|Dear students, to be fit and smart, we recommend you to…
- Walk to and from school instead of taking vehicle if it is close to you.
- Take part in physical activities such as rope skipping and playing ball games and shuttlecock with your schoolmates during recess.
- Participate in extra-curricular physical activities more frequently so as to relieve the pressure of schoolwork.
- Do stretching and muscle strengthening exercises in your spare time to strengthen your physique.
- Take part in physical activities more frequently and spend less time on passive activities such as electronic games, web surfing and karaoke.
- Reduce screen time and take part in your favourite sports regularly in your spare time.
- Go outdoors with your family on holidays to enjoy the fresh air; for example, take a hike on a nature trail to broaden your knowledge and help yourself relax physically and mentally.
How to define overweight?
To know if your weight is in proportion to your height, you may check the “Weight-for-Height Chart” below.
Definition of overweight: Body weight being 20% higher than the median of the “Weight-for-Height chart”.
Checking the "Weight-for-Height Chart" is one of the methods to find out whether a child is underweight or overweight. However, measuring the level of subcutaneous fat and assessing the percentage of body fat using a bioelectrical impedance analyser are more accurate assessments in the following two situations:
- Children who exercise regularly have more muscles and less fat. They may be overweight but healthy.
- Some children who are not overweight may have muscle mass that is way below standard and body fat far higher than the normal level. They are considered overweight despite having a normal body weight.
Note: The "Weight-for-Height Chart" is an instrument to assess if the weight is proportional to the height of a child. For boys taller than 175 cm and girls taller than 165 cm, or individuals aged 18 or above, please use Body Mass Index (BMI) to assess your weight status.
For more information about the exercise for children, please visit the following website: