Leisure and Cultural Services Department - Healthy Exercise for All Campaign Brand Hong Kong - Asia's world city
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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
Back to LCSD
Deaprtment of Health
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Virtual Class for Healthy Exercise
(1) Simple Circuit Training
  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 iSame as Warm-up Exercisej
    (a) Head and Neck
(b) Upper Limbs
(c) Trunk
(d) Lower Limbs
       
(3) Fitness Exercise for Elderly
  1. Guidelines on Physical Exercise
  2. Warm-up Exercise
    (a) Dynamic Exercise
(b) Static Stretching
  3. Fitness Exercise
    (a) Chair Aerobic Exercise for Elderly
(b) Walk Aerobic for Elderly
(c) Towel Exercise for Elderly
(d) Static Balancing Exercise for Elderly
(e) Muscle Strengthening Exercise for Elderly
  4. Cool-down Exercise
    (a) Breathing Exercise for Elderly
(b) Stretching iSame as Static Stretching of Warm-up Exercisej
       
(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 iSame as Warm-up Exercisej
5. Advantages of Rope Skipping

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