去朋友家坐 10 分鐘,量出他適合的運動;之後 app 每天用語音帶著他做。免費、無廣告、不用帳號、完全離線。

Download on theApp Store免費・無廣告 動作總表 ›

app 裡的動作畫面:大字、一次一個動作、語音報節奏。

怎麼用

  1. 拜訪朋友,做 10 分鐘測量。五次坐站、三站平衡、三公尺起走。app 逐字唸指令、幫你計時計數,你只要按大鍵。不用相機,一張靠牆的椅子就夠。
  2. app 給出四個等級之一:坐著練/扶著練/站著練/進階練。等級決定運動內容與強度,分數線來自公開的國際標準測驗。
  3. 當場一起做一次,再用 QR code 把「運動卡」傳到他的手機。沒有 iPhone 的朋友,可以列印大字運動表。
  4. 之後他每天打開 app,按一個鍵,跟著聲音做。一次一個動作,動畫示範,組間自動休息,太難可以隨時按「太難了」。12 週後再請朋友重測。

四個等級

坐著練坐著做,重點是腿力和手的力氣。每天,約 25 分鐘。
扶著練扶著桌子做,重點是腿力和平衡。每週 3 天動作、2 天走路。
站著練站著做,重點是平衡和走路。每週 3 天動作、2 天走路。
進階練動作較多,重點是全身力氣和平衡。每週 3 天動作、2 天走路。

這不是醫療診斷。篩檢方法與分數線來自 CDC STEADI、WHO ICOPE 與國健署長者量六力所採用的標準測驗;運動內容依國際長者多元運動指引。有任何不舒服,請停止並找醫生。

為什麼做這個

🪑 先量再練

市面上的長者運動 app 大多直接給內容。不先量體能,對衰弱者不安全、對健康者沒效。串門運動先做標準測驗,再依結果配內容。

🔊 語音逐字帶著做

指令由 app 唸,拜訪者不用自己解釋,測量才有一致性。運動時語音報「上、下」和次數,看不清螢幕也能跟。

🔡 大字、零術語

預設大字,可以再放大到最大。介面沒有任何醫學名詞,等級用「坐著練/扶著練」這種說法。

📵 完全離線、不收資料

沒有帳號、沒有伺服器、沒有廣告、沒有分析。你和朋友的資料只存在手機裡。

📱 QR 傳卡,紙本也行

測完掃一下就把運動卡傳到朋友手機。朋友用 Android?列印 A4 大字運動表,每個動作一頁。

🤝 一個帶一個

練了兩週,app 會提醒你:有沒有哪位朋友不方便出門?去幫他量一次。一個人,帶動一個社區。

Privacy Policy/隱私權政策

Effective date: September 6, 2026

串門運動 ("the app") is developed and published by the developer listed on our App Store page. This policy explains what information the app handles and how.

No account, no server, local only

The app requires no account and no sign-in, and it has no server. Everything you enter — nicknames, birth years, measurement results, exercise history, settings — is stored only on your device, protected by iOS data protection. Nothing is uploaded. Deleting a person card, or "Delete all data" in Settings, removes it permanently. Standard iOS device backups may include the app's data; that backup is controlled by you and Apple.

Sharing between phones

When you send a person card to a friend, the data travels directly from your phone to theirs as a QR code, or as a link whose content sits in the URL fragment. The fragment is never sent to this website's server, and this website does not log or store card contents.

Camera

The camera is used only to scan a friend's QR code and, optionally, to measure a 3-metre distance on the floor. No photos or video are stored or transmitted.

Notifications

If you allow notifications, the app schedules a daily reminder and a 12-week re-measurement reminder locally on your device. No push server is involved.

Advertising and analytics

The app contains no advertising, no in-app purchases, and no analytics or tracking SDKs of any kind.

Health-related information

The app records physical-performance test results and an exercise level. This information is not a medical diagnosis, is not shared with anyone, and is used only to choose which exercises the app shows. Please consult a doctor for any health concern.

Children

The app is intended for older adults and their friends and family, is rated 4+, and does not knowingly collect personal information from children.

Changes & contact

If this policy changes, the updated version will be posted on this page with a new effective date. Questions? Email wuyuping38@gmail.com.

Support/意見回饋

有問題、建議,或想幫忙審閱動作內容(物理治療師、據點指導員),請來信 wuyuping38@gmail.com