- Benefits of physical activity
- Frequency and intensity of physical activity
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What is Moderate intensity and
Vigorous intensity physical activity? - Tips to get more exercise
- Tips to get more exercise at home
- Videos
1.Helps lose weight
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/no_Page_43-300x300.jpg)
2.Releases tension/stress and improves your mood
3.Improves your sleep
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/no_Page_87-300x167.jpg)
4. Prevent and manage high blood pressure (Hypertension)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/no_Page_44-300x186.jpg)
5. Prevent and manage high blood sugar/glucose (diabetes mellitus)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/no_Page_45-300x184.jpg)
6. Reduces risk of heart diseases
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/no_Page_46-300x221.jpg)
7. Prevents and manage high cholesterol
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/no_Page_47-300x160.jpg)
8. Reduces the risk of osteoarthritis and helps build muscle strength
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/no_Page_22-768x684.jpg)
- Exercise at a moderate intensity at least five days a week for 30 minutes or more.
- If it is not possible to exercise for consecutive 30 minutes, break it up into 10 to 15-minute sessions a few times a day.
Requires moderate amount of effort and noticeably accelerate the heart rate.
Examples
Brisk walking
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/79-257x300.jpg)
Bicycling (Speed – 10-12mph)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/image4-300x218.png)
Cleaning heavy (washing windows, vacuuming, mopping)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/49-1024x323.jpg)
Social dancing
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/126-1024x538.jpg)
Active involvement in sports with children (Badminton)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/image5-225x300.jpg)
Carrying/lifting moderate load (<20Kg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/82a-164x300.jpg)
Requires a large amount of effort and causes rapid breathing and substantial increase in the heart rate.
Examples
Running
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/86-185x300.jpg)
Bicycling (Speed – 14-16mph)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/image4-300x218.png)
Aerobics
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/80-1-258x300.jpg)
Hiking Uphill
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/81-300x244.jpg)
Competitive sports (football, volleyball, basketball)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/image7-277x300.png)
Carrying moving heavy load (>20Kg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/82b-164x300.jpg)
Brisk walking around your neighborhood or at home anytime of the day
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image8-201x300.png)
Walk your children to school, Madrassa, Church, Gurdawara and Temple
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/school-300x300.jpg)
Walk in the shopping mall to do window shopping
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/Shoping-mall-300x225.jpg)
Always take stairs, instead of elevators
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image18-247x300.png)
Accompany your children to park
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image9-300x228.png)
Walk to supermarket to buy daily groceries/vegetable/fruits
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image10-3-229x300.png)
Walk while talking on the phone while at home or workplace
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/50-300x212.jpg)
Get off the bus/mini-van/MTR one stop in advance and walk towards your house
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/busstop-268x300.jpg)
Make sure to warm up for a few minutes before stretching
Stretching improves muscle strength and joints mobility
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/48-300x197.jpg)
You can stretch before starting work in the office and outdoor work or even at home.
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/83-768x432.jpg)
You can easily stretch at home while doing household tasks such as cooking and cleaning
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/49b-292x300.jpg)
There are many types of dance, choose your own style
- If you do not know how to dance, learn to dance from YouTube videos
- Join dance classes
- Dancing and listening to music while doing household tasks, such as cooking, cleaning windows or floor.
- Arrange cycling days with your family and friends
- Cycling facilities are available around some beautiful locations in Hong Kong
- If you own a bicycle, ride it to work or school
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image11.jpg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image12.jpg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image13.jpg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image14.jpg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image15.jpg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image16.jpg)
- Organize hiking with your family and friends
- Children always like to go out. Why not taking them for a hike.
- There are many hiking trails at beautiful locations in Hong Kong (http://hiking.gov.hk/eng/index.htm)
Play sports with your family and friends, for example, badminton, table tennis, football, cricket
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/image5-225x300.jpg)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/image7-277x300.png)
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image6-161x300.png)
Join outdoor activities organized by community centers, for example, visit country parks, go hiking and do sports activities.
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/11/image16.jpg)
Go for bowling with your family and friends
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/84-300x200.jpg)
Floor mopping or carpet cleaning
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/49c-213x300.jpg)
Jumping ropes
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/85-230x300.jpg)
Jogging and marching in place
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/86-185x300.jpg)
Stretching
![](https://minorityhealth.nur.cuhk.edu.hk/wp-content/uploads/2017/12/48-300x197.jpg)