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1. What kind of exercise is the most beneficial?

Personal interest should be one of the most important factors in choosing the exercise to do. It would be very difficult to make exercising a sustainable habit without an interest in the kind of exercise you are doing. Individual ability and medical history are also important when determining the right kind of exercise to do.

2. Is it necessary to put on sportswear when exercising? Do we need to have different apparel for different sports?

When doing exercise, we should pay attention to not only the clothing, but also the kind of shoes and socks to wear, as well as the equipment and accessories. Clothes should be absorbent and comfortable. Shoes should be chosen according to the kind of sports. There are many different kinds of sports shoes, e.g. running shoes, tennis shoes, volleyball shoes, basketball shoes and soccer boots. When running, for instance, you should choose a pair of running shoes which offer good shock absorption to reduce strain on feet.
You should pay attention to the protective equipment, too. For examples, helms should be worn when riding bicycles. When running at night, put on clothes with reflective panels. Plastic spectacles or goggles are necessary for sports like squash and tennis. Wear a hat when performing outdoor activities under intense sunshine.

3. What are the advantages of aerobic exercise?

Aerobic exercise enhances the functions of the heart and the lung and increases their endurance. This will allow the body to engage in longer and more intense activities, with reduced breathlessness and fatigue.

4. How long does the effect of exercise last?

Exercise is an indispensable part of healthy living. Therefore, regular exercise must be made a perpetual habit to achieve the desirable effects.

5. What physical activities are suitable for children?

For children and young people, physical activity includes play, games, sports, transportation, recreation, physical education, or planned exercise, in the context of family, school and community activities. Children and youth aged 5–17 should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.

6. How to form the habit of exercising in children?

Parents may discuss with their children and come up with a timetable for exercising together.
Children like to imitate their parents, so parents should make themselves good role models for their children to follow. Parents should participate in extracurricular activities with their children and encourage them to do simple exercise every day, such as walking, rope skipping and running. Apart from that, they can also encourage their children to participate in regular physical activities, such as badminton, with their schoolmates or friends. This will help cultivate the interest in exercising, and develop the habit of regular exercise.

7. What exercise can help me to keep fit?

We need to perform adequate physical activities and consume a balanced diet. Extra fat in our body will reduce when our energy expenditure exceeds our energy intake.
We should perform more aerobic physical activities, such as brisk walking, jogging, cycling, swimming, hiking or ball game, in order to achieve larger energy expenditure.

8. What exercise can help me become more muscular?

Exercise that trains specific muscle groups, e.g. dumbbell lifting and fitness training with gym equipment, helps you to build a muscular body.

9. There are PE lessons in the curriculum. Do I still need to do more exercise?

There is only one or two sessions of PE class per week in the school timetable, and such a level of physical activities is not enough for teenagers. Teenagers should make good use of their spare time to do more exercise, e.g. stretching exercises in the morning, cycling, hiking and swimming on holidays, etc. The key is to make exercising an everyday habit and incorporate it into the daily life.

10. I am not used to doing exercise. How do I make an appropriate start?

First of all, increase your chance of doing physical activities in the daily life, e.g. walk more, use stairs more and help out with the chores. You should also reduce sedentary activities like TV watching, and take on more active leisure activities. Develop your persistence in exercising according to your fitness and interest. Take your time and increase your level of physical exercise gradually.

11. I am an office worker. What kind of exercise is good for me?

When you are on your way to work/back home:

• Get off the public transport a few stops ahead of your destination and walk the rest of the way home.
• Cycle to take the public transport or to your office.
• Park your vehicle some distance away from your destination and walk the rest of the way.

At your lunchtime:

• Have a walk after lunch and try a different route every day.
• Go for a jog to energise yourself.
• Do some simple exercises.
• Form a group and work out to the music together.

12. Is there any exercise that is easy, fast, convenient and healthy?

First of all, increase your chance of doing physical activities in your daily life through ways such as more walking, more stair climbing and participating in more house chores. In office, you can stand while you are on the phone, use the stairs more and do stretching exercises during breaks. Apart from these activities, jogging, Tai Chi and various callisthenics for all in the family are easy, fast, convenient and healthy.

13. What are the ways to learn the proper ways of exercising?

You may consult relevant professionals or enrol for sports courses. You may also contact the District Offices of the Leisure and Cultural Services Department for the full range of sports training courses offered.