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

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
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
Web Accessibility Conformance Statement

Fitness Exercise for Women

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

Parent-child Activities

Parents should play games and do exercise with their children. This will not only help enhance their relationship and foster children’s interest in sports, but also help improve their physical fitness through doing exercise. Hence, parents should look for opportunities to do exercise with their children in a relaxed manner. The following exercises are suitable for doing with children aged 3 or above:
  1. Picture: Passing the ball with feet Passing a Ball with Your Feet

    Sitting pads and a ball

    • Balance your body with both hands. Hold and pass the ball with your feet only. The one who drops the ball or whose foot/feet hit(s) the floor will be the loser.
    • Sit in a straight line (pass the ball from front to back or vice versa), sit side by side (pass the ball from left to right or vice versa) or sit in a circle.
    Select an object (e.g. towel, balloon or basketball) for passing according to the ability of the child.

  2. Picture: Baseball Baseball

    Paper bat (made up of 4 to 5 sheets of rolled-up newspaper)
    Paper balls (squeeze newspaper into a ball and fix its shape with adhesive tape)

    • Take turns to play the pitcher and batter.
    • Pitch/bat with alternate hands
    The length of the bat should be adjusted according to the height and arm length of the child.

  3. Picture: Shuttlecock kicking Shuttlecock Kicking

    A shuttlecock

    • Keep on kicking the shuttlecock and prevent it from hitting the ground.
    • Play in pairs, in a circle or kick with alternate feet.
    Beginners or very young children may hit the shuttlecock with their hands. For safety’s sake, avoid playing in a cramped space.

Points to Note:

  • Parents can adjust the mode and level of exercise according to children’s interest and ability, or even add some competition elements to the exercise in order to make it more interesting.
  • Parents should lead their children to do sufficient warm-up exercise before starting the active parent-child activities to prevent injuries.
Other options

Apart from the parent-child activities suggested above, parents may, depending on their fitness level, take part in the following activities with their children:

  • Taking a walk, running, swimming, fitness exercise and various kinds of land-based or aquatic activities
  • Ball games;
  • Outdoor activities such as cycling, kite flying, and strolling along country trails, nature trails or hiking trails

You may also consider doing aerobics, and fit ball and elastic band exercises at home; or doing the aforesaid stretching and muscle training exercises in the park; or even participating in recreation and sports activities such as aerobic dance, social dance, hydro-fitness, Tai Chi, badminton, tennis and resistance training together with your friends in order to enrich your life.

Physical exercises can be lots of fun, not restricted in form or content. The most important point is that you should take the initiative to exercise more and ask your family and friends to join you so that you can keep your mind and body fit while enjoying a great time together with them.

For details about the Healthy Exercise for All Campaign, please call the Leisure and Cultural Services Department 24-hour customer hotline at 2414 5555 or visit the website of the department at http://www.lcsd.gov.hk/healthy/en/index.php.

For more information on health, please call the 24-hour health education hotline of the Department of Health at 2833 0111, or visit the website of the Central Health Education Unit of the department at http://www.cheu.gov.hk/

Previous Page

Organized by  
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: 30 June, 2014