Doctor introduces simple movements to stay active while indoors
Doctor introduces simple movements to stay active while indoors
2026-10-27
As the weather turns cooler and winter looms, many people feel less motivated to go out and exercise. One doctor who believes people should “keep moving to keep living” shared simple exercises you can do at home to loosen your muscles and joints, as well as seated exercises that can support cognitive function.
Orthopedic surgeon Tai Nian-kuo has worked in medicine for 33 years. Fit at 58 years old, his secret to staying strong is simple: Keep moving. He shared a few easy, practical exercises you can do at home to stay healthy.
Tai Nian-kuo
Orthopedic surgeon
You don’t need to lift your legs very high. Just let your feet hover off the ground slightly and then move your toes. This helps prevent muscles in the lower body from atrophying and promotes knee and cardiovascular health.
For officer workers, people with chronic illness, or those who lack exercise, this is an easy exercise to do with just a chair. The next ones are a little more challenging.
Tai Nian-kuo
Orthopedic surgeon
Standing on your tip toes exercises the calf and thigh muscles, and the brain is constantly helping you maintain balance and activate your muscles, which can help prevent dementia.
Tsai Wan-chen
FTV reporter
There are also seated exercises that can prevent dementia. Dr. Tai will lead us through eight simple movements that activate the brain.
The routine consists of eight movements that work both the arms and legs. They may look simple, but the coordination is hard to master. Once you’ve mastered these, Dr. Tai has one more exercise to test knee strength.
- Sit up straight, then stand up without using your arms. Stand on one leg for 10 seconds, then switch to the other.
If you struggle with this, that’s ok. For people who can’t run, walking is also a great option. The most important thing is to make exercise a habit.
Tai Nian-kuo
Orthopedic surgeon
I always walk, because we need to get to and from work. Young people can walk 10,000 steps, and middle-aged and older people can walk 6,000. People can reduce the number of steps as they age, but it shouldn’t be less than 3,000.
Dr. Tai has devoted two-thirds of his life to treating bone and joint conditions. His journey in this field began when his father needed joint replacement surgery after a fall. Since then, he’s stuck to the motto “keep moving to keep living,” helping people stay active to stay healthy.
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傳授養生之道"要活就要動" 骨科名醫戴念國:坐著就能防失智
2026-10-27
天氣漸漸轉涼，秋冬季節是不是懶得出門也懶得運動呢?骨科醫師戴念國從醫33年秉持著要活就要動，長年養生之道不藏私通通交出來，簡單的居家運動活絡筋骨，只需要坐著就能防失智，趕快跟著戴醫師一起動起來。
58歲的骨科醫師的戴念國，從醫33年依然活力滿滿、身手俐落，筋骨勇健的秘訣就是"動"，戴醫師傳授幾招，簡單又實用的居家保養法，讓身體靈活不卡關。
[[骨科醫師 戴念國]]
"不必抬得很高就是稍微這樣子下垂，但是是懸空的這時候你就是動你的腳尖，防止下盤的肌肉萎縮，然後又會促進膝蓋的健康，也會促進心血管的健康。"
無論是久坐的上班族、慢性疾病患者、或是缺乏運動的民眾，只要簡單一張椅子，在哪都能做。接下來加點難度，升級挑戰。
[[骨科醫師 戴念國]]
“踮腳時候其實你會，用到小腿肌肉跟大腿肌肉，大腦要不斷的協調你的平衡跟你的肌肉的力量過程中你會防止失智症。”
[[民視記者 蔡宛臻]]
“坐著運動也能防失智，只要簡單四招我們趕快請戴醫師，來教我們活腦操!”
手腳並用，一共八個動作，看似簡單，但做起來是不是沒有想像中容易。學會基本功還不夠，醫師加碼再一招，看看大家的膝蓋有沒有勇健。
-我們先坐滿手不扶，站起來，單腳站立十秒鐘再來換腳。
但沒通過測試也不用擔心，不適合跑步靠快走也可以，快走也可以，持之以恆，養成習慣最重要。
[[骨科醫師 戴念國]]
“我就是走路，因為我們要在工作要往返。年輕人可以走一萬步，中老年人走六千步，然後年紀越大步數可以少一點，變三千步也不要再少了”
人生三分之二奉獻在骨關節醫療，談起從醫之路，因為爸爸跌倒換了人工關節，戴醫師發現隔行如隔山，為了父親的健康親力親為，一路走來，秉持著要活就要動，走得穩、動得好，才能活出健康人生。
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