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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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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
Physical Activities and Calorie Expenditure
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

A Day for an Active Woman (as a reference for housewives)


Exercise Guide

Stretching exercise:
Hold 10 to 30 seconds and repeat 2 to 4 times for each movement.
 
Mobility Exercise:
Practice each movement slowly.
 
Muscle training exercise:
Hold 3 seconds and repeat 8 to 12 times for each movement.

 


Morning
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7:00
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Getting up
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Waist Stretching Exercise
Purpose: To improve muscle flexibility and get prepared for a day of hard work.
  1. Bend your waist to both sides.
Note: Avoid leaning forward and towards the back.
  1. Put both hands on the hips to push your bottom forward.
Note: Avoid over-stretching the neck and waist towards the back.

 
    7:15     Preparation of Breakfast  
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    Pelvic Floor Muscle Exercise
Tense up muscles in the vagina and brace up the pelvic floor (imagine you are stopping the flow of urine); holding it for 3-5 seconds ; then relax and repeat for 5 times
Purpose: Tighten the muscles of the vagina, and prevent uterine prolapse and incontinence.
(After consulting medical staff, the exercise can be further progressed. For example, holding for 10 seconds, then relax and repeat for 10 to 15 times)

 
    8:30     Going to Market  
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    Picture: Grocery Shopping
Don't miss the chance of doing exercise. For example, you can get off the bus one stop earlier and walk about 15 minutes to your destination.

Note: If your shopping is too heavy, use a trolley.



 
    10:00     Taking a Break  
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    The following exercise for neck and shoulders can help you prevent tight neck and shoulder pain:

I. Neck Stretching Exercise
Picture: Stretching Exercises (Head and Neck)

  1. Look forward. Turn your head slowly to the right. Return to the starting position, and turn your head slowly to the left.


Picture: Stretching Exercises (Head and Neck)
2.  Look forward. Lower your head slowly to the right. Return to the starting position, and lower your head slowly to the left.

II. Shoulder Mobility Exercise
Picture: Stretching Exercises (Head and Neck)

  1. Lift shoulders, lower them, and then rotate towards the front 10 times.



Picture: Stretching Exercises (Head and Neck)
2.  Lift shoulders, lower them, and then rotate towards the back 10 times.

III. Chest, Back and Upper Limbs Stretching Exercise

Picture: Stretching Exercises (Neck, Back and Upper Limbs)
  1. Interlock your fingers and put them behind your head with elbows pushing down 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 the 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 towards your body. Return to the 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 your arms straight behind your body. Interlock your fingers with palms facing in. Stretch arms upwards.
    Note: Avoid leaning forward





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

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


IV. Lower Limbs Stretching Exercise

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





Picture: Stretching Exercises (Lower Limb)

2. Put both hands on a table or cupboard. Step forward with your left leg. Keep your left leg slightly bend and your right leg straight. Heels on the floor and toes pointing forward. Lean forward slightly. Return to the starting position. Repeat with the other leg.

V. Hips Stretching Exercise
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.
    Note: You will feel a stretch in the muscles of your inner thighs

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

 
    11:00     Doing Housework  
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    Picture: Doing Housework Do household chores in a relaxed way. Stay energetic and avoid strain injuries. You may play some music and follow the beat when doing housework (e.g. floor sweeping, hanging out the washing and window cleaning).
Note: Keep your back straight when lifting heavy objects or sweeping the floor and brace up the pelvic floor when lifting heavy objects.

 
Afternoon   1:00     Lunch Time  
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    2:30     Taking a Break  
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    Simple Exercise
You may do 30 minutes simple exercises in the afternoon. Do muscle training exercise on alternate days. Appropriate stretching exercise should be done beforehand.
Purpose: To strengthen your muscles, prevent osteoporosis and falls, and to help you stay fit and healthy.


I. Stepping Exercise

Weight-training exercise (upper limbs)
You may use some old newspapers or books measuring about 5-6 inches in height as the step. Do stepping exercise for 15 to 20 minutes. To adjust the intensity and duration of exercise within your capability.







II. Muscle Training Exercise

1. Upper Limbs
Weight-training exercise (Lower Limbs)

Hold a dumbbell of 1 to 3 pounds (depending on your physical condition) with each of your hands and place your hands at the sides of your body. Raise right arm forward to the shoulder level. Repeat for the other side.




2. Lower Limbs

Weight-training exercise (Lower Limbs)
a. Stand behind a table or cupboard with your feet shoulder width apart. Hold the table or cupboard with your hands and bend your knees slightly. Shift your body weight backward without letting your knees extend beyond your toes. Return to the starting position and repeat.




The following two sets of movements can help you improve your body balance and posture:

Weight-training exercise (Lower Limbs)
b. Put both hands on a table or cupboard. Raise one leg to the side. Return to the starting position. Repeat with the other leg.





Callisthenic Exercise(Stepping Exercise)

c. Put both hands on a table or cupboard. Keep the front sole(s) of your leg(s) on the floor and raise your heel(s). Return to the starting position. Repeat with both legs or the other leg.



The following three sets of movements can help you prevent low back pain:

3. Back
Callisthenic Exercise (Back)

Lie on the back with knees bent. Lift your hips until it is away from the floor. Return to the starting position and repeat the movements.

4. Abdomen
Callisthenic Exercise (Abdomen)

Lie on the back with knees bent. Tighten your abdominal muscles. Raise your upper body (shoulders and back away from the floor) until you can touch your knees with both hands. Return to the starting position and repeat the movements.

III. Lower Back Stretching Exercise
Stretching Exercise (Lowerback)

Lie on the back with knees bent. Swing both legs to the right and hold the posture for 10 to 30 seconds. Return to the starting position. Then swing both legs to the left and hold the posture for 10 to 30 seconds. Repeat 2 to 4 times.




 
    4:00     Taking Care of Children  
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Exercise for Neck and Shoulders

I. Neck Stretching Exercise
Picture: Stretching Exercises (Head and Neck)

  1. Look forward. Turn your head slowly to the right. Return to the starting position, and turn your head slowly to the left.


Picture: Stretching Exercises (Head and Neck)
2.  Look forward. Lower your head slowly to the right. Return to the starting position, and lower your head slowly to the left.

II. Shoulder Mobility Exercise
Picture: Stretching Exercises (Head and Neck)

  1. Lift shoulders, lower them, and then rotate towards the front 10 times.



Picture: Stretching Exercises (Head and Neck)
2.  Lift shoulders, lower them, and then rotate towards the back 10 times.


 
Evening   6:00     Preparation of Dinner  
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    Pelvic Floor Muscle Exercise
Tense up muscles in the vagina and brace up the pelvic floor (imagine you are stopping the flow of urine); holding it for 3-5 seconds ; then relax and repeat for 5 times
Purpose: Tighten the muscles of the vagina, and prevent uterine prolapse and incontinence.
(After consulting medical staff, the exercise can be further progressed. For example, holding for 10 seconds, then relax and repeat for 10 to 15 times)

 

    9:00     Time to Relax  
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Muscular Training Exercise (Handgrip)
Take 3 to 5 deep breaths when you are having a warm bath/shower. Purpose: To reduce fatigue and relieve stress and to help you to have a better sleep.


 

The above exercises can be done anytime and anywhere according to personal needs.

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Back to LCSD Health Department
 

Acknowledgement to the organizations 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: 29 May, 2014