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Healthy Exercise for All Campaign

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Fitness Exercise for Women

Women's Health Concerns
Benefits of Doing Exercise
A Day in the Life of an Active Woman
Parent-Child Activities
Virtual Class for Fitness Exercise for Women
Download Pamphlet of Fitness Exercise for Women
Picture: Fitness Exercises for Women


Apart from looking after their families, contemporary women would like to pursue a career of their own. As a result, they are under immense pressure. To fulfill these two roles, they must be strong and healthy.

Women's Health Concerns
  • According to a survey in 2002, about 2 409 women die of heart-related diseases in Hong Kong every year.
  • Also, overweight has become a serious problem among Hong Kong women. Obesity may lead to many chronic disease, such as diabetes, hypertension and heart disease.
  • Furthermore, about 50% of women may develop osteoporosis after menopause. A minor jolt or fall may result in fracture.
  • The survey also indicates that the percentage of women suffering from depression is 2.4%, double that of men. The probability of women suffering from postnatal depression is as high as 12%.
  • Improper postures during work or housework can easily strain the muscles and cause pain in the neck, shoulders and back. As time goes by, they may even cause strain injuries and affect your daily life.
  • A local survey also found that one out of five women is stricken with incontinence.
We cannot let this go on!

To reduce the risk of developing the above health problems, it is essential to have a healthy lifestyle, which includes a balanced diet and a good balance between work and rest, as well as getting rid of unhealthy habits, such as smoking and heavy drinking. But the most important thing is to have moderate exercise every day.

Benefits of Doing Exercise

Surveys done over years showed that exercise needed not to be heavy. Moderate exercise (which means a little sweat with faster heart and breath rates) can also enhance your health. All you need to do is some favourite exercise depending on your physical condition. It will be best to bring exercise into your daily life and do it persistently. A total of 30 minutes of exercise every day (made up of sessions that each lasts at least 10 minutes) can bring you the following benefits:

Reduce the risk of developing coronary heart disease, hypertension, diabetes and carcinoma of large intestine.
Improve the cardiopulmonary system and blood circulation.
Burn calories, prevent obesity and keep a good body figure.
Strengthen bones and reduce the risk of osteoporosis.
Improve the agility and flexibility of joints, and prevent injuries and falls.
Help relieve pressure, soothe anxiety, boost confidence and enhance mental health.
Act as a good role model for your children by guiding them to do exercise and strengthen family relationship through parent-child activities.

Before and after exercise, a woman must do sufficient warm-up and cool-down exercises to prevent any injuries. If she feels unwell when exercising, stop immediately and seek advice from medical professionals. Chronic patients and those who do not have the habit of doing exercise should first consult their doctors to work out a safe exercise programme.

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Acknowledgement to the organization for the provision of information :

Physical Fitness Association of Hong Kong, China

Hong Kong Physiotherapy Association (Women's Health Specialty Group)


2003| Important notices | Privacy policy Last revision date: 18 June, 2007