Fitness Exercise for Women



Fitness Exercises for Women
Pamphlet of “Fitness Exercise for Women”

Women's Health Concerns
Benefits of Exercise
Physical Activities and Energy Expenditure
A Day in the Life of an Active Woman
Parent-Child Activities
Virtual Class for Fitness Exercise for Women
Download Pamphlet of "Fitness Exercise for Women"


The important roles of modern women in family and society have put them under all kinds of pressure. To fulfil their roles, they must be physically strong and healthy.

Women's Health Concerns 

  • In 2019, 2 687 women died of heart diseases in Hong Kong.
  • Cancer is the top killer among Hong Kong women. In 2019, 6 226 women died of cancer in Hong Kong, with the top three causes being lung cancer (22.2%), colorectal cancer (14.6%) and breast cancer (13.7%).
  • About 50% of women may develop osteoporosis after menopause. Even a minor knock or fall may result in bone fracture.
  • A survey reveals that the prevalence of depression for women aged between 16 and 75 ( 3.5%) is higher than that of men (2.2%). The prevalence postnatal depression among women at two months after delivery is as high as 15.7%. It not only affects the physical and mental health of the mothers, but also causes distress to both the babies and families.
  • Improper posture at work or for doing housework can easily lead to muscle fatigue and cause pain in the waist, back, neck and shoulders. In the long run, they may even cause strains to muscles and bones which affect women’s daily life.
  • A local survey also found that one out of three women was stricken with stress urinary incontinence.
  • According to the findings of “Territory-wide Physical Fitness Survey for the Community”, over 40% of middle-aged women (aged 40 to 59) in Hong Kong were overweight or obese, which was 10% more than the 30% rate of being overweight or obese among young women (20 to 39 years old).  If defined by waist circumference (women with a waist circumference over 80cm are classified as having central obesity), the percentage of middle-aged women facing the problem of obesity almost doubled that of young women.  Obesity may lead to many health problems, including chronic diseases such as cancer, diabetes mellitus, hypertension and cardiovascular diseases.


We should not let these problems persist!

Living a healthy lifestyle can help us alleviate the above health problems. A healthy lifestyle includes regular exercise, a balanced diet, a balanced work and rest pattern, as well as getting rid of unhealthy habits (e.g. smoking and heavy drinking).

Benefits of Exercise  

Studies show that it is not necessary for exercise to be strenuous as exercises of moderate intensity (which cause mild sweating and slightly higher breathing and heart rates) are enough to bring benefits to our health. You may choose your favourite exercise depending on your physical condition. The best way is to build exercise into your daily life and make it a habit.  Children and youngsters are recommended to do at least 60 minutes of moderate-to-vigorous-intensity physical activity, mostly aerobic, daily while adults are recommended to do at least 150-300 minutes of moderate-to-vigorous aerobic physical activity, or at least 75-150 minutes of vigorous-intensity aerobic physical activity throughout the week. Getting into the habit of doing regular exercise has the following health benefits.

  • Reducing the risk of developing cardiovascular disease, hypertension, stroke and diabetes mellitus as well as preventing some types of cancer (e.g. colorectal cancer) 
  • Improving your cardiopulmonary functions and blood circulation
  • Burning calories to help you maintain a healthy body weight
  • Strengthening your muscles and reducing the risk of osteoporosis
  • Enhancing the mobility and flexibility of joints to lower the risk of injuries and falls
  • Relieving stress, boosting confidence and improving mental health
  • Acting as a good role model for your children by guiding them to do exercise, which in turn helps strengthen family relationship
It is necessary to do sufficient warm-up and cool-down exercises before and after exercises in order to prevent injuries. If feeling unwell during exercise, stop immediately and consult medical professionals. Chronic patients and those who do not have the habit of doing exercises should consult their doctors first to work out a safe exercise programme.

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Acknowledgements :
Physical Fitness Association of Hong Kong, China
Hong Kong Physiotherapy Association (Women's Health Specialty Group)