hei—[pronounced ‘hay’]—is how qi is pronounced in Cantonese.”

The only problem is that what Harry told me wasn’t exactly correct. He had given me a variant slang term—not its “official” name. Then one morning in Oakland’s Madison Park there came a breakthrough. After having done “what-ever-its-name-was” with about a hundred people, I asked and was given its name on a slip of paper. I took the hastily scribbled Chinese characters 六通拳 and made the short trip over to San Francisco to find a Chinese book store.

There I was told that it meant “Luk Tung Kuen” or in English “Six Circulation Fist.” Eagerly I asked the knowledgeable store owner to sell me all the books and videos she had about it.

She thought for a moment, shook her head but searched the store anyway. When she returned she told me sadly, “There are no books about it—not even in Chinese. There is a DVD available in Hong Kong, but we don’t have it here.” Another reflective pause — then, “Maybe when you get home you might be able to find information on the internet.”

Back in Boston, and now with its proper Chinese name, I went to the standard digital sources and typed in Luk Tung Kuen. Wikipedia had nothing. Google Books had nothing. Google Magazines had nothing. Amazon.com did have one entry, a now out of print used VHS tape. (I immediately bought it, and later had its instructions translated from Cantonese into English.) However I did find two very important websites, one in California, the other in Hong Kong. Their basic URLs are given at the end of this article.

By now I knew that every day thousands of people do Luk Tung Kuen in this country and in China. Nevertheless no meaningful introductory explanation had been written in English about it in any book or magazine! It was then I decided to do this article.

Master Ha Kinh It all begins with a strong willed and charismatic woman named Ha Kinh — (何瓊- sometimes written as “Ho King,” and pronounced “Haw King”). She was born in Guangdong province in Southern China in 1918. Her father, (Ho Wing Siu – 何永紹), was a acupuncturist who created his own exercise regime based on Chinese martial art boxing, and on his knowledge of the body’s internal organs, joints, and energy (qi/chi) meridians.

At sixteen, Ha Kinh contracted malaria. Medicine did not work and she grew sicker. The story goes that her father taught her the exercises he had developed. She practiced them daily. Within a week, she completely recovered. In 1941 to escape an invading Japanese army, she and her parents moved to Saigon. There she married. Living conditions were difficult. Suffering from malnutrition, she became deathly ill. A Malaysian doctor recommended exercise. She remembered her father’s exercises and began to practice them. Once again she regained her health. After a series of tests, her doctor confirmed the benefits of these exercises. Together they named them Luk Tung Kuen.

By 1963 Ha Kinh relocated to Hong Kong and began teaching Luk Tung Kuen publically. The number of students grew. In 1985 she went to live with her children in Los Angeles and continued to teach LTK. Many of these students would go on to teach LTK throughout the United States, and the world. In 1986 she returned to Hong Kong to stay. To spread her teachings—which also include giving to charitable institutions—her pupils formed the Luk Tung Kuen Association, where today she is listed as “Founder and Chief [but] Never President.”

Over the years, Master Ha Kinh has been adamant about certain things. Luk Tung Kuen is to “Strengthen the Body and Serve the Society.” It is to be practiced outdoors in groups, or singularly, each morning every day of the year. It must always be presented free of charge, and open to all people regardless of age, gender, race, religion, educational, or economic background. Its purpose is to promote good health for those who practice it diligently.

Now in her 90’s, she is still healthy and active in the world of LTK.

There is a short video clip made less than a year ago that captures her dynamism. Go to scroll to “News and Events,” then to “2011: Ha Kinh Visit December.”

What Are They Saying?

When you see or practice LTK in a park—or in front of your computer—you will hear a constant flow of spoken words. First you should know each of the moves is usually being counted. Also power words are occasionally given—especially with the more intense punching, kicking, and yoga-like super stretches. So you will hear words sounding something like “Chuet Lick” meaning something like “Strength” or “Force” and implying “Throw it out with Power!” Similarly there is “Boc-Taw-Lick” meaning something like “Arm-Head-Shoulder Strength,” or “Gang-Lick” meaning “neck strength.” Then there is the opposite, “Sui-dai” meaning “Relax.” None of the words used in LTK have an overt Political, Religious, or Spiritual meaning.

Movements 1 to 36

What follows is a summary, offered only as a short introduction to Luk Tung Kuen. For instructions to properly learn the exercises refer below to “Sources for Further Information.”

(Please see Step by Step section on luktungkuen.org) The entire program lasts for approximately forty minutes. It is best done outdoors, in groups, early every morning. The exercises should be done in the order given. No other exercises should follow them. However if a person has difficulty doing any exercise, they should move as gently and comfortably as they can—or simply disregard that particular exercise.

FINAL THOUGHTS

The majority of the information in this article comes from various Luk Tung Kuen groups and their web sites, from a privately circulated handbook, and from several personal conversations. A special thank you goes to Chuchu Wen for her translations. However any mistakes or misinformation is the fault of the author alone.

There are hundreds of places worldwide where you can find Luk Tung Kuen every morning. Consult http://www.luktungkuen.org/ for addresses. You might even simply travel to the closest Chinatown early some morning, as I did, and find a park with a group of people doing LTK. But don’t call it a “qigong.” Master Ha Kinh says that it is not because it never uses any qigong style abdominal or reverse breathing.

There is an overriding social component to LTK which should not be overlooked. The people I practice it with are most often middle-aged and elderly women. When we finish the exercises they invite me to join them at a close-by fast food restaurant. Coffee is ordered for all, and happily they converse in Cantonese (I smile) and they share delicious home baked goodies. Actually, like mischievous schoolgirls, they sometimes even talk between themselves when doing the LTK forms. For them LTK is about Community—not isolation. I believe that is the source of much of LTK’s health granting qualities. And they, and I as well, certainly enjoy doing it.

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About the author, John Voigt Moving Meditation for Body & Mind 
Presented by John Voigt

John studied with Grandmasters Mantak Chia (Universal Healing Tao) and Lin Housheng – 林厚省 creator of Taiji-Qigong Shibashi (太极气功十八式). Also with Michael Winn – (Healing Tao USA), Daisy Lee and Francesco Garripoli (PBS special Qigong: Ancient Chinese Healing). The lineage of his first teacher, as well as that of his current teacher may be traced back to the Temple of the Yellow Dragon north of Hong Kong, famous for its medical/healing/herbal knowledge. He lives in the Boston area.

– John Voigt

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過來人分享做運動的好處

經濟日報 2012-8-20

81 歲運動愛好者不論外表、體力、精神狀態等都比實際年輕

運動對身體好,但要的起心肝建立恒常做運動的習慣,非一朝一夕的事。如何將運動變成生活一部分?聽聽黎?的分享吧!她由不愛做運動變成多種運動高手,她說:「因為運動改變了我。」運動帶給她神奇效果,難怪她每天都無運動不歡。黎?今年 81 歲,合乎婆婆的稱呼,但見到她真人後,還是稱她做黎女士更合適,因為不論外表、體力、精神狀態等都比實際年輕。像我們要到公園拍照,沿途要行上一條長斜路,她的步速不慢且快,邊說邊走都沒有喘氣。此外,她說話時總帶著很燦爛的笑容,又會隨時手舞足蹈做不同動作,身手如此靈活,腦袋轉得快,全是拜運動所賜。

不說不知,年輕時的她是個弱質纖纖、說話陰聲細氣的小婦人,自經歷 3 次生育後身體更每況愈下,一度飽受高血壓、貧血、經常發燒、精神衰弱、失眠、頭痛、經量過多等問題困擾,長年需要求診和服藥,日子不好過,她坦言:「當時的我,身體極之虛弱、面無血色、手腳時常冰冷,雖然已經不用工作,但平日總是很疲累。」朋友見她常常生病,鼓勵她每個早上跟其他朋友們一起去行山,她覺得應該不會太辛苦,所以就跟著去,結果很快已養成了每日早上 5 時半起床、6 時起行,到附近的山徑徒步上山和下山的習慣,並且持續多年。「我以前從不做運動,行山運動就適合我這些人,因為運動量少,容易做到,加上有很多朋友一起行,推動我堅持下去。」

多年後,她從行山朋友中認識了一位太極師傅,並拜師學藝,每周上一堂。「學了太極只有三、四年時間,師傅見我打得不錯,找我幫手做助教,我分配好照顧子女的時間,可盡情做自己喜歡的事。」沒多久後,她以太極取代原有的行山活動,風雨不改每天跟學生一起耍太極。好學的她,還學習六通拳,也發現自己對六通拳的興趣比太極大,經過長時間的練習,很快達到師傅級,每朝早上定時開班授徒,太極的教授則暫停。她指出,六通拳是一種繞著身體部分的筋骨經絡作伸展整理的運動,一共有 36 式。「練習六通拳後,自覺打通經絡,達到行氣活血。其實,自從行山開始,身體已好了一點,練習太極和六通拳多年後,變化更明顯,包括再沒有貧血、少患傷風感冒、失眠也消失等,其中血壓保持穩定,是最大得著。」

當時的她,早上打六通拳,下午練習仍未普及的瑜伽。「初時見社區中心有得報名學瑜伽,我不知道是甚麼都去試。那時候經常做一個元寶式,即伏在地上將手腳反轉朝天。另外一個是躺在地上做大字形動作,當然有其他招式,不過忘記了,總之覺得每次做完後的筋鬆了很多,心情好暢快。」

期後,有不少人希望跟她學習太極,她也決定重回太極的懷抱,往後的時間專注教授太極。與此同時,她不在乎自己年事已高,主動學習不同的運動,包括元極舞、拜神舞等養生舞蹈,活動量較大,但她應付自如,甚至經常跟其他隊友到不同地方表演,日子過得充實。

近幾年,她學習毛巾操、防跌運動,一如過往,最後的身份都由學生變為老師。「我一邊教人,一邊當做運動,對自己有好處。說真的,自覺平衡力不錯,從不跌倒,可能是我長期練習太極之故,早已打好根基。」某次落斜路,站在她身後的朋友突然失重心衝向前,慶幸她反應快馬步又夠穩,沒有被推倒,而這個經歷,也讓她感到安慰,證明過去數十年來的努力沒有白費。黎?除 20 多年前做了一次割膽石手術,以及每天要服食血壓藥來控制血壓外,身體總是健健康康。別人經常說她中氣十足,說話響亮,腳骨力好,精神又十分飽滿,一頭濃密的秀髮令人羨慕不已。雖然數年前她承受喪夫之痛,情緒一度低落,但最後也安然過渡。「唔開心時的確少了做運動,不過我無中斷,之後如常做。運動令人健康和改善情緒,所以至今會繼續學習其他運動。」日常生活中,她吃得清淡,多吃蔬菜和魚類,不沾零食和油炸食物。平日愛做義工,會替其他長者量血壓,同時很喜歡參加地區長者中心的活動,包括聽講座,希望多吸收保健知識,助人自助。

長者怎樣做運動才最安全和有效?聖雅各福群會永嘉諾健體中心經理陳國雄表示,留意到有些長者在公園做運動時,會突然把腿放在欄杆上「un下un下」,這個動彈式伸展動作,可增加肌肉受傷機會。他說:「建議長者做靜態式伸展動作,即是緩慢地把肌肉伸展,能夠避免過分伸展及拉傷肌肉。不宜做幅度大的動作,如向後拗腰,會令關節壓力增加。」另一方面,阻力訓練對長者甚為重要,因為隨年齡增長,肌肉量逐漸流失,容易失平衡,因此不妨多做肌肉訓練,提升平衡力,減少骨折機會。可善用公園裏的器械設施,會對肩膊、腿部肌肉提供足夠訓練。

他補充,雖然長者的新陳代謝較年輕時慢,但運動效果已足夠他們應付日常所需,例如柔軟度提高,令關節活動幅度增加,受傷機會減低。反之關節活動幅度欠佳,日常活動能力也隨之下降,有機會妨礙起居生活,造成自我形象低落。由此可見,提升關節活動幅度是較重要的一部分。