Staying physically active is good for your body and mind. Learn about how to exercise to yield the most benefits, and where you can go for sporting activities.

Regular exercise is good for your health in the following ways:

• improves heart and lung function and promotes blood circulation;
  strengthens muscles;
• builds and maintains bones;
• increases flexibility of joints;
• slows down aging process;
• reduces excess body fat and maintains a healthy body weight;
• helps to relieve stress, enhance self-confidence and social life.

The "Healthy Exercise for All Campaign" aims to raise the public's interest in exercising and to encourage citizens to exercise daily. The campaign is jointly organised by the Leisure and Cultural Services Department (LCSD) and the Department of Health (DH).

• More on "Healthy Exercise for All Campaign"
  http://www.lcsd.gov.hk/healthy/en/index.php

People with disability can benefit from exercise too. Check out the exercises recommended for the disabled on the following link.

• Fitness programmes for Persons with Disability
  http://www.lcsd.gov.hk/healthy/en/persons.php

You can choose a sport you are interested in or look at the health benefits of different types of exercises.

To strengthen the heart and lungs
You can try cardiovascular exercises such as swimming, hiking, walking, cycling, jogging, aerobic dance, badminton, tennis, Tai Chi, etc.

To strengthen muscles and bones
Weight training exercises with the help of fitness equipment or dumbbells can strengthen your muscles and joints, as well as toning your body shape.

To improve flexibility
Stretching exercises such as yoga and pilates help to relax your muscles and improve the mobility of joints.

To maintain a healthy body weight
Exercise with moderate intensity, which burns 150 calories per day (i.e. around 1,000 calories per week) can help to reduce excess body fat. Cardiovascular exercises are particularly effective.

To know more about how to do each type of exercises properly and its calorie consumption, you can check out the link below.

• Guidelines to different types of exercises
  http://www.lcsd.gov.hk/healthy/break/en/index.php

You may enjoy your solitude by doing exercise alone, or get together with your family and friends by participating in sports games. While playing sports outdoors refresh your mind by natural scenery, indoor sports allow you to play anytime you want, forgetting about the weather!

To know more about various sports and their rules, check out the link below. You can also refer to the relevant sports associations for more information.

• Sports rules
  http://www.hkpl.gov.hk/english/collections/collections_sc/collections_sc_sports/www3_rules_otdr.html#equestrianism
• Sports associations in Hong Kong
  http://www.lcsd.gov.hk/en/ls_act_subvent.php

Recreation and Sports Programmes
To get started, you can join one of the recreation and sports programmes organised by the LCSD. Most of them are offered at a nominal fee and some are free for the elderly.
Check out the community recreation and sports programmes at the following link.

• Community recreation and sports programmes
  http://www2.lcsd.gov.hk/cf/search/leisure/list.cfm?lang=en

Sports Facilities and Events
There are also a wide range of sports facilities open for the public, including soccer pitches, tennis courts, and badminton courts. You can book the facilities online with the Leisure Link Internet Booking Service.

• Access Leisure Link Internet Booking Service
  http://www.gov.hk/en/residents/culture/recreation/leisurelink/leisurelink.htm

Enthusiastic sports fans can also join in the major sports events hosted in Hong Kong.

• More on sports events in Hong Kong
  http://www.gov.hk/en/residents/culture/recreation/sportevents/index.htm

To get the most out of exercise, you have to take proper measures to ensure your safety and avoid getting hurt.

Before exercising, you should:

• choose the clothing that is comfortable and suitable for the weather, e.g. clothes made of cotton;
• wear shoes that are suitable for the exercise and fit properly, especially at the toe and heel;
• not exercise on an empty stomach or when you are too full;
• remember to do warm up exercises for around 10 to 15 minutes;
• make sure your exercise is suited to your physical strength.

• More on preparing for exercise
  http://www.cheu.gov.hk/eng/info/exercise_01.htm

Sports injuries such as wounds on the skin, muscle cramps, tearing of joints or sprained ankles can happen. Learn about what to do when you are injured.

• Common sports injuries and management
  http://www.cheu.gov.hk/eng/info/exercise_03.htm