Move More for Better Health

Convenience is a characteristic of modern life, as evident in all aspects of our life. For example, we walk less because of a convenient transport system and things get done easily with technology like remote control. However, convenience also means we move less. In fact, physical inactivity has already become a global threat in terms of its detrimental impact on the health of the world population.

Global and local situations

Global situation
According to the World Health Organization,

• about 50% of the global population is physically inactive
• about 1.9 million deaths per year are attributable to physical inactivity

Local situation
Studies of the Department of Health showed that,

• most men engaged in limited physical activity with only about 25% of men had "high" level of physical activity
• major reasons for not having more physical activity were lack of time and laziness

Health benefits of physical activity
Regular physical activity helps prevent

• cardiovascular diseases including heart disease, hypertension and stroke
• cancers such as colon cancer
• other health problems: diabetes, obesity, osteoporosis, low back pain, anxiety

Overall, physical activity can decrease our overall risk of dying from various health problems, especially chronic diseases.

Act up to "530"
To gain good health benefits through physical activity, we have to remember "530" - 5 days and 30 minutes:

• engage in at least 30 minutes of moderate-to-vigorous physical activity on at least 5 days a week
• the 30 minutes may be accumulated from 2 to 3 sessions a day but each session shall last at least 10 minutes

Tips to increase physical activity

Build a supportive environment

• set a date to start doing exercises
• enlist support and encouragement from family and friends
• make a record of your progress on doing exercises

At work place

• find time to do some stretching exercise
• take a brisk walk for about 10 minutes at lunch break

On the road

• walk more on your journey to and from work, such as getting off bus earlier and walking part of the journey
• use stairs more instead of elevators and escalators

At home

• help out with the house chore
• avoid using remote control when operating electrical appliances

During free time

• choose exercise or sports which do not need a lot of equipments such as jogging
• do exercise together with family or friends to get mutual support and encouragement
• for family activities go outdoor, e.g. hiking or playing kite with children

Guys, get up and move!

For more information on physical activity or exercise, you may wish to visit the relevant pages in our website and the Central Health Education Unit website. Please also try our quiz "Exercise and Health" to find out how much you know about physical activity or exercise.

(Last Updated on 23-10-2007)