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Healthy Exercise for All Campaign

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Physical Activity and Health
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Physical Fitness
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Fitness Programme for Special Target Groups
Children
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Fitness Programmes for Children

  1. Body weight of Hong Kong children
  2. Why should we manage our body weight?
  3. How to define obesity?
  4. How to avoid being overweight?
  5. Guidelines on the amount of physical activity for children
  6. Physical activity and calorie expenditure
  7. Simple circuit training
  8. Fitness training course for children
  9. Virtual class for simple circuit training
  10. Download pamphlet of body weight management of children

V. Guidelines on the amount of physical activity for children:

According to the recommendation from the World Health Organization on physical activity for children and young people aged 5-17 years old, physical activities include game playing, sport competition, recreation, household chores, commuting (e.g. by walking or cycling), physical education session or planned physical training in the context of family, school and community lives.

  • Children should engage in moderate or vigorous physical activities* for an accumulation of at least 60 minutes a day.
  • Spending more than 60 minutes a day doing physical activities will bring greater health benefits.
  • Most of the daily physical activities should be aerobic. The physical activity plan should incorporate physical activities of vigorous intensity, including bone and muscle strengthening exercise, at least 3 times a week.

Remark:
*
"Physical activities at moderate intensity" are those which will slightly speed up breathing and heart rate, and cause mild sweating but not so intense as to cause fatigue.
*
"Physical activities at vigorous intensity" are those which will greatly speed up breathing and heart rate, and cause profuse sweating and fatigue.

 

VI. Physical activity and calorie expenditure

Take a child aged around 10 years old weighing about 40 kg for example. The calories expended in performing the following physical activities for 30 minutes are as follows:

Item

Physical Activity

Calories Expended (kcal)

1

Mini-tennis

170

2

Volleyball

100

3

Basketball

200

4

Badminton

110

5

Slow Long-distance Swimming

200

6

Cycling

150

7

Running/ Jogging

200

8

Rope Skipping

200

9

Dancing

130

10

Gymnastics

100

11

Aerobic Dance

150

12

Walking

90

13

Stair climbing

170

(The information shown above is for reference only. The actual amount of calories expended may vary with age, gender, physical fitness, skill level and intensity of the activity. )

  1. J. S. Harrell, R. G. Mcmurray, C. D. Baggett, M. L. Pennell, P. F. Pearce, and S. I. Bangdiwala, Energy Costs of Physical Activities in Children and Adolescents, Medicine & Science in Sports & Exercise.
  2. K. Ridley, B. E. Ainsworth and T. S. Olds, Development of a Compendium of Energy Expenditures for Youth, International Journal of Behavioral Nutrition and Physical Activity, BioMed Central Ltd.

 

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Acknowledgement : Physical Fitness Association of Hong Kong, China
Prince of Wales Hospital Department of Physiotherapy

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