Leisure and Cultural Services Department - Community Sports Club BulletinLeisure and Cultural Services Department
Sports Kaleidoscope
The Epidemic and Sports
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The COVID-19 epidemic has upended the way we live our daily lives. Over the past year, we have spent most of the time at home, while the Government has implemented various measures in response to the epidemic development, such as the requirement to wear a mask in outdoor areas, temporary closure of communal facilities, and cancellation of inter-school and professional sports competitions. |
To fight the epidemic, it is of paramount importance for us to maintain good health. Given the constraints faced by members of the public, including insufficient spaces for exercises, restrictions on doing outdoor exercises and lack of fitness equipment, the Department has held the annual “Sport for All Day” online to encourage the public to exercise more at home during the epidemic by sharing a range of sports demonstration videos. Such videos included, inter alia, aerobic exercises for all, interactive fitness games for parents and children, exercises to improve joint flexibility for the elderly, dance for youths, as well as fitness training for people of all ages and physical abilities.
Benefits of Exercise
Doing appropriate exercise is essential to maintaining good health and reducing the risk of COVID-19 infections, which has no bearing to the level of prevalence of the epidemic. Different exercises bring us varying benefits. For example, aerobic exercise would enhance cardiopulmonary function; and weight training would increase muscle strength and flexibility. What is more, doing exercise would boost metabolism, burn calories, reduce fat accumulation and enhance body immunity.
In addition to improving physical function, doing exercise would promote mental health, in particular so during the epidemic when one may easily find themselves worried about their health and pressure from multiple sources, making him/her prone to overlooking mental health. If such a problem is not addressed seriously, it would, at best, undermine emotional stability, and, at worst, lead to emotional disorders including depression or anxiety.
Doing adequate exercise can trigger the release of endorphin in the brain, making us feel relaxed and happy; effectively relieving mental stress; as well as significantly reducing the risks of anxiety and depression. Sports training can also help us build resilience, so that we are mentally well prepared over a long period, allowing us to address difficulties at great ease.
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How Home Exercising Becomes a New Norm in the Fight against the Epidemic
For those wishing to keep doing exercise under the current constraints, the best way is to exercise at home. Despite environmental constraints, there are many options for home exercising, which can be broadly categorised as aerobic exercise and muscle training. For the former, we may do jumping jacks, rope skipping, on-the-spot running and burpees at home; and alternatively, perform various aerobic exercises with reference to the online demonstration videos under the “Sport for All Day 2020” prepared by the Department in the hope of encouraging members the public to exercise for at least 30 minutes a day to maintain good physical health. As for muscle training, in case of insufficient spaces or lack of fitness equipment at home, one may do as an alternative body weight exercises such as push-ups, sit-ups and planks.
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Aerobic Exercise |
Muscle Training |
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One may make reference to the online demonstration videos under the “Sport for All Day 2020” prepared by the Department when doing aerobic exercises:
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In case of insufficient spaces or lack of fitness equipment at home, one may do body weight exercises as an alternative:
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Members of the public are encouraged to exercise for at least 30 minutes a day. |
Please bear in mind the need to do stretching before and after exercise. |
Benefits of Stretching Exercise
- Increase the range of joint movement
- Lower the risk of injury during exercise
- Prevent muscle soreness after exercise
- Reduce fatigue
- Boost pleasure and facilitate deep breathing
- Relieve stress
Leisure and Cultural Services Department
Dedicated Webpage on “Sport for All Day 2020”:
https://www.lcsd.gov.hk/en/sfad/2020/index.html
Tips on Doing Outdoor Exercise during the Epidemic
Despite the epidemic, sports lovers insist on exercising outdoors. While running and hiking have become popular recently, some hidden dangers are looming. Some may opt to wear a mask when doing aerobic exercises, during which sweat, saliva and nasal discharge will be produced, thereby undermining the filtration efficiency of a mask. Experts also pointed out that wearing of a mask might affect gas exchange, which would result in dizziness, heat stroke and accelerating heartbeat due to insufficient body oxygen level, thereby increasing the risk of injury. In view of the above, it is advisable for sports lovers to assess their personal health condition before wearing a mask to do outdoor exercise, while adjusting the intensity and amount of exercise. If feeling unwell during exercise, they should stop immediately and seek help.
A healthy lifestyle does not come overnight but requires daily efforts to establish. Building exercise into your daily routine as a habit is the key to achieving this goal. Perseverance becomes ever more essential under the epidemic. So, start exercise today for a stronger body and greater mental resilience. Let’s turn health into a “new norm” in your life!
If you are going to wear a mask to do outdoor exercise, you should first assess:
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If feeling unwell during exercise, you should stop immediately and seek help. |
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Those with chronic diseases should seek medical advice before doing exercise, and determine the most appropriate form and the intensity of exercise in line with professional guidance. |
