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
Radio
Physical Activity and Health
Healthy Exercise Ambassador
Dance for Health
Take a Break for Exercise
Fitness Programmes
Children
Older Persons
Persons with Disability
Exercise in the Workplace
Fitness Exercise for Women
Rope Skipping for Fun
Hiking Scheme
QualiWalk Scheme
Exercise and Health Roving Exhibition
Virtual Class for Healthy Exercise
Active Living Charter
My Exercise Diary
Download Area
Leisures Services
Back to LCSD
Deaprtment of Health


Virtual Class for Healthy Exercise
(1) Simple Exercise Programme
  1. Guidelines on Physical Exercise
2. Bent Knee Push Up
3. Curl Up
4. Lunge Forward
5. Alternate Back Hyperextension
6. Leg Abduction
7. Sideway Bent
8. Pelvic Tilt
9. Chinning
       
(2) Fitness Exercise for Persons with Disability
  1. Guidelines on Physical Exercise
  2. Warm-up Exercise
    (a) Head and Neck
(b) Upper Limbs
(c) Trunk
(d) Lower Limbs
  3. Muscle Strengthening
    (a) Upper Limbs
(b) Trunk
(c) Lower Limbs
  4. Cardiopulmonary Exercises
  5. Cool-down Exercise ĦiSame as Warm-up ExerciseĦj
    (a) Head and Neck
(b) Upper Limbs
(c) Trunk
(d) Lower Limbs
       
(3) Fitness Exercise for older persons
  1. Guidelines on Physical Exercise
  2. Warm-up Exercise
    (a) Dynamic Exercise
(b) Static Stretching
  3. Fitness Exercise
    (a) Chair Aerobic Exercise for older persons
(b) Walk Aerobic for older persons
(c) Towel Exercise for older persons
(d) Static Balancing Exercise for older persons
(e) Muscle Strengthening Exercise for older persons
  4. Cool-down Exercise
    (a) Breathing Exercise for older persons
(b) Stretching ĦiSame as Static Stretching of Warm-up ExerciseĦj
       
(4) Exercise in the Workplace
  1. Guidelines on Physical Exercise
2. Guidance for Mobility Exercise and Stretching Exercise
3. Neck
4. Shoulders
5. Chest and Back
6. Wrists
7. Waist
8. Waist and Back
9. Hips and Legs
10.Calves
       
(5) Fitness Exercise for Women
  1. Guidelines on Physical Exercise
  2. Recommendations of Fitness Exercise
    (a) 7am-10am
(b) 10am-12nn
      (i) Head and Neck
(ii) Neck, Back and Upper Limbs
(iii) Lower Limbs and Hip
    (c) 2:30pm-4pm
(d) 4pm-9pm
       
(6) Rope Skipping for Fun
  1. Points to note
2. Warm-up Exercise
  3. Recommendations of Rope Skipping Tricks
    (a) Individual
(b) A pair
(c) Team
  4. Cool-down Exercise ĦiSame as Warm-up ExerciseĦj
5. Advantages of Rope Skipping

[Top of the Page]


  
2003| Important notices Last revision date: 23 May, 2007