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Healthy Exercise for All Campaign

Introduction
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
Children
Elderly
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
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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

VII. Simple circuit training

Apart from aerobic exercise, muscle strengthening exercise should also be taken regularly in order to obtain the best results in weight control. Some simple bare-handed exercises are illustrated below. Children may follow the instructions and do 2 to 3 sets of exercise according to their physical ability. For optimum results, parents may accompany their children in doing the exercise and remind them of the correct posture and breathing rhythm as signs of support.

 

1.
Bent Knee Push Up (Upper body and chest)
10 times
  • Keep your upper body and your thighs in a straight line
  • Bend your elbow at an angle of about 90° when pressing down
  • Inhale when pressing down and exhale when pushing up
  Parent's participation:
A child can use his/her left and right hands alternately to support his/her body, and use the other hand to touch his/her parent's palm.
 
2.
Curl Up (Abdominal muscles)
10 times
  • Lie on your back as the starting position
  • Bend your knees at an angle of about 90° and straighten your arms
  • Inhale when you return to the starting position
  Parent's participation:
Hold your child's feet in position
 
3.
Lunge Forward (Thighs )
10 times
  • Stand with feet apart at shoulder width
  • Take a big step forward with the right leg, bend the right knee, and then return to the standing position.
  • Take a big step forward with the left leg, bend the left knee, and then return to the standing position.
  Parent's participation:
Stand in front of your child and keep a certain distance. The child touches the parent's hands with his/her hands when lunging forward.
 
4.
Alternate Back Extension (Lower back)
10 times
  • Lie on your front as the starting position
  • Exhale as you lift your right arm and left leg
  • Inhale when your right arm and left leg return to the starting position
  • Exhale as you lift your left arm and right leg, and then inhale when you return to the starting position.  (Repeat by alternating these two sets of movements)
  Parent's participation:
Half squat and hold out your hands so that your child can touch them.
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5.
Side Bend (Flank muscles)
10 times
  • Bend yours knees sideways in the direction of trunk stretch
  • Stretch your right arm above the head and bend to the left
  • Exhale as you bend and inhale when you are back to the standing position
  • Stretch your left arm above the head and bend to the right
  • Exhale as you bend and inhale when you are back to the standing position
  • Each full trunk stretch is counted as one rep
  Parent's participation:
Stand face to face with your child and practise the exercise together
 
6.
Leg Abduction (Outer thighs and hips)
10 times
  • Start with a standing position. Extend your arms sideways and hold them at the same level as the shoulders. Lift your right leg to the right side and then return to the standing position.
  • Lift your left leg to the left side and then return to the standing position. Repeat the exercise.
  Parent's participation:
Stand face to face with your child, holding hands, and practise the exercise together.
 
7.
Bridging (Lower Back and Hips)
10 times
  • Lie on your back with knees bent at 90°
  • Raise your hips until your thighs are in a straight line with the upper body. Exhale as you raise your hips.
  • Inhale as you lower your hips
  Parent's participation:
Place your hand above the stomach of your child. The exercise is completed once after the child's stomach has touched the parent's hand.
 
8.
Pull Up (Upper back and biceps)
10 times
  • The parent stands with legs apart, facing the child while the child lies on his/her back on the floor, grasping each other's wrists tightly.
  • The child pulls up his/her body until his/her elbows bend at an angle of less than 60°.
  • Exhale when pulling up and inhale when lying down
  • Stronger children may keep their trunk straight and raise their hips.

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

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2003| Important notices | Privacy policy Last revision date: 23 January, 2014