Exercise and Nutrition

Learn about how to enjoy a healthier lifestyle by taking regular exercise and eating a balanced diet.

Lifestyle of Hong Kong People

Most Hong Kong people are having a sedentary lifestyle. The Behavioural Risk Factor Survey conducted in April 2008 revealed that over half of the surveyed adults had not done physical activity of moderate intensity for more than 10 minutes during the week prior to the survey. In terms of healthy eating, the survey also found 78% of the surveyed adults eat less than the World Health Organisation’s recommended amount of at least 5 servings of fruit and vegetables a day.

Benefits of Regular Exercise and Healthy Diet

Besides obesity, lack of exercise and unhealthy diet may contribute to increased risk of heart diseases, diabetes, hypertension, as well as some types of cancers.

By doing regular exercise, you can improve your cardio-pulmonary function, reduce the risk of chronic diseases, maintain optimum body weight, relieve stress, etc. Maintaining a balanced diet gives you a lot of health benefits too. For example, eating more fresh fruits and vegetables can protect you against some forms of cancer.

More on benefits of physical activityFact sheet on physical activityMore on benefits of healthy diet

How regular should I exercise?

Studies reveal that 30 minutes of moderate exercise everyday is beneficial to health. You do not need to do it in one single session, but to divide it into three 10-minute sessions if necessary. So why not grab every opportunity to work out your body?

Tips for regular exercise for different age groups

How should I improve my diet?

The best way is to observe the Food Pyramid so that you have the right amount of nutrients and calories to stay healthy and maintain optimal body weight.

  • Your diet should be comprised of mostly grains and cereals.
  • Eat more fruit and vegetables.
  • Eat only moderate amount of meat, fish, eggs, beans and dairy products.
  • Eat less fats, oils, salts and sweets.
  • Make sure you drink six to eight glasses of water or fluid to keep you hydrated.
More on the Food PyramidGeneral information on exercise and nutrition

Other Points to Note before Exercising

  • Don’t exercise on an empty stomach or when you’re too full.
  • To give yourself stamina for exercise, you can eat something light, e.g. toast with jam, skimmed milk or fortified oatmeal.
  • Drink enough water throughout exercise to replace fluid loss through sweating.
  • Don’t drink too much before swimming as this may cause vomiting or choking.
  • Be cautious about choices of exercise if you are a diabetic. It would be most desirable if you discuss your plan with your doctor for tailoring your prescription regimen.
More on preparing for exercise
Last review date: November 2010