Dance for Health

 

Picture: Dance for Health


Introduction 

Introduction

According to the findings of the "Physical Fitness Test for the Community" released earlier, in general, Hong Kong people were not doing enough physical exercises to maintain good health. To improve their physical fitness and health, they should build exercises into their daily life and develop a healthy lifestyle.

To encourage the public to do exercise regularly and maintain healthy living habits, the Leisure and Cultural Services Department (LCSD) and the Department of Health (DH) have joined hands to organise the "Healthy Exercise for All Campaign" since 2000 to promote the benefits of doing exercise. The activities organised under the Campaign have been well received by the public.

"Dance for Health" is one of the highlighted programmes of the "Healthy Exercise for All Campaign". Through organising a wide variety of dance play-ins and dance nights, we hope that the public will be encouraged to participate in dancing and foster a habit of doing exercise regularly for the benefit of physical and mental health.

For information on the dance nights, please refer to the Dance for Health Dance Night Programmes. For enquiries on the various dance training courses and programmes on social dance, modern dance, jazz dance, Chinese dance, folk dance and children dance, etc. organised by the District Leisure Services Offices (DLSOs) of the LCSD, please approach the respective DLSOs or visit "Community Recreation and Sports Programme" of LCSD's website


Benefits of Dancing 

An accumulation of at least 30 minutes of dance (at least 10 minutes per session) every day persistently, can bring you the following benefits:

  1. Improving your cardiopulmonary functions and blood circulation;
  2. Enhancing the mobility and flexbility of joints to lower the risk of injuries and falls;
  3. Strengthening your muscles and reducing the risk of osteoporosis;
  4. Reducing the risk of developing cardiovascular disease, hypertension, stroke and diabetes mellitus as well as preventing some types of cancer (e.g. colorectal cancer);
  5. Relieving stress, boosting confidence and improving mental health;
  6. To broaden social circle; and
  7. To burn calories to help you maintain a healthy body weight.

*Dancing & Calories

To learn more abouts the calories expended during physical activities will help weight management. The actual amount of energy expended is determined by factors such as intensity and duration of activity, as well as the physical fitness, skill level, gender, age, body weight of an individual.

Body Weight(kg) Calories burned every 30 minutes of dancing (kcal)
35 53
40 60
45 68
50 75
55 83
60 90
65 98
70 105
75 113
80 120
85 128
90 135
95 143
100 150


Types of Dance 

There are many types of dance, each with its own characteristics, some of which are as follows:

Social dance

Social dance

In the old days, Social dance was a classy social and recreational activity that catered for minority interests. With growing popularity, it has been taken up by people from all walks of life. Today, social dance is not only a kind of art performance, but also a competitive event in the sports arena.

Modern dance

Only becoming popular in Hong Kong in the mid-70s, modern dance has developed rapidly since then. With different schools and distinctive styles, it has multiple expression techniques that stress the uniqueness and creativity of the dancers.
Modern dance
Jazz dance

Jazz dance

Jazz dance with strong beats and diverse steps, is very popular among young people. Since it has fewer rules as compared with social dance, dancers can express themselves freely through dancing.

Chinese dance

Chinese dance is divided into classical dance and ethnic dance, reflects Chinese cultural characteristics and traditional customs of ethnic groups. Rich in content and varied in forms, it enables dancers to understand more about the culture and arts of our country through dancing.
Chinese dance
Folk dance

Folk dance

Folk dance is a very common form of entertainment in festive celebrations and gatherings. Though easy to learn, its clear rhythm calls for co-ordination and co-operation among dancers. Cultural characteristics of different places can also be displayed. It is such a dance suitable for all.

Children dance

Dance tailor-made for children can be called children dance. It adopts basic techniques of various types of dance (such as ballet, jazz dance and folk dance). Light and lively in mood, it helps children to develop an interest in dancing.
Children dance

 

Guidelines on the Amount of Physical Activity

Children and the Youth (Aged 5 to 17 years):

Physical activities for children and the youth include participating in games and sports competitions, leisure activities, physical education lessons and planned exercise at school and in their family and community life, as well as daily commuting (e.g. walking and cycling).

  • They should engage in at least 60 minutes (cumulative) a day of physical activities of moderate to vigorous-intensity.
  • Spending more than 60 minutes a day on doing physical activities will bring about greater health benefits.
  • Most of the daily physical activities should be aerobic in nature. Moreover, physical activities of vigorous intensity should be planned for at least 3 times a week, in which bone and muscle strengthening exercises should be incorporated.

Adults (Aged 18 to 64 years):

Physical activities for adults of this age group include ordinary and recreational activities at office and in their daily, family and community life, e.g. daily commuting (walking or cycling), performing official duties (i.e. working), doing housework and participating in games, sports competitions and planned exercises.

  • They should engage in at least 150 minutes a week of moderate-intensity aerobic physical activities, or at least 75 minutes a week of vigorous-intensity aerobic physical activities, or an equivalent combination of moderate- and vigorous-intensity activities.
  • Each session of aerobie physical activity should be performed for at least 10 minutes.
  • For greater health benefits, they should increase their moderate-intensity aerobic physical activities to 300 minutes a week, or engage in vigorous-intensity aerobic physical activities for 150 minutes a week, or an equivalent combination of moderate- and vigorous-intensity activities.
  • They should also do muscle strengthening exercise on 2 or more days a week that involves major muscle groups.

Elderly (Aged 65 years or above):

Physical activities for all healthy elderly aged 65 or above without any contraindication to physical activity include ordinary and recreational activities in their daily, family and community life, e.g. daily commuting (walking or stair climbing), performing official duties (for people still working), doing housework, and participating in games, sports competitions and planned exercise.

  • They should engage in at least 150 minutes a week of moderate-intensity aerobic physical activities, or at least 75 minutes a week of vigorous-intensity aerobic physical activities, or an equivalent combination of moderate- and vigorous-intensity activities.
  • Each session of aerobic physical activity should be performed for at least 10 minutes.
  • For greater health benefits, the elderly should increase their moderate-intensity aerobic physical activities to 300 minutes a week, or engage in vigorous-intensity aerobic physical activities for 150 minutes a week, or an equivalent combination of moderate- and vigorous-intensity activities.
  • They should also do muscle strengthening exercise on 2 or more days a week that involves major muscle groups.
  • The elderly with poor mobility should engage in physical activities on 3 or more days a week that help improve their balance and prevent falls.
  • For those who cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.

Remarks: Under the relevant guidelines of WHO, old age is defined as persons aged 65 and above. The Leisure and Cultural Services Department, in consultation with the relevant local professional bodies, considers that the Guidelines on the Amount of Physical Activity for the Elderly set out above also apply to persons aged 60 to 64.
(Reference: Global Recommendations on Physical Activity for Health. Geneva: World Health Organization; 2010.)

Dancing Safety Tips

  1. To avoid injury, do warm-up and cool-down exercises before and after dancing.
  2. Wear suitable clothing and shoes for that type of dance.
  3. Dance on a smooth surface.
  4. If feeling unwell during exercise, stop immediately and seek medical assistance or professional help.

Dance for Health Dance Night Programmes 

District Name of Programme Date
&
Time (PM)
Venue Type of
Dance
(Age of
Participants)
Enrolment
Period
Enrolment
Method
Enquiry
Telephone Number
Central & Western Dance for Health-
Central & Western District Christmas
Social Dance Night
14/12/2019
(Sat)
19:00-22:30
Hong Kong Park
Sports Centre
Social
Dance
(All)
11/11-
14/12/2019

2853
2566
Eastern Dance for Health-
Eastern District Christmas Eve
Social Dance Night
24/12/2019
(Tue)
19:00-22:00
Island East
Sports Centre
Social
Dance
(6+)
4/11-
24/12/2019

2564
2264
Southern Dance for Health-
Southern District Christmas Eve
Social Dance Night
24/12/2019
(Tue)
19:00-22:00
Aberdeen
Sports Centre
Social
Dance
(6+)
12/11/2019
2555
1268
Wan Chai Dance for Health-
Wan Chai District
New Year Eve
Social Dance Night
31/12/2019
(Tue)
20:00-00:30
Harbour Road
Sports Centre
Social
Dance
(6+)
15/11-
31/12/2019

2879
5622
Kowloon City Dance for Health-
Kowloon City District Christmas Eve
Social Dance Night
24/12/2019
(Tue)
19:00-23:00
To Kwa Wan
Sports Centre
Social
Dance
(6+)
1/11/2019
2711
0541
Dance for Health-
Social Dance Night
18/1/2020
(Sat)
19:00-22:00
Hung Hom Municipal Services Building Sports Centre Social
Dance
(6+)
2/12/2019
Kwun Tong Dance for Health-
Kwun Tong District Christmas
Social Dance Night
21/12/2019
(Sat)
19:00-22:00
Ngau Tau Kok Road
Sports Centre
Social
Dance
(8+)
5/11-
21/12/2019

2343
6123
Sham Shui Po Dance for Health-
Sham Shui Po District New Year Eve S
ocial Dance Night
31/12/2019
(Tue)
20:00-00:00
Lai Chi Kok Park
Sports Centre
Social
Dance
(All)
15/11-
31/12/2019

2386
0945
Yau Tsim Mong  Dance for Health-
Yau Tsim Mong District
Social Dance Night
24/12/2019
(Tue)
19:00-23:00
Boundary Street
Sports Centre No.1
Social
Dance
(8+)
13/11/2019
2302
1762
Wong Tai Sin Dance for Health-
Wong Tai Sin District New Year Eve
Social Dance Night
31/12/2019
(Tue)
20:00-00:00
Po Kong Village Road
Sports Centre
Social
Dance
(All)
15/11-
31/12/2019

2328
9262
Islands Dance for Health-
Islands District Christmas Eve
Social Dance Night
24/12/2019
(Tue)
19:00-22:00
Tung Chung
Man Tung Road
Sports Centre
Social
Dance
(All)
4/11-
24/12/2019

2852
3220
Kwai Tsing Dance for Health-
Christmas
Dannce Night
14/12/2019
(Sat)
19:00-22:00
Tai Wo Hau
Sports Centre
Social
Dance
(All)
14/11-
14/12/2019

2424
7201
North Dance for Health-
North District Christmas
Social Dance Night
15/12/2019
(Sun)
19:00-22:00
Po Wing Road
Sports Centre
Social
Dance
(6+)
1/11-
15/12/2019

2679
2819
Sai Kung Dance for Health-
Sai Kung District Christmas
Social Dance Night
21/12/2019
(Sat)
19:00-23:00
Hang Hau
Sports Centre
Social
Dance
(All)
18/11-
21/12/2019

2791
3100
Sha Tin Dance for Health-
Sha Tin District Christmas
Social Dance Night
15/12/2019
(Sun)
19:00-22:00
Mei Lam
Sports Centre
Social
Dance
(6+)
1/11-
15/12/2019

2634
0111
Tai Po Dance for Health-
Tai Po District Christmas
Social Dance Night
14/12/2019
(Sat)
19:00-22:00
Tai Wo
 Sports Centre
Latin Dance,
Jazz Dance &
Social Dance
(All)
11/11 - 14/12/2019
3183
9020
Tsuen Wan Dance for Health-
Christmas
Dance Night
21/12/2019
(Sat)
19:00-22:00
Wai Tsuen
Sports Centre
Social
Dance
(All)
14/11-
21/12/2019

2212
9702
Tuen Mun Dance for Health-
Tuen Mun District Christmas
Social Dance Night
20/12/2019
(Fri)
19:30-22:30
Yau Oi
Sports Centre
Social
Dance
(All)
12/11-
20/12/2019

2451
0304
Yuen Long Dance for Health-
Yuen Long District
Christmas Eve
Social Dance Night
24/12/2019
(Tue)
19:00-22:00
Fung Kam Street
Sports Centre
Social
Dance
(6+)
4/11-
24/12/2019

2478
4342

The announcement of the District Leisure Services Offices organising the activity shall prevail. Programme information is subject to change without prior notice. For details, please contact the respective District Leisure Services Office by telephone or see the notices on the notice board there.


Fee:

  1. Entry Fee: $20 each.
  2. For enrolment in activities, persons aged below 15, aged 60 or above, full-time students and persons with disabilities can enjoy concessionary rate upon production of valid proof. Carer of participant with disabilities (not more than one carer) can also enjoy the concession.
  3. Participant should produce the original copy(ies) of documentary proof of their entitlement to the concession for the officials’ inspection on the event day. Those who fail to do so will be required to pay the difference between the full entry fee and the concessionary fee.

Enrolment Method:

Graphics means the activity can be enrolled for a maximum of 4 persons together on a first-come-first served basis through the enrolment methods listed below:
  1. Enrolment in person at any District Leisure Services Offices or recreation and sports venues with Leisure Link Services
  2. Enrolment by mail
  3. Enrolment through Leisure Link Self-service Kiosk
Graphics
means the activity also accepts on-line enrolment for a maximum of 2 persons via Lesiure Link Internet Booking on a first-come-first-served basis.  Applicants may enrol in activities through the Leisure Link website http://leisurelink.lcsd.gov.hk starting from 8:30 am on the first date of enrolment


Points to Note:

  1. The announcement of the District Leisure Services Offices organising the activity shall prevail. Programme information is subject to change without prior notice. For details, please contact the respective District Leisure Services Office by telephone or see the notices on the notice board there.
  2. Should there be any enquiry about the content or enrolment arrangement of the above programmes, please contact the District Leisure Services Office organising the programme.
  3. Applicants should be aware of their health conditions, and consider whether it is suitable for them to enrol in the recreation and sports activity. In case of doubt, please consult a doctor prior to the enrolment of the programme.

More information

For details about the “Healthy Exercise for All Campaign”, please call the Leisure and Cultural Services Department (LCSD) 24-hour Customer Hotline at 2414 5555 or visit the website of LCSD at www.lcsd.gov.hk/en/healthy.

For more information on health, please call the 24-hour Health Education Hotline of the Department of Health at 2833 0111 or visit the Centre for Health Protection Website at www.chp.gov.hk

Acknowledgements:
Hong Kong Dance Federation
Physical Fitness Association of Hong Kong, China

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