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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
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Hiking Scheme
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Exercise in the Workplace
Fitness Exercise for Women
Get active and enjoy a healthy life!
Virtual Class for Healthy Exercise
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Fitness Exercise for Women


Foreword
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


A Day in the Life of an Active Woman (as a reference)

Exercise Guide
Stretching exercise:
Hold 10-30 seconds and repeat 3 times for each movement.

Muscle training exercise:
Hold 1-3 seconds and repeat 8-10 times for each movement


Morning
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7:00
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Getting up
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Stretching Exercise (Sideway and Backward)
Purpose: Improve muscle flexibility and prepare yourself for a day of hard work.
  1. Bend the waist towards both sides.
Caution: Avoid exercise that involves bending forward.
  1. Put both hands on the hipbones and push forward.
Caution: Avoid over-stretching the neck and waist towards the back.

 
    7:15     Breakfast Time  
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    Muscle Training Exercise - Pelvic Floor Muscle
Tensing up muscles in the vagina and the lower abdomen, just like trying to interrupt the flow of urine.
Purpose: Tighten the muscles of the vagina,and prevent uterine prolapse and incontinence.

 
    8:00     Taking children to school  
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    8:30     Going to market  
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    Picture: Grocery Shopping
When you go to market or take your children to school, don't miss the chance of doing exercise. For example, get off one bus stop earlier so as to walk for at least 15 minutes. If your shopping is too heavy, use a trolley.

 
    10:00     Break  
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    Stretching Exercises

I. Stretching Exercises (Head and Neck)

Purpose: Prevent tight neck and shoulder pain.
Picture: Stretching Exercises (Head and Neck)

  1. Look forward. Turn your head slowly to the right. Then, turn your head to the left.


Picture: Stretching Exercises (Head and Neck)
2.  Look forward. Stretch your neck to the right slowly. Then, stretch your neck to the left.

Picture: Stretching Exercises (Head and Neck)

  1. Lift shoulders, lower them, and bring them forward. Afterwards, bring them backward.


II. Stretching Exercises (Neck, Back and Upper Limbs)
Picture: Stretching Exercises (Neck, Back and Upper Limbs)

  1. Interlock your fingers and put them behind your head with elbows pushing to the sides. Keep on pushing until your elbows and shoulders are in a line.

Picture: Stretching Exercises (Neck, Back and Upper Limbs)
2.  Put your right hand behind your head. Hold your right elbow with your left hand and pull it to the left of your body. Return to starting position. Repeat with the other hand.

Picture: Stretching Exercises (Neck, Back and Upper Limbs)

  1. Rest your right hand on your left shoulder. Hold your right elbow with your left hand and pull it to the front of your body. Return to starting position. Repeat with the other hand.




Picture: Stretching Exercises (Neck, Back and Upper Limbs)
4.  Interlock your fingers with palms facing in or out. Stretch arms upwards.

Picture: Stretching Exercises (Neck, Back and Upper Limbs)

  1. Put arms straight behind body. Interlock fingers and push them upwards.
    Caution: Not to lean forward.





Picture: Stretching Exercises (Neck, Back and Upper Limbs)
6.  Raise your left arm to the horizontal level with fingers pointing downward and the back of your hand facing outward.
Gently bend your left wrist downward with your right hand.
Return to starting position. Repeat with the other arm.


7.  Clench your fists and release.Keep straight and spread your fingers as wide as possible.
Picture: Stretching Exercises (Neck, Back and Upper Limbs) Picture: Stretching Exercises (Neck, Back and Upper Limbs)


III. Stretching Exercise (Lower Limb)

Picture: Stretching Exercises (Lower Limb)
Put your right hand on a table or cupboard. Lift your right leg with your left hand. Return to starting position. Repeat with the other hand and leg.





Picture: Stretching Exercises (Lower Limb)

 
Put both hands on a table or cupboard. Bend your right leg and step forward. Keep your left leg straight. Keep your heels on the floor and point your toes forward. Lean forward slightly. Return to starting position. Repeat with the other leg.

IV. Stretching Exercise (Hip)

Picture: Stretching Exercises (Hip)

  1. Sit on the floor or bed. Bend your knees, with soles touching each other.
    Keep your back straight and lean forward slightly.
    Caution: You will feel a stretch in the muscles of your inner thighs.

Picture: Stretching Exercises (Hip)
2.  Bend your left leg and put it on the outer side of your right leg. Put your left hand behind your body and turn your waist to the left.
Return to starting position. Repeat for the other side.

 
    11:00     Doing Housework  
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    Picture: Doing Housework When doing housework, such as sweeping the floor, hanging out the washing and cleaning the windows, play some music and follow the beat. Keep relaxed and energetic.
Caution: Keep your back straight when lifting heavy objects or sweeping the floor.

 
Afternoon   1:00     Lunch Time  
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    2:30     Break  
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    You may do exercise for 15 minutes in the afternoon. We are going to demonstrate some muscle training and stretching exercises.
Purpose: strengthen the muscles, prevent osteoporosis and falling.

I. Muscular Training Exercise
(Weight-training exercise)


(Hold 1 - 3 seconds and repeat 8 - 10 times for each moment)

After lunch, you may do 2 sets of weight-training exercises.

1. Upper Limbs

Weight-training exercise (upper limbs)
Hold a dumbbell (1-3 lbs., vary with individual physical conditions) in each hand. Arms at the side.
Bend arms towards shoulders.
Return to starting position and repeat.

2. Lower Limbs

Weight-training exercise (Lower Limbs)
First, take a seat and tie a sand bag weighted 1-5 lbs (vary with individual physical conditions) to each ankle. Lift and stretch one leg. Then, rest your leg on the floor. Repeat with the other leg.

Muscular Training Exercise
(Callisthenic Exercise)

1. Stepping Exercise

Callisthenic Exercise(Stepping Exercise)
Using a telephone directory or book which is about 3 inches thick.





The following two movements can improve your balancing skills and posture.

Callisthenic Exercise (Postural and Balancing Exercise)
  1. Grip onto the chairback with both hands, raise one leg to the side. Return to starting position. Repeat with the other leg.





Callisthenic Exercise (Postural and Balancing Exercise)
3.  Grip onto the chairback with both hands and keep the front part of the sole on the floor. Return to starting position. Repeat.

4. Back

Callisthenic Exercise (Back)
Lie on the back with knees bent. Lift hips until it is away from the floor. Return to starting position. Repeat.

5. Abdomen

Callisthenic Exercise (Abdomen)
Lie on the back with knees bent. Tighten abdominal muscles. Raise upper body until you can touch your knees with both hands.
Release.

Stretching Exercise (Lowerback)

Stretching Exercise (Lowerback)
Lie on the back with knees bent. Swing both legs to the left. Return to starting position.
Then swing to the right.

Purpose: The above 3 exercises can prevent lower back pain.


 
    4:00     Taking Care of Children  
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I. Muscular Training Exercise (Handgrip)

Muscular Training Exercise (Handgrip)
Purpose: Muscle training for handgripcan prevent muscle strain.
Slightly tighten your fists, then release slowly.

II. Pelvic Floor Muscle Exercise


 
Evening   6:00     Dinner Time  
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    9:00     Time to Relax  
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Muscular Training Exercise (Handgrip)
Take 5 deep breaths when you are having a warm bath.
Purpose: Help you unwind after a long, hard day and give you a good sleep.


 

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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