Leisure and Cultural Services Department - Healthy Exercise for All Campaign Brand Hong Kong - Asia's world city
GovHKTraditional ChineseSimplified Chinese Search Site Map Contact Us
Healthy Exercise for All Campaign

Physical Activity and Health
Exercise and Health Roving Exhibitions
Physical Fitness
Physical Fitness Challenge Day 2014
Physical Fitness Test for the Community
Interactive Game
Healthy Exercise Ambassador
Fitness Programme for Special Target Groups
Persons with Disabilities
Dance for Health
Rope Skipping for Fun
Hiking Scheme
Qualiwalk Scheme
Exercise in the Workplace
Fitness Exercise for Women
Get active and enjoy a healthy life!
Virtual Class for Healthy Exercise
Download Area
Leisures Services
Back to LCSD
Deaprtment of Health
Web Accessibility Conformance Statement

Exercise in the Workplace

The Importance of Stretching and Relaxation Exercises in the Workplace
Guidelines for Doing Exercise
Mobility and Stretching Exercises
Virtual Class for Exercise in the Workplace
Download pamphlet of Exercise in the Workplace

Picture: Exercise in the Workplace


Due to technological advancement and economic restructuring, physical labour has been gradually replaced by technology and computerization. Not only our life has become much easier, but also we have become less active in our everyday life.

However, we are paying a high price for this comfortable but sedentary lifestyle. As the number of office workers is increasing, health problems such as obesity, diabetes, hypertension, heart diseases and osteoporosis have become matters of major concern.

The Importance of Exercises in the Workplace

We spend about one third of our time in the office every day. When we maintain a prolonged and sustained posture of writing or using a computer, symptoms such as muscle tightness, fatigue or soreness will develop. Work efficiency may also be affected.

Improper posture or incorrect use of any part of the body may lead to occupational diseases. Apart from physical pain, patients may have to suffer the loss of working ability and drastic changes in life, which can hardly be compensated by any gains. Research shows that office workers are prone to suffer from discomforts related to neck, shoulder and back, followed by discomforts in wrists and fingers.

Whether you are a boss or an employee, are these problems inevitable? The answer is absolutely no.

The following are some exercises recommended to do in the workplace that is intended to help you to recover from muscle tightness and fatigue, and to minimize the risk of overuse injuries due to sustained and repetitive movements during work.

People who spend long hours sitting or whose jobs are sedentary in nature will be benefited from doing mobility and stretching exercises.

Mobility exercises improve the mobility of joints and increase blood flow to working muscles to prepare you for physical activity. If the exercise is done in synchronization with one's breathing, it will also help to reduce mental stress. Stretching exercises can improve muscle relaxation, enhance the motion of joints, relax the mind and reduce the risk of muscle soreness and pain.


Guidelines for Doing Exercise

Understand yourself To better understand your own physical condition, consult a doctor or a professional before starting any exercise programme.
Change posture regularly Do not maintain the same posture for a long period of time. You may leave the seat once in a while and do some stretching exercises. Choose an exercise that meets your needs to help you to relieve tension and relax your tired muscles.
Safety comes first Exercise in a safe and well -ventilated environment under comfortable temperature.
Proper clothing Choose an exercise that you can do comfortably with the clothes you are wearing. Take off any jacket or high-heeled shoes before doing exercise.
Move slowly During exercise, the range of your movement should not be too large, neither should you move too fast. Do not do bouncing or jerky movements, especially when you are doing your neck or back.
on your
Maintain normal and natural breathing when doing exercise. If the mobility exercise is done in synchronization with your breathing, you will become more relaxed.
Follow the sequence Do the mobility exercise prior to the stretching exercise. Finally, take a few deep breaths to finish an exercise session.
Enhance your
After finish doing stretching exercises, just take 10 seconds to experience and enjoy the feelings of comfort and relaxation from the stretched body parts. This will help you to improve your self-awareness of any existing muscle tension in your body.
Be health-conscious When you feel any discomfort during exercise, stop the activity and rest for a while. If you are not getting better, consult a physician as soon as you could.

Next Page

Organized by  
Back to LCSD Health Department

Acknowledgement to the organization for the provision of information :

Physical Fitness Association of Hong Kong, China

Hong Kong Physiotherapy Association



2003| Important notices | Privacy policy Last revision date: 18 June, 2007