We have a busy daily schedule, work long hours every day and have to cope with stress. When there is a holiday, we prefer the life of a couch potato, going to the mall, going to the teahouse, watching a movie or going shopping at the supermarket, etc., but this is certainly not a healthy lifestyle. According to information issued by the Department of Health, the percentage of overweight in Hong Kong reaches 40%, and there is a growing trend.
A permanently sedentary lifestyle, overeating habits and heavy work pressure will increase the chances of suffering from hypokinesis, leading to decline in physical functions, prone to stroke, atherosclerosis, obesity, hypertension, high cholesterol, osteoporosis, arthritis, back pain, diabetes and other diseases. In Hong Kong, there are about 700,000 people suffering from diabetes (i.e. one in every ten). The number is on an upward trend due to poor diet, obesity and lack of exercise.
Exercise is good for physical health, there is no doubt about that. A great deal of studies confirmed that exercise brought us benefits, such as:
(1) Regular exercise will not only reduce the risk of chronic diseases and improve heart and lung functions, it will also strengthen muscles and bones.
(2) Exercise will increase blood flow in the brain, which brings more nutrients to the brain, releases large amounts of endorphins (hormones that can give rise to pleasant feelings), put us in a cheerful mood, helps to de-stress and suppress depressive mood.
(3) Exercise helps to maintain fitness in body shape, enhancing self-confidence.
According to the American College of Sports Medicine, adults should conduct at least 150 minutes of moderate-intensity aerobic exercise every week (3 to 5 days per week, 30 to 50 minutes per day) or at least 75 minutes of vigorous exercise. At the same time, we should engage in the practice of large muscle groups 2 to 3 days a week for muscle strength training and flexibility practice.
If you do not exercise at all, you can try to add some physical activity in daily routine on a gradual basis, such as: take a 20 to 30-minute walk every day (can be cumulative), go for a walk after lunch and dinner, walk up the stairs instead of using the elevator, and get involved in more housework and so on. During holidays, you can consider outdoor activities with family and friends, such as: hiking, playing ball games, swimming and cycling, etc. In fact, when you do exercise together with family or friends, you can encourage each other and enhance mutual affection and friendship, you can de-stress yourselves together after work and enjoy the fun of exercising.
Make up your mind! Starting from today set goals for yourself, make some time for exercise every day, let exercise become part of your life. A healthy and beautiful life is waiting for you!
Finally, I wish you all: eat well, sleep early, exercise more, be healthy!
Mr. Sammy Liu
Physical Education Unit
Faculty of Education
