Table 1 Five types of movements for improving the elders’ functional fitness

A

Standing side leg raise^a

Strengthen the side hip muscles; Increase walking endurance of lower extremities

B

Standing knee marching^a

Strengthen the ankle and buttocks; Improve the dynamic balance

C

Standing quadriceps stretch^a

Strengthen the hamstring and biceps femoris muscles; Improve static balance

D

Wide squats

Strengthen hip joint flexibility and strengthen quadriceps muscles; Improve postural balance

E

Sitting knee marching^a

Strengthen gluteus maximus muscles; Increase the ability to climb up the stairs and hiking