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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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