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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)
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.
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:
Walk at a speed of 50 to 100 metres per minute.
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.
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:
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.
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.
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.
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.
● 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.
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
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. |
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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. |
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Correct | Correct | Incorrect | Incorrect |
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. |
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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. |
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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. |
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.
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 |
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 |
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 |
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 |
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) |
How to Access | |
Public Light Bus: | Green Bus No. 28, drop off at Kennedy Road Monmouth Terrace |
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 |
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, |
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 |
How to Access | |
MTR: | Tsim Sha Tsui Station Exit J |
Bus : | 1R, 5A, 8P, 13X, 35A, 208, 230X, 260X, 269B |
How to Access | |
Bus : | 3B, 3D, 3M, 116, 203E |
Public Light Bus : | 19M, 33A, 33M |
How to Access | |
Bus : | 3M, 3P, 10, 21, 91, 91M, 606 |
Public Light Bus : | 16A, 16B, 16S |
How to Access | |
MTR: | Lam Tin Station Exit D1 |
Bus: | 40, 219X, 621 |
Public Light Bus: | 23B, 23C, 69 |
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 |
How to Access | |
Bus: | 1, 7B, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891 |
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 |
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 |
How to Access | |
MTR: | 15 – 20 minutes walk from Tai Wo Station |
Public Light Bus: | 21K, 25K, 502 |
Bus: | 64K, 73, 73A, 74D |
How to Access | |
Bus: | 92, 94, 99, 299X, 792M |
Public Light Bus: | 1, 1A, 12, 101M |
How to Access | |
MTR: | Po Lam Station Exit A1 |
Bus: | 93A, 93K, 296M, 690 |
Public Light Bus: | 10M |
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 |
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 |
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 |
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 |
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●) |
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 |
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 |
How to Access | |
Bus : | 73, 73A, 273A, 73K, 78K, 79K, 270A, 276, 276P, 373 |
Public Light Bus : | 44, 44A, 50K, 51K, 55K |
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 |
How to Access | |
Bus: | 32, 32M, 43X |
Public Light Bus: | 81M, 82M, 94 |
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 |
How to Access | |
MTR: | Tsing Yi Station |
Bus: | 41A, 41M, 42C, 44, 44M, 49X |
Public Light Bus: | 88 |
How to Access | |
Bus: | 41P, 68A, 248M, 249M, 249X, 279X |
Public Light Bus: | 88A, 88E, 88F, 140M, 308A, 308M, 310M, 312 |
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 |
How to Access | |
MTR: | Tung Chung Station Exit C |
Bus: | 37, 37H, E21A, E11A, E31, E32A, E34P, E34X, S56 |