If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

By middle age and beyond, many people experience these sensations: aching waists, back pain, leg cramps. Want to go for a run? After just a few steps, your whole body feels drained, your throat parched. Within minutes, your body feels twice as heavy… Once upon a time, you were young and strong, full of vigor. Why have you become frail and helpless, like elderly men and women who can barely lift a chicken?

01Causes of Fatigue in the Elderly

First, let’s explore why older adults experience physical weakness.

1. Osteoporosis. As age increases, weakened digestive function leads to insufficient intake and absorption of various nutrients. Declining sexual function and reduced secretion of sex hormones also contribute. Additionally, most seniors engage in minimal physical activity, rarely participate in outdoor exercise, and have low metabolic rates—all factors that contribute to osteoporosis.

2. Sarcopenia, or muscle loss, causes diminished muscle strength.

3. Various health conditions like iron-deficiency anemia, diabetes, and atherosclerosis can trigger physical discomfort. These ailments are common companions for middle-aged and elderly individuals, easily acquired with carelessness.

When facing physical weakness, most seniors turn to medical treatment. If there’s a clear underlying illness, seeking medical care is the first priority. Of course, moderate exercise is also essential. Only through physical activity can bodily functions be strengthened, reducing reliance on medication alone. Incorporating some basic, simple exercises can also help improve physical weakness quickly and sustainably.

02 Functional Strength — Upper Body Push

So, what exercise method can effectively improve fatigue? This exercise, called the “Upper Body Push,” is a functional strength training pattern.

Primary Equipment: Kettlebell.

Difficulty Level: L4.

Duration: 15 minutes.

Calories Burned: 160 kcal.

Note: This L4-level class is suitable for seniors practicing at home or in a studio.

Movement 1: Supine Single-Arm Kettlebell Bench Press

Instructions: Lie flat on a mat with legs bent at natural angles. Hold the kettlebell in one hand and press upward. Exhale as you lift the kettlebell until your arm is fully extended. Inhale as you lower the kettlebell back to your chest. Alternate arms and repeat for 5 minutes.

Action 2: Single-Knee Kettlebell Push Press

Action Instructions: Kneel on one knee and push the kettlebell upward with one hand. Exhale as you press upward until your arm is fully extended; inhale as you bring the kettlebell back to your chest. Alternate hands and repeat the exercise for 5 minutes.

Action 3: Kettlebell Walk with Reverse Grip

Action Instructions: Stand naturally with arms raised, elbows bent at 90 degrees, holding the kettlebell in reverse grip. Walk forward while keeping arms stable and breathing naturally. Alternate hands and repeat for 5 minutes.

Friendly Reminder

1. During training, you may experience mild shortness of breath, along with a stretching sensation and soreness in the relevant muscles. These are all normal phenomena. If the exercise feels too challenging, reduce the frequency and adjust the pace according to your physical capabilities.

2. It is recommended to train 40 minutes after meals. Always prioritize avoiding pain or discomfort during the workout. If you experience any pain or discomfort, stop training immediately and consult a professional.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Do you also struggle with this dilemma? You worry about eating too many grains, yet there are so many vegetable options to choose from. But when you end up eating the same few dishes over and over, they start to taste bland, and you just can’t stick with it. Today, I’d like to share some nutritional insights about grains and vegetables with you.

01 How Much Do You Know About Combining Whole Grains and Refined Grains in Your Diet?

According to dietary guidelines, a diverse diet with grains as the staple is recommended. Daily intake of staple foods should be 250–400g. For a healthier diet, this should include 50–150g of whole grains and legumes, plus 50–100g of tubers.

Refined carbohydrates like white rice and white bread lose many nutrients during processing. They are rapidly digested by the body, easily causing blood sugar fluctuations and fat storage. These are typically high-GI carbohydrates (also known as simple carbs). For fat loss, it’s better to combine low-GI carbohydrates (also known as complex carbs) as staples. Complex carbs contain abundant dietary fiber that slows gastric emptying, delays blood sugar spikes, and increases satiety—making them ideal for those aiming to reduce body fat. Recommended low-GI staples include:

(1) Lotus Root

Lotus root is exceptionally high in fiber and very low in calories. It aids digestion, alleviates diarrhea, stimulates appetite, and clears heat. As a root vegetable, it requires more calories to digest. Boiled lotus root makes an excellent staple for weight loss.

(2) Mixed Grain and Bean Rice

Whole grain and bean rice is nutrient-dense, rich in dietary fiber, resistant starch, minerals, vitamin B, and calcium. Consuming more whole grain rice helps improve blood sugar levels, maintain gut health, and regulate body fat to support weight management. Various beans (red beans, mung beans, kidney beans, etc.) are higher in carbohydrates and are recommended additions to your staple foods. However, limit consumption of soybeans, black beans, and green peas.

(3) Steamed Taro

Taro contains roughly half the calories of rice, yet it’s lower in calories, higher in fiber, and rich in trace minerals. As a starchy vegetable with a thick, creamy texture, it can be incorporated into main dishes during fat-loss periods to increase satiety and control appetite.

Given the complex and slow digestion process of complex carbohydrates, it’s recommended to consume them primarily at breakfast or lunch. These carbohydrates are less likely to be converted into fat by the body while providing sustained energy for up to 3 hours. Precisely because of this characteristic, it’s advisable to eat simple carbohydrates after exercise to quickly replenish energy, aid in muscle tissue repair, and minimize fat conversion.

In summary, whole grains offer diverse options: brown rice, oats, sweet potatoes, barley, buckwheat, corn, quinoa, beans, and more. Those aiming to lose weight or reduce body fat should consume at least two servings of staple foods per meal. It is advisable to chew thoroughly and slowly, stopping when you feel about one-third full as a guideline.

02 The Army of Fat-Burning Vegetables

The recommended vegetable intake per person per meal is 150g to 250g. There are quite a few vegetables that can help with fat loss—

(1) Celery

Often called “the fastest fat-absorbing vegetable.” Its high fiber content aids digestion. Drinking celery juice in summer replenishes potassium lost through sweating. Note: Celery must be boiled to reduce oxalic acid, which can cause kidney stones. Those with low blood pressure should avoid large amounts due to its hypotensive effect.

(2) Cucumber

A staple on dining tables and often enjoyed as a fruit-like snack, cucumber’s crisp texture makes it popular in cold salads and light meals. Those aiming to lose weight should incorporate it frequently, as it’s packed with B vitamins, vitamin C, and various trace minerals that boost metabolism. Even the cucumber peel is highly nutritious.

(3) Tomatoes

Tomatoes are low in calories and low in sugar. They’re perfect not only as part of a meal but also as a satisfying snack or appetizer. Packed with dietary fiber, pectin, and powerful antioxidants, eating just one tomato can leave you feeling pleasantly full.

If you find dishes taste bland with less oil but using more defeats the purpose of fat reduction, consider switching to a spray bottle for oil. Many vegetables can be boiled and then tossed with a splash of vinegar, soy sauce, and chili peppers for a refreshing cold salad.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Ankle fractures are no minor matter. If not treated promptly or cared for properly, recovery can become significantly more difficult. In some cases, the fracture may not heal properly, leading to lifelong consequences. Therefore, if you suffer an ankle fracture, it’s best to go to the hospital immediately without delay. So, what kind of tests will you undergo once you arrive at the hospital?

01What tests should be performed after an ankle fracture?

Upon arrival at the hospital, the doctor will first conduct a brief physical examination to make an initial assessment. This involves observation and inquiry to determine if the affected area exhibits pain, the degree of swelling, and the presence of blisters, bruises, or discoloration, while also checking for any noticeable deformity. Next, the doctor will gently press the painful area to observe the patient’s response to pressure. They will also ask the patient to gently rotate the ankle to assess range of motion.

The patient will then be scheduled for an X-ray examination. This includes both an anteroposterior view of the ankle joint and an image taken with the ankle joint internally rotated 20 degrees. This assessment helps determine the extent of any ankle fracture and whether surgery is necessary. Some patients may also require a CT scan. The CT imaging provides a reliable basis for determining the surgical approach and guiding subsequent treatment.

02 Management of Patient Daily Living

1. Maintain a Healthy Living Environment

After returning home, ensure the patient’s room is well-ventilated and receives ample sunlight. Regularly change bedding and clothing to provide a clean living environment. This not only prevents infections but also promotes a positive mood, which aids in wound healing.

2. Pay Attention to Diet

During the early recovery phase for fracture patients, the diet should be very light. Focus on consuming vegetables, fruits, eggs, and dairy products. This approach not only provides essential nutrients but also helps prevent constipation.

For patients in the middle stage of fracture recovery, it is acceptable to moderately increase meat intake, but avoid excessive amounts to prevent constipation or excessive weight gain.

For patients in the later stage of fracture recovery, it is beneficial to consume more protein-rich foods such as shrimp, egg yolks, vegetables, and fruits, as these promote bone healing.

03How to Recover Through Exercise

Action 1: Single-Leg Step

Key Points: Perform this exercise in a standing position with your weight shifted forward. Step forward with the affected leg to support your body, shifting your weight onto the front leg while maintaining stability. Return to the starting position. Repeat this movement in 2 sets of 8 repetitions each.

Exercise 2: Single-Leg Stand

Key Points: Stand with arms crossed over chest. Keep legs relaxed. Slowly and tentatively shift weight onto the affected leg, then lift the unaffected leg while maintaining body stability. Repeat this exercise in 2 sets of 8 repetitions each.

Exercise 3: Wall Squat

Key Points: Stand with your back against a wall, arms crossed over your chest. Position your feet half a step away from the wall, leaning your body weight against it. Squat down while keeping your back flush with the wall. Inhale as you lower yourself, exhale as you rise. Keep knees aligned with toes to prevent knee joint strain. Repeat this exercise, performing 2 sets of 20 seconds each.

Perform these three exercises 40 minutes after meals, 2 to 3 times daily. Consistent practice significantly aids in healing after an ankle fracture.