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

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
Back to LCSD
Deaprtment of Health
Web Accessibility Conformance Statement
 


QualiWalk Scheme

Introduction
Benefits of QualiWalk
The Posture, Techniques and Pace of QualiWalk
Relationship between QualiWalk and Calorie Expenditure
Use of Pedometer
Exercise Prescription - QualiWalk
How to Measure Heart Rate
Exercise Procedure
Stretching Exercises
Cardiorespiratory Endurance Test
Assessment Comparison Table (For Male)
Assessment Comparison Table (For Female)
Recommended Walk Trails
Safety Tips and Points to Note for QualiWalk
Enquiries
QualiWalk Programmes
Picture: QualiWalk

Introduction

“Daily exercise keeps us fit, people of all ages can do it”. An accumulation of at least 30 minutes of aerobic exercise (at least 10 minutes per session) of moderate intensity will bring great benefits to your health.

Walking is perhaps the safest and most effective aerobic exercise. Easy to master and good for health, it can be done any time. Walking with your family members and friends helps maintain good relationships as well. A walking exercise that is performed with correct posture and in proper amount is called QualiWalk. It does not require much gear beyond a pair of good walking shoes to protect your feet. To enjoy an energetic and healthy life, take your first step in QualiWalk now.

 

Benefits of QualiWalk

  1. Strengthening your bones, muscles and joints, and preventing osteoporosis
  2. Keeping hypertension, blood lipids, cholesterol and blood glucose level under control, reducing the risk of cardiovascular disease, hypertension and type II diabetes, and preventing some types of cancer (e.g. colorectal cancer)
  3. Improving your blood circulation and cardiopulmonary functions
  4. Relieving stress, and enhancing mental alertness and memory
  5. Improving the body strength, mobility and balance control of the elderly
  6. Improving the fitness level of pregnant and post-natal women
  7. Helping you to maintain physical fitness and boost self-confidence
  8. Helping you to burn calories and keep a healthy body weight
The Posture, Techniques and Pace of QualiWalk
src="../graphics/qualiwalk/1.jpg"

Posture

  1. Keep your body upright as far as possible, even when going up or down a slope.
  2. Raise your head, relax your shoulders and look forwards.
  3. Start each step by moving forwards your knee, and then your calf and heel, just like walking as usual.
  4. Bend your elbows with your hands relaxed.

Proper Techniques

  1. Relax and do not tense your muscles.
  2. While walking, touch the ground with one foot; starting from the heel to the sole and then the toes. When moving your feet alternately, shift your weight from one leg to the other.
  3. Walk naturally in larger-than-usual strides of about 0.5 m to 0.75 m, depending on your body size.
  4. Co-ordinate upper and lower body movements and swing your arms naturally.
  5. Keep your feet parallel when moving forwards, dont put one foot in front of the other in a straight line like catwalk models.
    • src="../graphics/qualiwalk/2.jpg"

Correct Pace (Health Walking, Fitness Walking, Speed Walking)

  1. Start with a shorter distance and increase the distance gradually.
  2. Walk at a pace that gradually increases your breathing and heart rates.
  3. Adjust your breathing according to the intensity of the walk. If you are walking at the right pace, you should be breathing faster than usual but still be able to talk without gasping for air.
  4. For a more vigorous walk, move in larger strides at a higher frequency while keeping your posture, breathing and symmetry of movement unaffected.
  5. The faster you walk, the more you bend your elbows to quicken arm swings, but do not swing your arms beyond 90 degrees.
  6. Start QualiWalk on a flat and even surface.

 

Relationship between QualiWalk and Calorie Expenditure


Method 1: By walking distance


 

Method 2: By step count

Total Step Count – Calorie Expenditure Chart
(per every 1 000 steps)

Please check the calories you can burn in walking with reference to the total number of steps taken and your body weight in the chart below.


]Note:
The information shown above is for general reference only. The actual situation may vary with individuals’ age, gender, physical fitness, skill level and intensity of the exercise.^

 

Use of Pedometer

The number of steps walked per day varies with occupation and life pattern. Generally speaking, it is recommended that 8 000 to 10 000 steps should be taken every day for improvement of physical fitness. You can keep track of the number of steps you walk in your daily life by using a pedometer.

 

Exercise Prescription - QualiWalk
  1. Duration

    You can start with a 30-minute walk, which may be divided into sessions of at least 10 minutes each.  The duration can then be gradually increased according to your physical ability.

  2. Frequency

    Exercise 3 to 5 times a week and have enough rest after exercise.

  3. Intensity of exercise

    You may adjust the intensity of exercise by adjusting your pace and stride.  To assess the intensity of exercise, you may make use of the Target Heart Rate Zone and the rating of perceived exertion:





How to Measure Heart Rate

src="../graphics/qualiwalk/17.jpg"
  1. Use a watch with a second hand or a stopwatch;

  2. Use the tips of your index and middle fingers to touch the artery on your wrist or neck gently and feel the pulse; and

  3. Count the pulses for 15 seconds and then multiply the number by 4. The result will be the heart rate per minute.

 

Exercise Procedure

Procedure

Physical Activity

Duration

Purpose

Warm-up

Warm-up exercise of a low intensity

At least 5 minutes

D To raise body temperature
D To allow your body to gradually prepare for further exercise
D To enhance the flexibility of joints
D To prevent or reduce the risk of injuries during exercise

Stretching exercises

At least 10 minutes

Workout

QualiWalk exercise of a moderate to vigorous intensity, coupled with a suitable amount of resistance training

At least 30 minutes

D To strengthen cardiopulmonary function
D To enhance muscular strength and endurance
D To promote bone health
D To improve body balance

Cool-down

Stretching exercises

At least 10 minutes

D To allow your body to calm down gradually after exercising at a vigorous intensity
D To reduce fatigue caused by the accumulation of metabolic wastes
D To allow more blood flow to other parts so that your body can return gradually to the normal condition

Cool-down exercise of a low intensity

At least 5 minutes

 

Stretching Exercises
    • Basic principles:

      1. Do static stretching exercises.
      2. Do not overstretch your muscles, and avoid sudden or jerky movements and ballistic stretching exercises.
      3. Your muscles should be slightly stretched for 10 to 30 seconds, during which smooth breathing should be maintained.
      4. Do stretching exercises from head to toe or vice versa.
      5. Stretch your muscles and joints on both sides of your body evenly, repeat 3 to 4 times each side.

    • Demonstration of stretching exercises:
  • 1 Neck
    Look forwards
    Turn your head slowly to the left until the right side of your neck feels a slight stretch
      (Repeat the exercise in the opposite direction)
    2 Shoulders and neck
    Relax your shoulders and neck
    Slowly lower your left ear towards your left shoulder until your right shoulder feels a slight stretch
      (Repeat the exercise in the opposite direction)
    3 Shoulders
    Pull your right arm horizontally across your chest and hold your right elbow tightly with your left arm and slightly press your right arm towards your chest until your right shoulder feels a slight stretch
      (Repeat the exercise in the opposite direction)
    4 Arms
    Put your right hand behind your neck and near the top of your shoulder blade
    Pull your right elbow to the left with your left hand until your right shoulder and upper arm feel a slight stretch
      (Repeat the exercise in the opposite direction)
    5 Chest
    Stand near a wall or a pole with feet slightly apart
    Raise your right arm, bend your right elbow and hold it at shoulder level as shown in the illustration.
    Keep your back straight. Lean forwards slightly and stretch your chest.
      (Repeat the exercise in the opposite direction)
    6 Waist
    Stand with feet slightly apart
    Raise your right hand. Bend your left elbow and put your left hand on your waist.
    Lean slightly to the left
      (Repeat the exercise in the opposite direction)
    7 Anterior thighs
    Hold a railing with your right hand and stand erect
    Take your right foot up behind you towards your hips with your left hand until the front of your right thigh feels a slight stretch
      (Repeat the exercise in the opposite direction)
    8 Inner thighs
    Hold a railing with both hands. Stand with feet approximately two shoulder widths apart.
    Shift your body weight to the left foot and keep your body straight. Bend your left knee slightly until your right inner thigh feels a slight stretch.
      (Repeat the exercise in the opposite direction)
    9 Posterior thighs
    Hold a railing with both hands. Take one step forwards with your right foot.
    Straighten your right leg with your heel touching the floor and toes pointing upwards
    Shift your body weight backwards until the back of your right thigh feels a slight stretch
      (Repeat the exercise in the opposite direction)
    10 Calves
    Stand with your left foot in the front and right foot at the back, toes pointing forwards.
    Hold a railing with both hands and lean forwards slightly. Bend your left knee and straighten your right leg while keeping your feet flat on the ground until your right calf feels a slight stretch.
      (Repeat the exercise in the opposite direction)

 

    Cardiorespiratory Endurance Test


    In the QualiWalk training class held by the Leisure and Cultural Services Department (LCSD), the instructors will conduct a test on participants’ cardiopulmonary functions so as to let them have a better understanding of their physical condition.  The test is conducted in the following way:

    1. Select a QualiWalk trail of approximately 1.6 km in length.

    2. Warm up first.  Count the time as you start walking.  Walk at the fastest pace in a steady manner to finish the trail.

    3. As soon as you reach the end of the trail, record the time spent on the walk.

    4. Then count your pulse rate for 15 seconds.  Multiply the number by 4 to find out your heart rate per minute after exercise.

    5. Refer to the assessment comparison table below to check your physical fitness.

     

    Assessment Comparison Table (For Male)
    (Provided by Rockport Company)

    Picture: Assessment Conversion Table (Male)

    Picture: Assessment Conversion Table (Male)

    Picture: Assessment Conversion Table (Male)

    Picture: Assessment Conversion Table (Male)

    Picture: Assessment Conversion Table (Male)

      Remarks: During the class, instructor will provide another table for participants aged 20 or below.

     

    Assessment Comparison Table (For Female)
    (Provided by Rockport Company)

    Picture: Assessment Conversion Table (Female)

    Picture: Assessment Conversion Table (Female)

    Picture: Assessment Conversion Table (Female)

    Picture: Assessment Conversion Table (Female)

    Picture: Assessment Conversion Table (Female)

      Remarks: During the class, instructor will provide another table for participants aged 20 or below.

     

    Recommended Walk Trails


    What places are suitable for QualiWalk? First of all, you must select a safe trail, e.g. a well-lit trail with a dry road surface and free of obstacles. Some suitable trails are given below:

    District

    Venue

    Address

    Tel. No.

    Kwai Tsing

    Tsing Yi Park

    60 Tsing King Road, Tsing Yi

    2435 0533

    North District

    North District Park

    Jockey Club Road, Sheung Shui

    2670 6155

    Pak Fuk Tin Sum Playground

    Area 42, Yat Ming Road, Fanling

    2677 5564

    Sai Kung

    Po Tsui Park

    16 Yuk Nga Lane, Tseung Kwan O

    2703 7231

    Sha Tin

    Sha Tin Park

    2 Yuen Wo Road, Sha Tin

    2695 9253

    Ma On Shan Park

    12 On Chun Street, Ma On Shan

    2643 5320

    Tuen Mun

    Tuen Mun Park

    Heung Sze Wui Road, Tuen Mun

    2451 1144

    Tuen Mun Promenade

    Next to Tuen Mun Pier, Tuen Mun

    2451 0304

    Tai Po

    Mui Shue Hang Playground

    Mui Shue Hang Road, Tai Po

    3183 9020

    Tsuen Wan

    Tsuen Wan Riviera Park

    2A, Yi Hong Street, Tsuen Wan

    2212 9702

    Yuen Long

    Tin Shui Wai Park

    6 Tin Shui Road, Yuen Long

    2445 5792

    Yuen Long Park

    Town Park Road North, Yuen Long

    2473 6511

    Central & Western District

    Hong Kong Park

    Cotton Tree Drive, Central

    2853 2566

    Eastern District

    Quarry Bay Park

    Tai Koo Shing Road, Quarry Bay

    2564 2264

    Kwun Tong

    Laguna Park

    J/O Wai Yip Street and Wai Fat Road, Cha Kwo Ling

    2727 3747

    Yau Tsim Mong

    Kowloon Park

    22 Austin Road, Tsim Sha Tsui

    2302 1762

    Sham Shui Po

    Lai Chi Kok Park Stage III

    1 Lai Wan Road, Lai Chi Kok

    2386 0945

    Taking a walk regularly has long term benefits for our health.  Apart from walking the trails listed above, you may also try the following:

    • walk instead of taking public transport for short journeys
    • get off the vehicle one or two stops earlier and walk the rest of the way
    • walk with your friends and have fun
    • go for a walk in the morning and evening, which can help you relax and relieve stress  

     

    Safety Tips and Points to Note for QualiWalk
    1. Understand your own physical condition (especially for persons who suffer from chronic illnesses). As health condition and physical fitness vary among individuals, it is advised that the intensity, duration and frequency of exercise should be within your capability.

    2. QualiWalk should be carried out on a regular basis and in a progressive manner in order to meet the requirements of this guideline and the target of enhancing physical fitness. Those who seldom participate in physical activities should start with an easy trail and at a slower pace. The intensity, duration and frequency of exercise can be increased progressively after they have got used to QualiWalk.

    3. If your physical condition does not allow you to participate in QualiWalk according to the above guidelines, do not force yourself to do so. Consult a doctor or other expert beforehand.

    4. If you feel unwell or have any adverse reactions during or after QualiWalk, stop immediately and seek medical assistance.

    5. Wear suitable sportswear, socks and walking shoes. Put on your socks even if you have got a pair of comfortable shoes. Characteristics of walking shoes:

      • The toe box should be wide and the heel counter snugly fit

      • The inner part should provide proper support and protection

      • The heel counter should be sturdy and provide enough protection

      • The sole should be non-slippery and the body soft

    6. Do warm-up and stretching exercises before you start a walk; and do suitable cool-down exercise afterwards.

    7. Drink enough water before, after and during a walk.

    8. Walk in moderate temperature and humidity conditions; and avoid walking in extremely hot or cold weather.

    9. Select a safe venue or trail for QualiWalk.

     

    Enquiries:
    1. For details about the Healthy Exercise for All Campaign, please call the Leisure and Cultural Services Department 24-hour customer hotline at 2414 5555 or visit the website of the department at http://www.lcsd.gov.hk/healthy/en/index.php.

    2. For more information on health, please call the 24-hour health education hotline of the Department of Health at 2833 0111, or visit the website of the Central Health Education Unit of the department at www.cheu.gov.hk.

    3. For information on QualiWalk, please contact the Physical Fitness Association of Hong Kong, China at 2838 9594 or visit the associations website at www.hkpfa.org.hk.


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

 


 
2003| Important notices | Privacy policy Last revision date:9 July, 2014