Why should I pay attention to physical activity?
Exercise can strengthen your musculoskeletal and immune systems. It also helps to control the body weight and is beneficial to psychological and social health. Researches show that a small amount of exercise may be enough to improve your health. Simply be active for 30 minutes a day can improve your heart-lung function and blood circulation, reduce the risk of developing coronary heart disease, high blood pressure, stroke and diabetes mellitus later in life.
Although men are more likely than women to participate in exercise, only less than 60% of men had participated in moderate and vigorous activities respectively in the preceding 7 days. According to the Behavioural Risk Factor Survey 2012 of the Department of Health, figures on exercise participation in the preceding 7 days by gender are
How can I find more opportunity to get active?
Being active does not have to be very hard. You can build physical activities into your daily routine.
Many conditions are related to lack of physical activity, such as heart disease, hypertension, stroke, obesity, diabetes mellitus, osteoporosis, depression, colon cancer and premature death.
Physical activities do not have to be continuous. You can do them in sessions. To gain health benefits, they should be done for at least 10 minutes without stopping.
How do I know if I am doing enough physical activity to stay healthy?
Scientists say as little as 30 minutes of accumulated moderate-intensity physical activity on most, preferably all, days of the week can provide a health benefit. Remember, every little bit counts, but more is even better if you want to achieve health benefits. Refer to Activity Chart.
For 30 minutes a day, they can be done in two 15-minute sessions or three 10-minute sessions; for 60 minutes, you can add up your activities in periods of at least 10 minutes each throughout the day to get that daily total.
Becoming more active is safe for most people. Answer the "Are you fit to get fit" questionnaire to make sure you are fit to do so. If you are in doubt, seek medical advice before starting.
What do the experts say I have to do?
To get the most health benefits, you need to try to do a variety of activities including: endurance activities, flexibility activities, and strength activities.
Take a look of the following examples and see which activities appeal to you. Choosing things you like to do is one of the best ways to build regular physical activity into your life.
Mopping the floor
To avoid injuries during exercise, you should be prepared beforehand:
How can I stay motivated?
Sticking to a regular exercise routine can be a challenge. There are easy ways to keep you on track and motivated:
Scientists say as little as 30 minutes of accumulated moderate-intensity physical activity on most, preferably all, days of the week can provide a health benefit.
Department of Health Central Health Education Unit
Hotline: 2833 0111
Leisure and Cultural Services Department