Leisure and Cultural Services Department - Fitness WalkingLeisure and Cultural Services Department
Be Smart and Healthy, Let's Take a Brisk Walk Daily
Booklet on Promotion of Fitness Walking
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Foreword
What is fitness Walking? How can it benefit your health?
"How long", "how far" and "how vigorous" should I walk in order to reap the above health benefits?
Walk 8 000 to 10 000 Steps Per Day
Get Started for Fitness Walking
Warm-up Exercises
Walking Posture
Cool-down Exercises and Adjustment
Fitness Walking Safety Tips
Fitness Walking Tracks
Fitness Walking Tracks in 18 Districts
Video on Promotion of Fitness Walking (Please click here to view)
(Cantonese Version with English Subtitle)
Foreword
According to the Report for the “Study on Sport for All - Participation Patterns of Hong Kong People in Physical Activities” conducted by the Community Sports Committee in 2008, more than half of Hong Kong citizens do not meet the “baseline indicator” of physical activity level (i.e. participating in physical activities of moderate or vigorous intensity for at least an accumulation of 30 minutes a day and at least three days a week). A lack of physical activities and leading a sedentary lifestyle are risk factors for overweight, obesity, high blood pressure, and adverse blood sugar and lipid levels.
In view of this, the Leisure and Cultural Services Department promotes fitness walking to encourage wider public participation in physical activities. It is hoped that the fitness walking will raise the aspiration for health and quality life among the public.
What is fitness Walking? How can it benefit your health?
Fitness walking is a physical activity suitable for people of all ages. It can be practised anywhere and anytime according to one’s ability. Regular fitness walking will not only improve health indices and physical fitness, but also nurture self-discipline and strengthen will power. Moreover, fitness walking is a low impact aerobic exercise, which inflicts less impact force on the lower limbs than jogging.
Walking exercises can be classified into four categories, namely health walking, fitness walking, speed walking and race walking. From the perspective of sports science, since there are vast differences in individual health and physical fitness, it is rather difficult to classify walking exercises by speed only. For the purposes of public education and taking into account individual differences, this booklet advises you to engage in fitness walking by making reference to both the indices of walking speed and exercising heart rate:
Walking Speed
Walk at a speed of 50 to 100 metres per minute.
Exercising Heart Rate
Keep the exercising heart rate between the lower limit and middle zone of the target training heart rate zone while walking.
Calculation of Target Training Heart Rate Zone:
| Lower Limit | Middle | Upper Limit |
|---|---|---|
| maximum heart rate* x 60% (can be lowered to 55% for those who are not physically fit and raised to 65% for those who are physically fit) |
maximum heart rate x 75% |
maximum heart rate x 90% (should be adjusted according to one’s actual physical conditions and training targets. The key is “know your ability”) |
| or | ||
| (maximum heart rate - resting heart rate) x 50% + resting heart rate (can be lowered to 45% for those who are not physically fit and raised to 55% for those who are physically fit) |
(maximum heart rate − resting heart rate) x 70% + resting heart rate | (maximum heart rate - resting heart rate) x 85% + resting heart rate (should be adjusted according to one’s actual physical conditions and training targets. The key is “know your ability”) |
*maximum heart rate = 220 − age
Exercising heart rate can be monitored by pulse checking and a heart rate monitor.
Pulse Checking
- Place your index and middle fingers on the arteries of your wrist.
- Feel the pulse.
- Do not press too hard.
- Do not use your thumb as it has a light pulse which can easily mislead.
- Start counting from “zero”.
- Record the number of pulses in 15 seconds.
- Multiply the number by four to obtain the pulse rate per minute.
How does a heart rate monitor work?
With the aid of electrocardiographic (ECG) technology, ECG signals are transmitted from the chest strap transmitter to the wrist receiver.
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Regular fitness walking can effectively improve health indices, bringing the following health benefits:
- enhancing the physique and immunity;
- improving heart and lung functions;
- slowing down bone aging and promoting bone growth;
- improving blood circulation of joints by increasing the supply of oxygen and nutrients and thus strengthening the joints;
- strengthening the muscles and tendons around joints and thus alleviating arthritis; and
- improving the physical fitness of elderly persons and thus reducing the chances of tripping.
"How long", "how far" and "how vigorous" should I walk in order to reap the above health benefits?
Make Reference to Baseline Indicator
As suggested in the “baseline indicator” of physical activity level promulgated by the LCSD, the general public should participate in aerobic exercise of moderate intensity for at least an accumulation of 30 minutes a day and at least three days a week. It will be even better if one works out on a daily basis. Walking is a kind of aerobic exercise of moderate intensity. If done in sessions, each session should last at least ten minutes with an accumulation of at least 30 minutes a day.
Calories Consumption in Walking
A weekly energy consumption of at least 2 000 calories through physical activities is suggested to enhance health and reduce the risk of cardiovascular disease. This can be achieved by burning off 1 000 calories through exercise and losing another 1 000 calories through leading an active lifestyle. In other words, you can meet this target by doing exercise that sheds 150 calories every day.
So, if you choose to burn your calories by walking, how far should you walk in order to reach the above target? The answer lies in your weight, which you have to take into account when calculating the amount of energy expended in walking a certain distance. According to the distance walked, you can work out your calories consumption by using the following formula:
Calories consumption (calories) =
47 x distance walked (km) x weight (kg) / 60
You can also refer to the figure below for the calories burned per kilometre of walking in relation to body weight.
Relationship between Body Weight and Calories Consumption through Fitness Walking
Effects of Walking
You should feel your heart rate speeds up and your rate and depth of breathing increase while walking. You should also experience mild sweating but still be able to continue walking without feeling hard. You can assess the rating of perceived exertion to monitor your exercise intensity. The normal training zone lies between 4 and 7 on the scale.
Start by taking short walks and build up the distance gradually. Your breathing and heart rates should increase slowly. When walking at the right pace, you breathe faster but are still able to talk. Keep your breathing natural and adjust it as your walking intensity changes. If you want to increase the intensity of walking, simply walk with bigger and more rapid steps while maintaining your posture and breathing, and symmetry of movement. Those with chronic illness should seek medical advice before engaging in walking exercise.
Walk 8 000 to 10 000 Steps Per Day
You can keep track of the number of steps you walk in your daily living by using a pedometer. There are many available on the market (be it a professional model or not). Simply enter your weight and step length into a pedometer, and it will tell you how many calories you can burn through walking. The average number of steps walked per day varies among people depending on one’s mode of living. Generally speaking, one should walk 8 000 to 10 000 steps every day for improvement of physical fitness as per professional advice.
Get Started for Fitness Walking
1. Right Concepts
● Know your physical conditions (especially those who are chronically ill).
● Walk progressively and set objectives for various stages (from light to heavy, from slow to quick, from short to long duration).
● Warm-up exercise is a must.
● Choose walking venues with care.
● Wear suitable gear.
● Walk at appropriate frequency.
● Walking tips:
■ Wait at least an hour after a full meal.
■ Do not walk on an empty stomach. Do not drink alcohol or smoke.
■ Do not eat immediately afterwards.
■ Walk in a safe venue. Do not walk on very uneven or wet surface.
■ Walk with a partner for mutual care.
■ Do not skip warm-up or cool-down exercises.
2. Basic Gear
Choose a Right Pair of Sports Shoes
Wearing the proper sports shoes can protect the feet. Proper sports shoes can serve as a cushion by absorbing shock, help prevent sports injuries, and protect the feet. The feet are subject to forces that are 1.5 to 2 times of the body weight while walking. The forces increase to 2 to 3 and 3 to 4 times of the body weight for brisk walking and running respectively. A pair of proper sports shoes can reduce such forces and thus protect the feet.
Composition of Sports Shoes
● Sole
One-third on the front should be best stretchy to allow comfortable movement of the forefoot and minimise possible injuries to the tendons and toes. Make sure the whole sole is covered for enhanced stability during exercise.
The sole has three layers:
■ Insole for absorption of sweat, flexibility and breathability
■ Midsole for shock absorption
■ Outsole for durability and traction
● Upper
Made of synthetic nylon; lightweight
● Heel
For stability and protection of the heels, especially the Achilles tendon. Must have appropriate shock absorption function.
● Toe Box
Stretchy
Wear Suitable Socks
Functions of socks:
● Protect the feet
During walking, the feet are constantly subject to impact forces. Wearing socks helps reduce the friction between the feet and the shoes.
● Protect the shoes
During walking, the feet sweat, and sweat trapped inside the shoes will cause hygiene problems.
Sportswear Requirements
● Fits you well
● Allows free movement of the body
● Breathable
● Sweat-absorbent
● Stretchy
Other Gear
● Water bottle
● Watch
● Towel
● Small waist bag
● Sun hat
Warm-up Exercises
Generally speaking, ten minutes of warm-up is advisable for one hour of exercise. It is recommended to start with stepping on the spot and some joint exercises for two to three minutes, to be followed by stretching exercises for the lower limbs.
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| Calf Stretch Stand with one of your feet in front of the other. Bend the front knee and hold the back knee straight. Keep your heels flat on the ground. Put both hands on your front thigh. Hold the stretch for ten seconds. |
Quad Stretch Raise and bend one of your legs. Grab the bent foot to stretch the quadricept. Hold the stretch for ten seconds. |
Standing Hamstring Stretch Front leg stands straight with heel resting on the ground. Press the thigh of your front leg with one of your hands. Hold the stretch for ten seconds. |
Ankle Rotation Rotate your ankles. |
Walking Posture
- At moderate pace: Walk at a pace between casual walking and marathon running.
- Foot movement: Walking and running are different. When running, both feet leap into the air and then land on the toes. When walking, the two feet never leave the ground at the same time. In other words, there is at least one foot on the ground at any time. The technique of walking lies on landing on the heel first. The sequence is heel, sole and then toes. When left and right feet are moved alternately to walk, you shift your weight correspondingly. For example, start by putting your weight on the right foot, step out the left foot and land on the heel, during which you shift half of your weight to the left foot. The weight is completely shifted to the left foot when your left sole lands flat on the ground. When you step out your right foot, you start to shift your weight again.
When left heel lands on
the ground, your weight
begins to shift from the
right to left foot.When your left sole lands
on the ground, your
weight shifts to the left
foot gradually. The right
foot is then raised.When you pull off your left toes from the ground,
your weight shifts back to
the right foot. - Track of movement: Either foot should move forward on its own track to maintain a balance. Do not walk straightly like models do on the catwalk.
Correct Correct Incorrect Incorrect - Arm movement
When walking, keep both arms
slightly bent and swing naturally
as you walk. The normal rhythm
is left foot up, right arm up
and vice versa. As the pace of
walking increases, you swing
your arms more, but no more
than 90 degrees.
- Step length
Step length varies with the pace of
walking. The faster you walk, the bigger
your steps are. The distance between
landing one heel on the ground and then
the other is known as the step length. The
average step length in fitness walking
ranges from 0.5m to 0.75m, depending on
individual body size.
Cool-down Exercises and Adjustment
After exercising, water loss must be replenished. If the weather is slightly cool, wear a jacket to avoid getting a cold. Cool-down stretching exercises, though very important, are always neglected. In fact, it is not advisable to bring our body to an abrupt halt after exercising. Do some stretching exercises to relax your muscles and calm down your body.
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| Drink water after exercising. | Wear a jacket to avoid getting a cold. Do stretching exercises to relax the muscles. |
Fitness Walking Safety Tips
- As individual health and fitness conditions vary, the intensity, duration and frequency of the exercise you choose should match your capability.
- Walk consistently and persistently according to prescribed guidelines to make continuous progress towards achieving fitness goals. Those who do not exercise regularly should start fitness walking slow and easy, gradually building up the intensity, duration and frequency.
- If you are unable to walk according to the guidelines mentioned here, do not overexert yourself. Seek professional advice first. If you feel unwell or have any negative reactions during or after walking, stop your training immediately and consult a doctor for help.
- Wear suitable leisure sportswear and footwear.
- Make sure you drink adequate water before, during and after fitness walking.
- Walk in environments with suitable temperature and humidity. Avoid those with extreme temperatures.
- Make sure you walk in venues that are safe and up to standard.
Fitness Walking Tracks in 18 Districts (2018 Updated Version)
To encourage the public to engage more in “fitness walking”, the LCSD has designated 34 walking tracks in the 18 districts in the territory. Information on physical fitness and energy consumption is provided on every track for reference. It is hoped that the public will incorporate fitness walking into their daily life. They, particularly the inactive working population and middle-aged, are encouraged to engage in fitness walking for at least 30 minutes a day, making the first stride to a healthy life.
Location Map of Fitness Walking Tracks in 18 Districts
| Legend | |||
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Route of the Fitness Walking Track (Total Track Length/Meter) |  |
Park Office |
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Calories consumed after walking through the whole route (*Based on a medium-sized body, weighted 50-60 kg) |  |
MTR Station |
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Starting point of the fitness walking track |  |
Bus Stop |
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Finishing point of the fitness walking track |  |
Toilet |
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Footbridge |
Southern District Ap Lei Chau Wind Tower Park
| How to Access | |
| MTR: | Lei Tung Station Exit A1 |
| Bus: | 90, 90B, 90C, 91, 91A, 93, 93C, 95C, 95P, 95, 99, 171, 590, 592, 595, 671 |
| Public Light Bus: | 27, 27A, 29, 29A, 36, 36X, 37, 37A, 63 |
Central and Western District Sun Yat Sen Memorial Park to Central Pier No.7
| How to Access | |
| MTR: | 15-minute walk from Sheung Wan Station Exit D, 21-minute walk from Sai Ying Pun Station Exit A2 |
| Tram: | Shau Kei Wan <--> Kennedy Town (Eastern Street Stop), 5 minutes walk from Eastern Street Pedestrian Flyover |
| Bus: | 1,3A, 4X, 5, 5B, 10, 18, 43X, 90B, 94X, 930, 930A, 968 |
Central and Western District Hong Kong Park
| How to Access | |
| MTR: | Admiralty Station Exit C1 |
| Bus: | 1, 3B, 5, 5B, 6, 6A,6X, 8X, 10, 12, 12A, 12M, 15, 15C, 23, 23A, 23B, 26, 37A, 37X, 40, 40M, 43X, M47, 66, 70M, 75, 90, 90B, 97, 101, 103, 104, 109, 111, 113, 115, 590A, 601, 603P, 619, 629, 681, 681P, 690, 720A, 789, 905, 930, 934, 935, 960, 961,962, 968, 969, 969A |
| Public Light Bus: | 1A, 24A, 24M |
Wan Chai District Wan Chai Park
| How to Access | |
| MTR: | Wan Chai Station Exit A3 |
| Bus: | 1, 101, 111, 111P(Bullock Lane Stop), 37B, 37X, 75, 90, 97, 509A(Burrows Street Stop) |
Wan Chai District Bowen Road
| How to Access | |
| Public Light Bus: | Green Bus No. 28, drop off at Kennedy Road Monmouth Terrace |
Eastern District Quarry Bay Park
| How to Access | |
| MTR: | Taikoo Station Exit E walk about 10 minutes, Sai Wan Ho Exit A walk to the west about 10 minutes |
| Bus: | 2, 2A, 18X, 77, 82, 85, 99, 102, 606, 613, 682, 722 |
Sham Shui Po District Lai Chi Kok Park
| How to Access | |
| MTR: | Mei Foo Station Exit D |
| Bus: | 2A, 2X, 6C, 6D, 38A, 46X, 86,98C,98S, 102, 102P, 886, N122, N260, N269, N237, 6, 30, 42, 45, 46, 30X, 33A, 36A, 37, 40, 41, 42A, 43C, 44, 52X, 58X, 59X, 60X, 63X, 66X, 67X, 68X, 69X, 234X, 238X, 265B, 904, 905, E21, E21A, N21, N241, |
Yau Tsim Mong District Kowloon Park
| How to Access | |
| MTR: | Tsim Sha Tsui Station Exit A1 or Jordan Station Exit C1 |
| Bus: | 1, 1A, 2, 2C, 6, 6A, 7, 9, 13X, 26, 35A, 41A, 81C, 81P, 87D, 98D, 98P, 117R, 203, 208, 271, 219P, 219X, 224X, 234X, 259B, 260X, 268B, 269B, 281A, 296D, A21 |
Yau Tsim Mong District Tsim Sha Tsui Promenade
| How to Access | |
| MTR: | Tsim Sha Tsui Station Exit J |
| Bus : | 1R, 5A, 8P, 13X, 35A, 208, 230X, 260X, 269B |
Wong Tai Sin District Po Kong Village Road Park
| How to Access | |
| Bus : | 3B, 3D, 3M, 116, 203E |
| Public Light Bus : | 19M, 33A, 33M |
Wong Tai Sin District Ngau Chi Wan Park
| How to Access | |
| Bus : | 3M, 3P, 10, 21, 91, 91M, 606 |
| Public Light Bus : | 16A, 16B, 16S |
Kwun Tong District Laguna Park
| How to Access | |
| MTR: | Lam Tin Station Exit D1 |
| Bus: | 40, 219X, 621 |
| Public Light Bus: | 23B, 23C, 69 |
Kwun Tong District Jordan Valley park
| How to Access | |
| Bus: | 23, 23M, 26, 26M, 27, 29M, 42, 91, 91M, 92, 95 |
| Public Light Bus: | 12, 47, 48, 49, 54, 54S, 60, 104 |
Kowloon City District Kowloon Tsai Park
| How to Access | |
| Bus: | 1, 7B, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891 |
Kowloon City District Kowloon Walled City Park & Carpenter Road Park
| How to Access | |
| Bus: | 1, 11K, 10, 113, 11D, 11K, 75X, 85, 85A, 85B, 891, 1A, 2A, 3B, 5, 5C, 5D, 6D, 9, 11, 11B, 11D, 13D, 14, 15, 16, 17, 21, 24, 26, 27, 28, 42, 61X, 85X, 93K, 95, 98C, 101, 106, 107, 111, 116, 203E, 296C, 297, 796X, A22, E23 |
| Public Light Bus: | 25M , 39M, 46, 49, 61, 70, 70A, 105, 110 |
Tai Po District Tai Po Waterfront Park
| How to Access | |
| MTR: | 30-minute walk from Tai Po Market Station |
| MTR Feeder Bus Route: | Tai Po Market Station K17 |
| Bus: | 71K, 71S, 72A, 73, 73X, 74K, 75K, 75X, 271, 275, 275R |
Tai Po District Mui Shue Hang Playground
| How to Access | |
| MTR: | 15 – 20 minutes walk from Tai Wo Station |
| Public Light Bus: | 21K, 25K, 502 |
| Bus: | 64K, 73, 73A, 74D |
Sai Kung District Sai Kung Promenade
| How to Access | |
| Bus: | 92, 94, 99, 299X, 792M |
| Public Light Bus: | 1, 1A, 12, 101M |
Sai Kung District Po Tsui Park
| How to Access | |
| MTR: | Po Lam Station Exit A1 |
| Bus: | 93A, 93K, 296M, 690 |
| Public Light Bus: | 10M |
Sai Kung District Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade
| How to Access | |
| MTR: | Tiu Keng Leng Station Exit A2 walk about 6 minutes, LOHAS Park Station Exit A walk about 2 minutes |
| Bus : | 694, 796P, 796X, 798 |
| Public Light Bus: | 110, 112M |
Sha Tin District Sha Tin Park
| How to Access | |
| MTR: | 7-minute walk from Shatin Station |
| Bus : | 40X, 48X, 48P, 72, 80M, 81, 81K, 83K, 83S, 85, 85K, 86, 86A, 86C, 86K, 86P, 86S, 88X, 88K, 89, 89X, 263, 269D, 280X, 282, 283, 284, 288, 288A, A41, E42, 170, NA40 |
| Public Light Bus : | 28K, 28S, 60K, 60P, 62K, 65A, 65K, 66K, 67A, 67K, 68K, 403, 403A, 403P, 481A, 482, 803, 804, 810, 814 |
Sha Tin District Ma On Shan Park
| How to Access | |
| MTR: | Ma On Shan Station Exit A |
| Bus : | 40X, 85M, 85X, 86C, 86K, 86S, 87D, 87K, 87R, 89D, 89S, 99, 99R, 274, 274P, 286C, 680, 680X, 681, 682, 980X, A41P |
| Public Light Bus : | 26, 803, 807A, 807B, 807C, 807K, 808, 810 |
Sha Tin District Ma On Shan Promenade
| How to Access | |
| MTR: | Tai Shui Hang Station Exit A, Hang On Station Exit A, Ma On Shan Station Exit A |
| Bus : | 40X, 43X, 81C, 85K, 85M, 85S, 85X, 86K, 86S, 87D, 87K, 87R, 89C, 89D, 89S, 99, 99R, 274, 274P, 281X, 286C, 286M, 289K, 680, 680X, 681, 681P, 682, 980X, 981P, A41P |
| Public Light Bus : | 26, 803, 807A, 807B, 807C, 807K, 808, 810 |
Tuen Mun District Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground
| How to Access | |
| MTR: | Tuen Mun Station |
| Light Rail Transit: | Tuen Mun Station — 505, 507, 751 (at▶) / LRT Depot — 610, 615 (at● ) |
| Bus : | 52X, 53, 58M, 58X, 60M,61M, 60X, 61X,62X, 63X,66M, 67M, 67X, 68A, 259D, 260X, 261, 261X,263, 960, 961,506, E33 (at▶) / 59A, 59M, 59X, 259D, 962,506 (at●) |
| Public Light Bus : | 40, 42, 43, 43A, 43B, 43C, 44, ,44A,44B, 45, 46, 46A (at▶) / 41, 44, 44B (at●) |
Yuen Long District Yuen Long Park
| How to Access | |
| Light Rail Transit: | 610, 614, 615, 761P |
| Bus : | 68X, 68M, 53, 64K, 76K, 276, 276P, 269D, 968, 268B, 268C, K68, 268X, 68F, 68A, 68E, 268X, B1, A36 |
Yuen Long District Tin Shui Wai Park
| How to Access | |
| Bus : | 69M, 69X, 269B, 269C, 269D, 276, 276A, 969, E34, B2P, K74, K75P |
| Light Rail Transit: | 705, 706, 751, 761P |
| Public Light Bus : | 77 |
North District North District Park
| How to Access | |
| Bus : | 73, 73A, 273A, 73K, 78K, 79K, 270A, 276, 276P, 373 |
| Public Light Bus : | 44, 44A, 50K, 51K, 55K |
North District Pak Fuk Tin Sum Playground
| How to Access | |
| Bus : | 270A, 270P, 273, 273A, 273D, 273S, 278K, 278P, 278X, 279X, 76K, 78K, 79K, N42A, A43 |
| Public Light Bus : | 52A, 52B, 52K, 54A, 54K, 56A, 56B, 56C, 56K, 501A, 501K |
Tseun Wan District Shing Mun Valley Park
| How to Access | |
| Bus: | 32, 32M, 43X |
| Public Light Bus: | 81M, 82M, 94 |
Tsuen Wan District Tsuen Wan Park
| How to Access | |
| MTR: | Tsuen Wan West Station |
| Bus: | 31, 33A, 34, 36, 38A, 39A, 41M, 41P, 42M, 43, 43B, 43P, 43X, 49X, 51, 53, 73X, 234A, 234B, 238M, 238X, 273C, 273P, 278P, 278X, R42, 290, 290A, 290B, 290X, 48P, A31 |
| Public Light Bus: | 86, 87K, 94S, 95, 95K, 96, 96P, 99, 301M, 409K |
Kwai Tsing District Tsing Yi Park
| How to Access | |
| MTR: | Tsing Yi Station |
| Bus: | 41A, 41M, 42C, 44, 44M, 49X |
| Public Light Bus: | 88 |
Kwai Tsing District Tsing Yi Promenade
| How to Access | |
| Bus: | 41P, 68A, 248M, 249M, 249X, 279X |
| Public Light Bus: | 88A, 88E, 88F, 140M, 308A, 308M, 310M, 312 |
Islands District Cheung Chau Sports Ground
| How to Access | |
| Ferry: | To take ferry from Central Pier No.5 to Cheung Chau and walk about 15 minutes from Cheung Chau Ferry Pier towards Kwun Yam Wan and along Cheung Chau Sports Road |
Islands District Tung Chung North Park and Man Tung Road Park
| How to Access | |
| MTR: | Tung Chung Station Exit C |
| Bus: | 37, 37H, E21A, E11A, E31, E32A, E34P, E34X, S56 |