Useful Information

• People who are inactive can improve their health and well-being by becoming even moderately active on a regular basis.
• Physical activity need not be strenuous to achieve health benefits.
• Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.

• Reduces the risk of dying prematurely.
• Reduces the risk of dying from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.

• Physical inactivity is common in Hong Kong. Over half of the local population is not physically active.
• The Behavioural Risk Factor Survey conducted by the Department of Health in April 2007 revealed that over half (56.4%) of adult aged 18 to 64 had not done any moderate physical activity for at least 10 minutes at a time and only about one-third (34.7%) had done some vigorous physical activity during the week before enumeration. The level of physical activity in females was slightly lower than that in males.
• In addition, walking was a very common form of physical activity. During the week before enumeration, most (72.0%) of adult aged 18 to 64 had spent at least 10 minutes on walking everyday.
• On the other hand, the survey also revealed that respondents had spent long hours sitting everyday. Over half (55.7%) of adult aged 18 to 64 sat for at least 6 hours per day (Monday to Friday) in the week prior to the survey.

• Lack of exercise is one of the major risk factors for heart diseases, cerebrovascular disease, diabetes mellitus, hypertension, some types of cancers and obesity.
• In 2007, we had –
  
  6 373 people dying from coronary heart disease; and
  
  1 690 people dying from colorectal cancer.
  
  

• duration (D)

• intensity (I)

• frequency (F),

people can achieve a moderate amount of physical activity in a variety of ways they like. That is to say, the health impact is the same for a less vigorous exercise performed over a longer time and a more vigorous exercise performed over a shorter period of time. As a simple guide, exercise that makes your heart beat faster and stronger, or makes you feel sweaty or breathe heavily is considered physical activity of moderate intensity.

• Washing and waxing a car for 45 - 60 minutes
• Washing windows or floors for 45 - 60 minutes
• Playing volleyball for 45 minutes
• Wheeling self in Wheelchair for 30 - 40 minutes
• Bicycling 5 miles in 30 minutes
• Dancing fast (social) for 30 minutes
• Pushing a stroller 1.5 miles in 30 minutes
• Walking 2 miles in 30 minutes (15 min/mile)
• Water aerobics for 30 minutes
• Swimming laps for 20 minutes
• Wheelchair basketball for 20 minutes
• Basketball (playing a game) for 15 - 20 minutes
• Bicycling 4 miles in 15 minutes
• Jumping rope for 15 minutes
• Running 1.5 miles in 15 minutes (10 min/mile)
• Stair walking for 15 minutes

• To avoid soreness and injury, individuals who are inactive should aim low and start slow. This will allow time for the body to adjust.
• People with chronic health problems, such as heart disease, diabetes, or obesity, or who are at high risk for these problems should first consult a physician before beginning a new programme of physical activity.
• Also, men over age 40 and women over age 50 who plan to begin a new vigorous physical activity programme should consult a physician first to be sure they do not have heart disease or other health problems.

• Everybody can enjoy the benefits of regular physical activity, regardless of age, sex and bodily conditions.
• Parents have a crucial role in maintaining a physically active lifestyle for their children through encouragement and empowerment.
• Schools play an important role by designing programmes with more physical activity.
• Teenagers and dieters benefit from improved body build and strength as well as stronger bones to last a lifetime.
• Counseling by healthcare providers helps people incorporate physical activity into daily life.
• Worksite activity programmes increase physical activity levels among the workforce.