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

Health Calculator

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 LimitMiddleUpper 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
  1. Place your index and middle fingers on the arteries of your wrist.
  2. Feel the pulse.
  3. Do not press too hard.
  4. Do not use your thumb as it has a light pulse which can easily mislead.
  5. Start counting from “zero”.
  6. Record the number of pulses in 15 seconds.
  7. 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.

Regular fitness walking can effectively improve health indices, bringing the following health benefits:

  1. enhancing the physique and immunity;
  2. improving heart and lung functions;
  3. slowing down bone aging and promoting bone growth;
  4. improving blood circulation of joints by increasing the supply of oxygen and nutrients and thus strengthening the joints;
  5. strengthening the muscles and tendons around joints and thus alleviating arthritis; and
  6. 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.

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

  1. At moderate pace: Walk at a pace between casual walking and marathon running.
  2. 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.
  3. 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
  4. 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.
  5. 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.

Drink water after exercising. Wear a jacket to avoid getting a cold. Do stretching exercises to relax the muscles.

 

Fitness Walking Safety Tips

  1. As individual health and fitness conditions vary, the intensity, duration and frequency of the exercise you choose should match your capability.
  2. 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.
  3. 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.
  4. Wear suitable leisure sportswear and footwear.
  5. Make sure you drink adequate water before, during and after fitness walking.
  6. Walk in environments with suitable temperature and humidity. Avoid those with extreme temperatures.
  7. Make sure you walk in venues that are safe and up to standard.

 

Fitness Walking Tracks in 18 Districts (2022 Updated Version)

To encourage the public to engage more in “fitness walking”, the LCSD has designated 38 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.

District Walking Track Total Length of Walking Track
Southern District Ap Lei Chau Wind Tower Park 1200m
Central & Western District Sun Yat Sen Memorial Park to Central Pier No. 7 2430m
Central and Western District Promenade - Western Wholesale Food Market Section 400m
Hong Kong Park 1200m
Wan Chai District Wan Chai Park 312m
Bowen Road 3000m
Eastern District Chai Wan Park 440m
Quarry Bay Park 1300m
Sham Shui Po District Lai Chi Kok Park 1000m
600m
Yau Tsim Mong District Kowloon Park 900m
Tsim Sha Tsui Promenade 683m
Wong Tai Sin District Po Kong Village Road Park 650m
Ngau Chi Wan Park 290m
210m
Kwun Tong District Laguna Park 500m
Jordan Valley Park 856m
Kowloon City District Kowloon Tsai Park 800m
Kowloon Walled City Park & Carpenter Road Park 1800m
Tai Po District Tai Po Waterfront Park 517m
480m
Mui Shue Hang Playground 1600m
Sai Kung District Sai Kung Promenade 1536m
Po Hong Park 250m
Po Tsui Park 750m
566m
Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade 1100m
2800m
Sha Tin District Sha Tin Park 1500m
950m
610m
Ma On Shan Park 920m
630m
450m
Ma On Shan Promenade 3223m
Tuen Mun District Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground 2032m
Yuen Long District Yuen Long Park 800m
Tin Shui Wai Park 800m
Tin Shui Road Park 280m
North District North District Park 900m
570m
460m
Pak Fuk Tin Sum Playground 1600m
1000m
550m
Tsuen Wan District Shing Mun Valley Park 800m
Tsuen Wan Park 2100m
Kwai Tsing District Tsing Yi Park 1200m
800m
Tsing Yi Promenade 1250m
Islands District Cheung Chau Sports Ground 250m
Tung Chung North Park & Man Tung Road Park 1200m

 

Location Map of Fitness Walking Tracks in 18 Districts

Legend      
Route of the Fitness Walking Track (Total Track Length/Meter) Park Office
Calories consumed after walking through the whole route (*Based on a medium-sized body, weighted 50-60 kg) MTR Station
Starting point of the fitness walking track Bus Stop
Finishing point of the fitness walking track Toilet
Footbridge    

Southern District Ap Lei Chau Wind Tower Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Lei Tung Station Exit A1
Bus: 90, 90B, 91, 91A, 93, 93C, 95, 95C, 99, 171, 592, 595, 671
91 Ap Lei Chau Estate <-> Central (Ferry Piers)
91A Ap Lei Chau Estate <-> Wah Fu (South)
95 Ap Lei Chau Estate / Lee Nam Road Industrial Area <-> Aberdeen / Shek Pai Wan
99 Shau Kei Wan <-> South Horizons
Minibus: 27, 27A, 29, 29A, 36X, 37, 63
27 Ap Lei Chau (Wai Fung Street) <-> Aberdeen (Sai On Street)
29 Ap Lei Chau Estate <-> Shum Wan Road Public Transport Terminus (Circular)
29A Ap Lei Chau Estate <-> Ocean Park (Water World)
37 Ap Lei Chau (Ping Lan Street) <-> Lei Tung Estate (Circular)
63 South Horizons <-> Queen Mary Hospital

 

Central and Western District Sun Yat Sen Memorial Park to Central Pier No.7

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
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, 4X, 5B, 10, 18, 90B, 930, 968
1 Felix Villas <-> Happy Valley (Upper)
10 Kennedy Town <-> North Point Ferry Pier
18 North Point (Healthy Street Central) <-> Kennedy Town (Belcher Bay)
930 Exhibition Centre Station <-> Tsuen Wan West Station / Tsuen Wan (Discovery Park)

 

Central and Western District Central and Western District Promenade - Western Wholesale Food Market Section

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 15-minute walk from Hong Kong University Station Exit B2
Tram: North Point to Shek Tong Tsui (Shek Tong Tsui Station)
Causeway Bay to Shek Tong Tsui (Shek Tong Tsui Station)
Kennedy Town to Happy Valley (Whitty Street Station)
Kennedy Town to Shau Kei Wan (Whitty Street Station)
Bus: 1, 5B, 10, 18, 43M, 101, 104, 113, 904, 905, 971
1 Felix Villas <-> Happy Valley (Upper)
10 Kennedy Town <-> North Point Ferry
905 Exhibition Centre Station <-> Lai Chi Kok
Minibus: 12, 13, 54, 55
12 Kwun Lung Lau <-> Sai Ying Pun
13 Sai Wan Estate <-> Sai Ying Pun
54 Central (Ferry Piers) <-> Queen Mary Hospital

 

Central and Western District Hong Kong Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Admiralty Station Exit B or C1
Central Station Exit J2 or K
Tram: Kennedy Town to Happy Valley (Bank Street Station)
Kennedy Town to Shau Kei Wan (Bank Street Station)
Bus: 1, 5B, 6, 6A,6X, 10, 12, 12A, 12M, 13, 15C, 23, 26, 37A, 40, 40M, 66, 75, 90, 97, 101, 103, 104, 109, 111, 113, 115, 601, 619, 681, 690, 905, 930
1 Felix Villas <-> Happy Valley (Upper)
6, 6X Central (Exchange Square) <-> Stanley Market
12 Central Ferry Piers <-> Robinson Road (Circular)
10 Kenndy Town <-> North Point Ferry Pier
12A Admiralty (Tamar Street) <-> MacDonnell Road (Circular)
15 Central Pier 5 <-> The Peak
23 North Point Ferry Pier <-> Pokfield Road
26 Lai Tak Tsuen <-> Hollywood Road
40, 40M Exhibition Centre Station <-> Wah Fu (North)
905 Exhibition Centre Station <-> Lai Chi Kok
930 Exhibition Centre Station <-> Tsuen Wan West Station / Tsuen Wan Discovery Park
Minibus: No. 1 : Central (Hong Kong Station) to The Peak
No. 9 : Central (Exchange Square) to Bowen Road (Circular)
No. 10 : Causeway Bay (Jaffe Road) to Cyberport
No. 22 : Central (Exchange Square) to Pokfulam Gardens
No. 22S : Central Ferry Piers to Pokfulam Gardens
No. 56A : Tin Hau Station to Robinson Road
No. 56B : Tin Hau Station to Robinson Road

 

Wan Chai District Wan Chai Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Wan Chai Station Exit A3
Bus: 1, 101, 111, 37B, 75, 90, 97
1 Felix Villas <-> Happy Valley (Upper)

 

Wan Chai District Bowen Road

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
Minibus: 28 Baguio Villa (upper) To Causeway Bay (Sun Wui Road)

 

Eastern District Chai Wan Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Chai Wan Station Exit D
Bus: 8, 8H, 81, 82, 85, 106, 118, 606, 682, 694, 780, 789
8P Exhibition Centre Station <-> Siu Sai Wan (Island Resort)
81 Lai Tak Tsuen <-> Hing Wah Estate
85 Siu Sai Wan (Island Resort) <-> Braemar Hill / North Point Ferry

 

Eastern District Quarry Bay Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Taikoo Station Exit E1 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
2 Sai Wan Ho (Grand Promenade) <-> Central (Macau Ferry)
2A Exhibition Centre Station <-> Yiu Tung Estate
85 Siu Sai Wan (Island Resort) <-> Braemar Hill / North Point
99 Shau Kei Wan <-> South Horizons

 

Sham Shui Po District Lai Chi Kok Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Mei Foo Station Exit A or D
Bus: 2A, 2X, 6, 6C, 6D, 30X, 33A, 36A, 37, 40, 41, 42, 44, 45, 46, 46X, 52X, 58X, 59X, 60X, 63X, 66X, 67X, 68X, 69X, 86, 98C, 102, 234X, 238X, 265B, 904, 905, E21, E21A, N21, N122, N237, N241, N260, N269
2A Lok Wah Bus Terminus <-> Mei Foo Bus Terminus
2X Choi Fook <-> Mei Foo Bus Terminus
6 Star Ferry <-> Lai Chi Kok Bus Terminus
40 Tsuen Wan (Belvedere Garden) <-> Laguna City Bus Terminus
42 Cheung Hong Bus Terminus <-> Shun Lee Bus Terminus
30X Allway Gardens Bus Terminus <-> Whampoa Garden Bus Terminus
37 Olympic Station <-> Kwai Shing (Central)
905 Exhibition Centre Station <-> Lai Chi Kok
Minibus: 90A, 90P, 92M

 

Yau Tsim Mong District Kowloon Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Tsim Sha Tsui Station Exit A1
Jordan Station Exit C1
Austin Station Exit F
Bus: 1, 1A, 2, 6, 7, 9, 13X, 26, 35A, 41A, 81C, 87D, 98D, 208, 213X, 219X, 224X, 234X, 260X, 268B, 269B, 270A, 271, 281A, 296D
1 Chuk Yuen Estate Bus Terminus <-> Star Ferry
2 Star Ferry <-> Cheung Sha Wan (So Uk Estate) Bus Terminus
6 Star Ferry <-> Lai Chi Kok Bus Terminus
7 Star Ferry <-> Lok Fu Bus Terminus
9 Choi Fook <-> Tsim Sha Tsui East (Mody Road)
26 Shun Tin Bus Terminus <-> Tsim Sha Tsui East Bus Terminus
41A Cheung On Bus Terminus <-> Tsim Sha Tsui East Bus Terminus
Mini Bus: 3, 77M, 606S

 

Yau Tsim Mong District Tsim Sha Tsui Promenade

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Tsim Sha Tsui Station Exit P1
Bus: 5A, 8P, 13X, 35A, 208, 260X, 269B
8P Laguna Verde <-> Tsim Sha Tsui (Circular)

 

Wong Tai Sin District Po Kong Village Road Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
Bus: 3B, 3D, 3M, 116, 203E
3B Tsz Wan Shan (Central) <-> Hung Hom (Hung Luen Road) Public Transport Interchange
3D Tsz Wan Shan (Central) <-> Kwun Tong (Yue Man Square)
3M Tsz Wan Shan (North) <-> Choi Wan
116 Tsz Wan Shan (Central) <-> Quarry Bay
203E Choi Hung <-> Kowloon MTR Station
Minibus: 19M, 33A, 33M
19M Tsz Wan Shan <-> Diamond Hill MTR Station

 

Wong Tai Sin District Ngau Chi Wan Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
Bus: 3M, 10, 21, 91, 91M, 606
10 Choi Wan Bus Terminus <-> Tai Kok Tsui (Circular)
91 Clear Water Bay Bus Terminus <-> Diamond Hill Station Bus Terminus
Minibus: 16A, 16B, 16S
16A Fung Shing Street <-> Ping Shek Estate (Circular)

 

Kwun Tong District Laguna Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Lam Tin Station Exit D1
Bus: 40, 219X
40 Tsuen Wan (Belvedere Garden) <-> Laguna City Bus Terminus
Minibus: 23B, 23C, 69
69 Laguna City <-> Kowloon Bay (Zero Carbon Building)

 

Kwun Tong District Jordan Valley park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
Bus: 23, 23M, 26, 26M, 27, 29M, 42, 91, 91M, 92, 95
23 Kwun Tong Ferry <-> Shun Lee (Circular)
26 Shun Tin Bus Terminus <-> Tsim Sha Tsui East Bus Terminus
27 Shun Tin Bus Terminus <-> Mong Kok (Circular)
91 Clear Water Bay Bus Terminus <-> Diamond Hill Station Bus Terminus
95 Tsui Lam Bus Terminus <-> Jordan (West Kowloon Station) Bus Terminus
Minibus: 12, 47, 48, 49, 54, 54S, 60, 104
12 Pak Tin <-> Mong Kok East Station
54 Shun Tin <-> Lok Fu
54S Shun Lee Disciplined Services Quarters <-> Wong Tai Sin (Shatin Pass Road) (Circular)

 

Kowloon City District Kowloon Tsai Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
Bus: 1、1A、2A、3B、5、5C、6D、9、10、11、11B、11D、11K、13D、14、15、16、17、21、24、26、27、28、42、61X、75X、85、85A、85B、85X、93K、95、98C、101、106、107、111、113、116、203E、296C、297、796X、891、A22、E23
1 Chuk Yuen Estate Bus Terminus <-> Star Ferry
10 Choi Wan Bus Terminus <-> Tai Kok Tsui (Circular)
85 Fo Tan (Shan Mei Street) Bus Terminus <-> Kowloon City Ferry Bus Terminus
85A Kwong Yuen Bus Terminus <-> Kowloon City Ferry Bus Terminus
Minibus: 25M、39M

 

Kowloon City District Kowloon Walled City Park & Carpenter Road Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Sung Wong Toi Station Exit B3
Bus: 1、1A、2A、2D、3B、5、5C、5D、6D、6P、7B、9、10、11、11B、11D、11K、11X、12A、13D、14、15、16、17、20、221、22、24、26、27、28、42、61X、75X、85、85A、85B、85X、93K、95、98C、101、106、107、111、113、116、203E、213D、296C、297、796C、796X、891、A22、E23、E23A
1 Chuk Yuen Estate Bus Terminus <-> Star Ferry
2A Lok Wah Bus Terminus <-> Mei Foo Bus Terminus
9 Choi Fook <-> Tsim Sha Tsui East (Mody Road)
10 Choi Wan Bus Terminus <-> Tai Kok Tsui (Circular)
11 Diamond Hill Station Bus Terminus <-> Kowloon Station Bus Terminus
14 Lei Yue Mun Estate Bus Terminus <-> China Ferry Terminal Bus Terminus
15 Ping Tin <-> Hung Hom (Hung Luen Road) Bus Terminus
26 Shun Tin Bus Terminus <-> Tsim Sha Tsui East Bus Terminus
27 Shun Tin Bus Terminus <-> Mong Kok (Circular)
42 Cheung Hong Bus Terminus <-> Shun Lee Bus Terminus
85 Fo Tan (Shan Mei Street) <-> Kowloon City Ferry Bus Terminus
85A Kwong Yuen Bus Terminus <-> Kowloon City Ferry Bus Terminus
95 Tsui Lam Bus Terminus <-> Jordan (West Kowloon Station) Bus Terminus
Minibus: 2、2A、13、25A、25B、25M、39M、46、49、69、69A、70、70A、88、105、110
39M Lok Fu <-> Tung Tau (Circular)
46 Richland Gardens <-> Tai Kok Tsui (Olympic Station)

 

Tai Po District Tai Po Waterfront Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 30-minute walk from Tai Po Market Station Exit B
MTR Feeder Bus Route: Tai Po Market Station K17
Bus: 71K, 71S, 72A, 73, 73X, 74K, 75K, 75X, 271,275R
73 Wah Ming Bus Terminus <-> Tai Po Industrial Estate

 

Tai Po District Mui Shue Hang Playground

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 15 – 20 minutes walk from Tai Wo Station Exit A
Bus: 64K, 73, 73A, 74D
73 Fanling Wah Ming <-> Tai Po Industrial Estate
Minibus: 21K, 25K, 502

 

Sai Kung District Sai Kung Promenade

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
Bus: 92, 94, 99, 299X, 792M
94 Wong Shek Pier Bus Terminus <-> Sai Kung Bus Terminus
99 Heng On Bus Terminus <-> Sai Kung Bus Terminus
Minibus: 1, 1A, 12, 101M
1 Sai Kung <-> Kowloon Bay (Telford Gardens)
1A Sai Kung North <-> Choi Hung (San Po Kong) (Short Working Service)
12 Sai Kung <-> Po Lam

 

Sai Kung District Po Hong Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Po Lam Station Exit B2
Bus: 98A, 98B, 98D, 296M, 297, 690, 694, 798
Minibus: 10M, 15A, 105, 115

 

Sai Kung District Po Tsui Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Po Lam Station Exit C
Bus: 91M, 93A, 93K, 98A, 98C, 98D, 290, 290A, 290X, 296M, 297, 690, 694, 798
93A Po Lam Bus Terminus <-> Kwun Tong Ferry
Minibus: 10M, 12

 

Sai Kung District Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 12-minute walk from Tseung Kwan O Station Exit A2
Bus: 694, 796P, 796X, 798
Minibus: 110, 112M

 

Sha Tin District Sha Tin Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 7-minute walk from Shatin Station Exit A3
Bus: 40X, 48X, 48P, 72, 80M, 81, 81K, 83K, 83S, 85, 85K, 86, 86A, 86C, 86K, 86S, 88X, 88K, 89, 89X, 170, 263, 269D, 280X, 282, 283, 284, 288, 288A, A41, E42
72 Tai Wo Bus Terminus <-> Cheung Sha Wan Bus Terminus
81 Wo Che Bus Terminus <-> Jordan (West Kowloon Station) Bus Terminus
85 Fo Tan (Shan Mei Street) <-> Kowloon City Ferry Bus Terminus
88X Fo Tan Chun Yeung Estate <-> Ping Tin (Circular)
Minibus: 28K, 28S, 60K, 60P, 62K, 65A, 65K, 66K, 67A, 67K, 68K, 403, 403A, 403P, 481A, 482, 803, 804, 810, 814
28S Pak Shek Kok (Providence Bay) <-> Sha Tin (Pak Hok Ting Street) (Circular)
65A Wong Nai Tau <-> Sha Tin Station

 

Sha Tin District Ma On Shan Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Ma On Shan Station Exit A2
Bus: 40X, 85M, 85X, 86C, 86K, 86S, 87D, 87K, 89D, 89S, 99, 99R, 274, 286C, 680, 681, 682, A41P
99 Heng On Bus Terminus <-> Sai Kung Bus Terminus
Minibus: 26, 803, 807A, 807B, 807C, 807K, 808, 810
26 The Education University of Hong Kong <-> Bayshore Towers, Ma On Shan

 

Sha Tin District Ma On Shan Promenade

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Tai Shui Hang Station Exit A, Hang On Station Exit A, Ma On Shan Station Exit A2
Bus: 40X, 43X, 81C, 85K, 85M, 85S, 85X, 86K, 86S, 87D, 87K, 89C, 89D, 89S, 99, 99R, 286C, 289K, 680, 681, 682, A41P
99 Heng On Bus Terminus <-> Sai Kung Bus Terminus
Minibus: 26, 803, 807A, 807B, 807C, 807K, 808, 810
26 The Education University of Hong Kong <-> Bayshore Towers, Ma On Shan

 

Tuen Mun District Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Tuen Mun Station Exit B
Light Rail Transit: 505, 507, 614, 614P, 751
Feeder Bus (Light Rail Transit): 506, K51, K52, K53, K58
Bus: 52X, 53, 58M, 58X, 60M, 60X, 61X,62X, 63X,66M, 67M, 67X, 68A, 259D, 260X, 263, 960, 961, E33
960 Exhibition Centre Station <-> Tuen Mun (Kin Sang Estate)
Minibus: 40, 42, 43, 43A, 43B, 43C, 44, 44A, 45, 46, 46A
40 Siu Hang Tsuen <-> Tuen Mun Town Centre(Circular)
42 Tsing Chuen Wai <-> Tuen Mun Town Centre (Circular)
44 Tuen Mun Ferry Pier <-> Sheung Shui Station
44A Tuen Mun Station Public Transport Interchange <-> Sheung Shui Station
46 Fu Tai Estate <-> Tuen Mun Town Centre(Circular)

 

Yuen Long District Yuen Long Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 15-minute walk from Long Ping Station Exit B1
Light Rail Transit: 610, 614, 615, 761P
Feeder Bus (Light Rail Transit): K68, K65
Bus: 53, 64K, 68A, 68E, 68F, 68M, 68X, 76K, 268B, 268C, 268X, 269D, 276, 276P, 968, A36, E36
Minibus: 604

 

Yuen Long District Tin Shui Wai Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 15-minute walk from Tin Shui Wai Station Exit C
Light Rail Transit: 705, 706, 751, 761P
Feeder Bus (Light Rail Transit): K74, K75P
Bus: 69M, 69X, 269B, 269C, 269D, 276, 276A, 276B, 969, E37
Minibus: 621

 

Yeun Long District Tin Shui Road Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 15-minute walk from Tin Shui Wai Station Exit B
Light Rail Transit: 705, 706, 761P
Feeder Bus
(Light Rail Transit):
K74, K75P
Bus: 69M, 69X, 269B, 269C, 269D, 276, 276A, 276B, 969, E37
Minibus: 621

 

North District North District Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 12-minute walk from Sheung Shui Station Exit B2
Bus: 70K, 78K, 79K, 261, 270A, 273A, 273B, 273D, 276, 276P, 277E, 278X, 279X, 373, 673, 978, A43
73 Fanling Wah Ming Bus Terminus <-> Tai Po Centre
Minibus: 44, 44A, 50A, 50K, 51K, 55K, 57K, 59K, 605
44 Sheung Shui Station <-> Tuen Mun Ferry Pier
44A Tuen Mun Station Public Transport Interchange <-> Sheung Shui Station

 

North District Pak Fuk Tin Sum Playground

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
Bus: 76K, 79K, 270A, 273, 273A, 273D, 278K, 278X, 279X, A43
Minibus: 52A, 52B, 52K, 54A, 54K, 56A, 56B, 56C, 56K, 501A, 501K

 

Tseun Wan District Shing Mun Valley Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 15-minute walk from Tai Wo Hau Station Exit B
Bus: 32, 32M, 36, 40P, 43X
Minibus: 81, 81M, 82M, 94, 312

 

Tsuen Wan District Tsuen Wan Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Tsuen Wan West Station Exit D
Bus: 31, 33, 33A, 34, 36, 38A, 38B, 39A, 41M, 42M, 43, 43B, 43X, 48P, 49X, 51, 53, 73X, 234A, 234B, 238M, 238X, 278X, 290, 290A, 290X, A31
Minibus: 86, 87K, 95, 95K, 96, 99, 301M, 409K

 

Kwai Tsing District Tsing Yi Park

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Tsing Yi Station Exit B
Bus: 41, 41A, 41M, 42C, 43B, 44, 44M, 49P, 49X, 241X, 243M, 249M, 948, 948A, 948E, E32
41A Tsim Sha Tsui East <-> Tsing Yi (Cheung On Estate)
42C Tsing Yi (Cheung Hang Estate) <-> Lam Tin Station
Minibus: 88, 88A, 880, 140M, 308M, 310M, 401, 409, 409S, 409K, 413
88 Kwai Fong Station <-> Tsing Yi Estate

 

Kwai Tsing District Tsing Yi Promenade

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: Tsing Yi Station Exit A2
Bus: 68A, 248M, 249M, 249X, 279X
Minibus: 88A, 88F, 140M, 308A, 308M, 310M, 312

 

Islands District Cheung Chau Sports Ground

How to Access
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
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
(The information below is for reference only.  For details, please visit the websites of the respective public transport companies.)
MTR: 20-minute from Tung Chung Station Exit C
Bus: 37, 37H, E11A, E11B, E11S, E21A, E21X, E22S, E23A, E32A, E42P, E43, S52A, S56, S64P
37 Yat Tung Estate <->  Ying Tung Estate

 

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