Leisure and Cultural Services Department - Fitness WalkingLeisure and Cultural Services Department
Be Smart and Healthy, Let's Take a Brisk Walk Daily
Booklet on Promotion of Fitness Walking
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Foreword
What is fitness Walking? How can it benefit your health?
"How long", "how far" and "how vigorous" should I walk in order to reap the above health benefits?
Walk 8 000 to 12 000 Steps Per Day Subject to Ages
Get Started for Fitness Walking
Warm-up Exercises
Walking Posture
Cool-down Exercises and Adjustment
Fitness Walking Safety Tips
Fitness Walking Tracks
Fitness Walking Tracks in 18 Districts
Video on Promotion of Fitness Walking (Please click here to view)
(Cantonese Version with English Subtitle)
Foreword
According to the Report on the “Territory-wide Physical Fitness Survey for the Community” completed by the Community Sports Committee in 2023, over half of Hong Kong citizens are not doing enough physical activity to meet the World Health Organization’s (WHO) recommended levels Note. A lack of physical activity or a sedentary lifestyle is a risk factor contributing to overweight, obesity, high blood pressure, and adverse blood sugar and lipid levels.
| Note | The WHO recommends that children and adolescents should engage in at least an average of 60 minutes per day of physical activity of moderate-to-vigorous intensity across the week, while adults should engage in at least 150 minutes of physical activity of moderate-to-vigorous intensity throughout the week. |
What is fitness Walking? How can it benefit your health?
Fitness walking is a physical activity suitable for people of all ages. It can be practised anywhere and anytime according to one’s ability. Regular fitness walking will not only improve health indices and physical fitness, but also nurture self-discipline and strengthen will power. Moreover, fitness walking is a low impact aerobic exercise, which inflicts less impact force on the lower limbs than jogging.
Walking exercises can be classified into four categories, namely health walking, fitness walking, speed walking and race walking. From the perspective of sports science, since there are vast differences in individual health and physical fitness, it is rather difficult to classify walking exercises by speed only. For the purposes of public education and taking into account individual differences, this booklet advises you to engage in fitness walking by making reference to both the indices of walking speed and exercising heart rate:
Walking Speed
Walk at a speed of 50 to 100 metres per minute.
Exercising Heart Rate
Keep the exercising heart rate between the lower limit and middle zone of the target training heart rate zone while walking.
Calculation of Target Training Heart Rate Zone:
| Lower Limit | Middle | Upper Limit |
|---|---|---|
| maximum heart rate* x 60% (can be lowered to 55% for those who are not physically fit and raised to 65% for those who are physically fit) |
maximum heart rate x 75% |
maximum heart rate x 90% (should be adjusted according to one’s actual physical conditions and training targets. The key is “know your ability”) |
| or | ||
| (maximum heart rate - resting heart rate) x 50% + resting heart rate (can be lowered to 45% for those who are not physically fit and raised to 55% for those who are physically fit) |
(maximum heart rate − resting heart rate) x 70% + resting heart rate | (maximum heart rate - resting heart rate) x 85% + resting heart rate (should be adjusted according to one’s actual physical conditions and training targets. The key is “know your ability”) |
*maximum heart rate = 220 − age
Exercising heart rate can be monitored by pulse checking and a heart rate monitor.
Pulse Checking
- Place your index and middle fingers on the arteries of your wrist.
- Feel the pulse.
- Do not press too hard.
- Do not use your thumb as it has a light pulse which can easily mislead.
- Start counting from “zero”.
- Record the number of pulses in 15 seconds.
- Multiply the number by four to obtain the pulse rate per minute.
How does a heart rate monitor work?
With the aid of electrocardiographic (ECG) technology, ECG signals are transmitted from the chest strap transmitter to the wrist receiver.
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Regular fitness walking can effectively improve health indices, bringing the following health benefits:
- enhancing the physique and immunity;
- improving heart and lung functions;
- slowing down bone aging and promoting bone growth;
- improving blood circulation of joints by increasing the supply of oxygen and nutrients and thus strengthening the joints;
- strengthening the muscles and tendons around joints and thus alleviating arthritis; and
- improving the physical fitness of elderly persons and thus reducing the chances of tripping.
"How long", "how far" and "how vigorous" should I walk in order to reap the above health benefits?
With Reference to the World Health Organization guidelines
Under the World Health Organization guidelines, adults over the age of 18 should accumulatively engage in 150 to 300 minutes of moderate intensity exercise or in 75 to 150 minutes of vigorous intensity exercise per week, most of which should be aerobic exercise. Doing so can generate enormous benefits to health. Fitness Walking is moderate intensity aerobic exercise, and members of the public may repeatedly engage in such exercise in multiple sessions, in a bid to improve their health and physical fitness.
Calories Consumption in Walking
A weekly energy consumption of at least 2 000 calories through physical activities is suggested to enhance health and reduce the risk of cardiovascular disease. This can be achieved by burning off 1 000 calories through exercise and losing another 1 000 calories through leading an active lifestyle. In other words, you can meet this target by doing exercise that sheds 150 calories every day.
So, if you choose to burn your calories by walking, how far should you walk in order to reach the above target? The answer lies in your weight, which you have to take into account when calculating the amount of energy expended in walking a certain distance. According to the distance walked, you can work out your calories consumption by using the following formula:
Calories consumption (calories) =
47 x distance walked (km) x weight (kg) / 60
You can also refer to the figure below for the calories burned per kilometre of walking in relation to body weight.
Relationship between Body Weight and Calories Consumption through Fitness Walking
Effects of Walking
You should feel your heart rate speeds up and your rate and depth of breathing increase while walking. You should also experience mild sweating but still be able to continue walking without feeling hard. You can assess the rating of perceived exertion to monitor your exercise intensity. The normal training zone lies between 4 and 7 on the scale.
Start by taking short walks and build up the distance gradually. Your breathing and heart rates should increase slowly. When walking at the right pace, you breathe faster but are still able to talk. Keep your breathing natural and adjust it as your walking intensity changes. If you want to increase the intensity of walking, simply walk with bigger and more rapid steps while maintaining your posture and breathing, and symmetry of movement. Those with chronic illness should seek medical advice before engaging in walking exercise.
Walk 8 000 to 12 000 Steps Per Day Subject to Ages
You may use a traditional pedometer, smart watch, smart bracelet or mobile phone app to actively monitor the number of steps in daily life. Such tools mostly have the function of estimating calorie consumption. What one needs to do is simply enter data such as height and weight, and the total calorie consumption of fitness walking will be automatically calculated and clearly shown. In terms of the daily number of walking steps, children and youth are generally more active than adults. As a matter of fact, such a number will vary with different lifestyles. Sport scientists opined that children and youth must accumulatively walk at least 12 000 steps every day, while adults must accumulatively walk 8 000 to 10 000 steps every day, with a view to promoting health and strengthening bodies.
Get Started for Fitness Walking
1. Right Concepts
● Know your physical conditions (especially those who are chronically ill).
● Walk progressively and set objectives for various stages (from light to heavy, from slow to quick, from short to long duration).
● Warm-up exercise is a must.
● Choose walking venues with care.
● Wear suitable gear.
● Walk at appropriate frequency.
● Walking tips:
■ Wait at least an hour after a full meal.
■ Do not walk on an empty stomach. Do not drink alcohol or smoke.
■ Do not eat immediately afterwards.
■ Walk in a safe venue. Do not walk on very uneven or wet surface.
■ Walk with a partner for mutual care.
■ Do not skip warm-up or cool-down exercises.
2. Basic Gear
Choose a Right Pair of Sports Shoes
Wearing the proper sports shoes can protect the feet. Proper sports shoes can serve as a cushion by absorbing shock, help prevent sports injuries, and protect the feet. The feet are subject to forces that are 1.5 to 2 times of the body weight while walking. The forces increase to 2 to 3 and 3 to 4 times of the body weight for brisk walking and running respectively. A pair of proper sports shoes can reduce such forces and thus protect the feet.
Composition of Sports Shoes
● Sole
One-third on the front should be best stretchy to allow comfortable movement of the forefoot and minimise possible injuries to the tendons and toes. Make sure the whole sole is covered for enhanced stability during exercise.
The sole has three layers:
■ Insole for absorption of sweat, flexibility and breathability
■ Midsole for shock absorption
■ Outsole for durability and traction
● Upper
Made of synthetic nylon; lightweight
● Heel
For stability and protection of the heels, especially the Achilles tendon. Must have appropriate shock absorption function.
● Toe Box
Stretchy
Wear Suitable Socks
Functions of socks:
● Protect the feet
During walking, the feet are constantly subject to impact forces. Wearing socks helps reduce the friction between the feet and the shoes.
● Protect the shoes
During walking, the feet sweat, and sweat trapped inside the shoes will cause hygiene problems.
Sportswear Requirements
● Fits you well
● Allows free movement of the body
● Breathable
● Sweat-absorbent
● Stretchy
Other Gear
● Water bottle
● Watch
● Towel
● Small waist bag
● Sun hat
Warm-up Exercises
Generally speaking, ten minutes of warm-up is advisable for one hour of exercise. It is recommended to start with stepping on the spot and some joint exercises for two to three minutes, to be followed by stretching exercises for the lower limbs.
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| Calf Stretch Stand with one of your feet in front of the other. Bend the front knee and hold the back knee straight. Keep your heels flat on the ground. Put both hands on your front thigh. Hold the stretch for ten seconds. |
Quad Stretch Raise and bend one of your legs. Grab the bent foot to stretch the quadricept. Hold the stretch for ten seconds. |
Standing Hamstring Stretch Front leg stands straight with heel resting on the ground. Press the thigh of your front leg with one of your hands. Hold the stretch for ten seconds. |
Ankle Rotation Rotate your ankles. |
Walking Posture
- At moderate pace: Walk at a pace between casual walking and marathon running.
- Foot movement: Walking and running are different. When running, both feet leap into the air and then land on the toes. When walking, the two feet never leave the ground at the same time. In other words, there is at least one foot on the ground at any time. The technique of walking lies on landing on the heel first. The sequence is heel, sole and then toes. When left and right feet are moved alternately to walk, you shift your weight correspondingly. For example, start by putting your weight on the right foot, step out the left foot and land on the heel, during which you shift half of your weight to the left foot. The weight is completely shifted to the left foot when your left sole lands flat on the ground. When you step out your right foot, you start to shift your weight again.
When left heel lands on
the ground, your weight
begins to shift from the
right to left foot.When your left sole lands
on the ground, your
weight shifts to the left
foot gradually. The right
foot is then raised.When you pull off your left toes from the ground,
your weight shifts back to
the right foot. - Track of movement: Either foot should move forward on its own track to maintain a balance. Do not walk straightly like models do on the catwalk.
- Arm movement
When walking, keep both arms
slightly bent and swing naturally
as you walk. The normal rhythm
is left foot up, right arm up
and vice versa. As the pace of
walking increases, you swing
your arms more, but no more
than 90 degrees.
- Step length
Step length varies with the pace of
walking. The faster you walk, the bigger
your steps are. The distance between
landing one heel on the ground and then
the other is known as the step length. The
average step length in fitness walking
ranges from 0.5m to 0.75m, depending on
individual body size.
Cool-down Exercises and Adjustment
After exercising, water loss must be replenished. If the weather is slightly cool, wear a jacket to avoid getting a cold. Cool-down stretching exercises, though very important, are always neglected. In fact, it is not advisable to bring our body to an abrupt halt after exercising. Do some stretching exercises to relax your muscles and calm down your body.
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| Drink water after exercising. | Do stretching exercises to relax the muscles |
Fitness Walking Safety Tips
- As individual health and fitness conditions vary, the intensity, duration and frequency of the exercise you choose should match your capability.
- Walk consistently and persistently according to prescribed guidelines to make continuous progress towards achieving fitness goals. Those who do not exercise regularly should start fitness walking slow and easy, gradually building up the intensity, duration and frequency.
- If you are unable to walk according to the guidelines mentioned here, do not overexert yourself. Seek professional advice first. If you feel unwell or have any negative reactions during or after walking, stop your training immediately and consult a doctor for help.
- Wear suitable leisure sportswear and footwear.
- Make sure you drink adequate water before, during and after fitness walking.
- Walk in environments with suitable temperature and humidity. Avoid those with extreme temperatures.
- Make sure you walk in venues that are safe and up to standard.
Fitness Walking Tracks in 18 Districts (2022 Updated Version)
To encourage the public to engage more in “fitness walking”, the LCSD has designated 38 walking tracks in the 18 districts in the territory. Information on physical fitness and energy consumption is provided on every track for reference. It is hoped that the public will incorporate fitness walking into their daily life. They, particularly the inactive working population and middle-aged, are encouraged to engage in fitness walking for at least 30 minutes a day, making the first stride to a healthy life.
Location Map of Fitness Walking Tracks in 18 Districts
| Legend | |||
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Route of the Fitness Walking Track (Total Track Length/Meter) |  |
Park Office |
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Calories consumed after walking through the whole route (*Based on a medium-sized body, weighted 50-60 kg) |  |
MTR Station |
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Starting point of the fitness walking track |  |
Bus Stop |
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Finishing point of the fitness walking track |  |
Toilet |
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Footbridge |
Southern District Ap Lei Chau Wind Tower Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | Lei Tung Station Exit A1 |
| Bus: | 90, 90B, 91, 91A, 93, 93C, 95, 95C, 99, 171, 592, 595, 671 91 Ap Lei Chau Estate <-> Central (Ferry Piers) 91A Ap Lei Chau Estate <-> Wah Fu (South) 95 Ap Lei Chau Estate / Lee Nam Road Industrial Area <-> Aberdeen / Shek Pai Wan 99 Shau Kei Wan <-> South Horizons |
| Minibus: | 27, 27A, 29, 29A, 36X, 37, 63 27 Ap Lei Chau (Wai Fung Street) <-> Aberdeen (Sai On Street) 29 Ap Lei Chau Estate <-> Shum Wan Road Public Transport Terminus (Circular) 29A Ap Lei Chau Estate <-> Ocean Park (Water World) 37 Ap Lei Chau (Ping Lan Street) <-> Lei Tung Estate (Circular) 63 South Horizons <-> Queen Mary Hospital |
Central and Western District Sun Yat Sen Memorial Park to Central Pier No.7
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | 15-minute walk from Sheung Wan Station Exit D, 21-minute walk from Sai Ying Pun Station Exit A2 |
| Tram: | Shau Kei Wan <--> Kennedy Town (Eastern Street Stop), 5 minutes walk from Eastern Street Pedestrian Flyover |
| Bus: | 1, 4X, 5B, 10, 18, 90B, 930, 968 1 Felix Villas <-> Happy Valley (Upper) 10 Kennedy Town <-> North Point Ferry Pier 18 North Point (Healthy Street Central) <-> Kennedy Town (Belcher Bay) 930 Exhibition Centre Station <-> Tsuen Wan West Station / Tsuen Wan (Discovery Park) |
Central and Western District Central and Western District Promenade - Western Wholesale Food Market Section
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | 15-minute walk from Hong Kong University Station Exit B2 |
| Tram: | North Point to Shek Tong Tsui (Shek Tong Tsui Station) Causeway Bay to Shek Tong Tsui (Shek Tong Tsui Station) Kennedy Town to Happy Valley (Whitty Street Station) Kennedy Town to Shau Kei Wan (Whitty Street Station) |
| Bus: | 1, 5B, 10, 18, 43M, 101, 104, 113, 904, 905, 971 1 Felix Villas <-> Happy Valley (Upper) 10 Kennedy Town <-> North Point Ferry 905 Exhibition Centre Station <-> Lai Chi Kok |
| Minibus: | 12, 13, 54, 55 12 Kwun Lung Lau <-> Sai Ying Pun 13 Sai Wan Estate <-> Sai Ying Pun 54 Central (Ferry Piers) <-> Queen Mary Hospital |
Central and Western District Hong Kong Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | Admiralty Station Exit B or C1 Central Station Exit J2 or K |
| Tram: | Kennedy Town to Happy Valley (Bank Street Station) Kennedy Town to Shau Kei Wan (Bank Street Station) |
| Bus: | 1, 5B, 6, 6A,6X, 10, 12, 12A, 12M, 13, 15C, 23, 26, 37A, 40, 40M, 66, 75, 90, 97, 101, 103, 104, 109, 111, 113, 115, 601, 619, 681, 690, 905, 930 1 Felix Villas <-> Happy Valley (Upper) 6, 6X Central (Exchange Square) <-> Stanley Market 12 Central Ferry Piers <-> Robinson Road (Circular) 10 Kenndy Town <-> North Point Ferry Pier 12A Admiralty (Tamar Street) <-> MacDonnell Road (Circular) 15 Central Pier 5 <-> The Peak 23 North Point Ferry Pier <-> Pokfield Road 26 Lai Tak Tsuen <-> Hollywood Road 40, 40M Exhibition Centre Station <-> Wah Fu (North) 905 Exhibition Centre Station <-> Lai Chi Kok 930 Exhibition Centre Station <-> Tsuen Wan West Station / Tsuen Wan Discovery Park |
| Minibus: | No. 1 : Central (Hong Kong Station) to The Peak No. 9 : Central (Exchange Square) to Bowen Road (Circular) No. 10 : Causeway Bay (Jaffe Road) to Cyberport No. 22 : Central (Exchange Square) to Pokfulam Gardens No. 22S : Central Ferry Piers to Pokfulam Gardens No. 56A : Tin Hau Station to Robinson Road No. 56B : Tin Hau Station to Robinson Road |
Wan Chai District Wan Chai Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | Wan Chai Station Exit A3 |
| Bus: | 1, 101, 111, 37B, 75, 90, 97 1 Felix Villas <-> Happy Valley (Upper) |
Wan Chai District Bowen Road
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| Minibus: | 28 Baguio Villa (upper) To Causeway Bay (Sun Wui Road) |
Eastern District Chai Wan Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | Chai Wan Station Exit D |
| Bus: | 8, 8H, 81, 82, 85, 106, 118, 606, 682, 694, 780, 789 8P Exhibition Centre Station <-> Siu Sai Wan (Island Resort) 81 Lai Tak Tsuen <-> Hing Wah Estate 85 Siu Sai Wan (Island Resort) <-> Braemar Hill / North Point Ferry |
Eastern District Quarry Bay Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | Taikoo Station Exit E1 walk about 10 minutes, Sai Wan Ho Exit A walk to the west about 10 minutes |
| Bus: | 2, 2A, 18X, 77, 82, 85, 99, 102, 606, 613, 682, 722 2 Sai Wan Ho (Grand Promenade) <-> Central (Macau Ferry) 2A Exhibition Centre Station <-> Yiu Tung Estate 85 Siu Sai Wan (Island Resort) <-> Braemar Hill / North Point 99 Shau Kei Wan <-> South Horizons |
Sham Shui Po District Lai Chi Kok Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | Mei Foo Station Exit A or D |
| Bus: | 2A, 2X, 6, 6C, 6D, 30X, 33A, 36A, 37, 40, 41, 42, 44, 45, 46, 46X, 52X, 58X, 59X, 60X, 63X, 66X, 67X, 68X, 69X, 86, 98C, 102, 234X, 238X, 265B, 904, 905, E21, E21A, N21, N122, N237, N241, N260, N269 2A Lok Wah Bus Terminus <-> Mei Foo Bus Terminus 2X Choi Fook <-> Mei Foo Bus Terminus 6 Star Ferry <-> Lai Chi Kok Bus Terminus 40 Tsuen Wan (Belvedere Garden) <-> Laguna City Bus Terminus 42 Cheung Hong Bus Terminus <-> Shun Lee Bus Terminus 30X Allway Gardens Bus Terminus <-> Whampoa Garden Bus Terminus 37 Olympic Station <-> Kwai Shing (Central) 905 Exhibition Centre Station <-> Lai Chi Kok |
| Minibus: | 90A, 90P, 92M |
Yau Tsim Mong District Kowloon Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Tsim Sha Tsui Station Exit A1 Jordan Station Exit C1 Austin Station Exit F |
| Bus: | 1, 1A, 2, 6, 7, 9, 13X, 26, 35A, 41A, 81C, 87D, 98D, 208, 213X, 219X, 224X, 234X, 260X, 268B, 269B, 270A, 271, 281A, 296D 1 Chuk Yuen Estate Bus Terminus <-> Star Ferry 2 Star Ferry <-> Cheung Sha Wan (So Uk Estate) Bus Terminus 6 Star Ferry <-> Lai Chi Kok Bus Terminus 7 Star Ferry <-> Lok Fu Bus Terminus 9 Choi Fook <-> Tsim Sha Tsui East (Mody Road) 26 Shun Tin Bus Terminus <-> Tsim Sha Tsui East Bus Terminus 41A Cheung On Bus Terminus <-> Tsim Sha Tsui East Bus Terminus |
| Mini Bus: | 3, 77M, 606S |
Yau Tsim Mong District Tsim Sha Tsui Promenade
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Tsim Sha Tsui Station Exit P1 |
| Bus: | 5A, 8P, 13X, 35A, 208, 260X, 269B 8P Laguna Verde <-> Tsim Sha Tsui (Circular) |
Wong Tai Sin District Po Kong Village Road Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| Bus: | 3B, 3D, 3M, 116, 203E 3B Tsz Wan Shan (Central) <-> Hung Hom (Hung Luen Road) Public Transport Interchange 3D Tsz Wan Shan (Central) <-> Kwun Tong (Yue Man Square) 3M Tsz Wan Shan (North) <-> Choi Wan 116 Tsz Wan Shan (Central) <-> Quarry Bay 203E Choi Hung <-> Kowloon MTR Station |
| Minibus: | 19M, 33A, 33M 19M Tsz Wan Shan <-> Diamond Hill MTR Station |
Wong Tai Sin District Ngau Chi Wan Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| Bus: | 3M, 10, 21, 91, 91M, 606 10 Choi Wan Bus Terminus <-> Tai Kok Tsui (Circular) 91 Clear Water Bay Bus Terminus <-> Diamond Hill Station Bus Terminus |
| Minibus: | 16A, 16B, 16S 16A Fung Shing Street <-> Ping Shek Estate (Circular) |
Kwun Tong District Laguna Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Lam Tin Station Exit D1 |
| Bus: | 40, 219X 40 Tsuen Wan (Belvedere Garden) <-> Laguna City Bus Terminus |
| Minibus: | 23B, 23C, 69 69 Laguna City <-> Kowloon Bay (Zero Carbon Building) |
Kwun Tong District Jordan Valley park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| Bus: | 23, 23M, 26, 26M, 27, 29M, 42, 91, 91M, 92, 95 23 Kwun Tong Ferry <-> Shun Lee (Circular) 26 Shun Tin Bus Terminus <-> Tsim Sha Tsui East Bus Terminus 27 Shun Tin Bus Terminus <-> Mong Kok (Circular) 91 Clear Water Bay Bus Terminus <-> Diamond Hill Station Bus Terminus 95 Tsui Lam Bus Terminus <-> Jordan (West Kowloon Station) Bus Terminus |
| Minibus: | 12, 47, 48, 49, 54, 54S, 60, 104 12 Pak Tin <-> Mong Kok East Station 54 Shun Tin <-> Lok Fu 54S Shun Lee Disciplined Services Quarters <-> Wong Tai Sin (Shatin Pass Road) (Circular) |
Kowloon City District Kowloon Tsai Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| Bus: | 1、1A、2A、3B、5、5C、6D、9、10、11、11B、11D、11K、13D、14、15、16、17、21、24、26、27、28、42、61X、75X、85、85A、85B、85X、93K、95、98C、101、106、107、111、113、116、203E、296C、297、796X、891、A22、E23 1 Chuk Yuen Estate Bus Terminus <-> Star Ferry 10 Choi Wan Bus Terminus <-> Tai Kok Tsui (Circular) 85 Fo Tan (Shan Mei Street) Bus Terminus <-> Kowloon City Ferry Bus Terminus 85A Kwong Yuen Bus Terminus <-> Kowloon City Ferry Bus Terminus |
| Minibus: | 25M、39M |
Kowloon City District Kowloon Walled City Park & Carpenter Road Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Sung Wong Toi Station Exit B3 |
| Bus: | 1、1A、2A、2D、3B、5、5C、5D、6D、6P、7B、9、10、11、11B、11D、11K、11X、12A、13D、14、15、16、17、20、221、22、24、26、27、28、42、61X、75X、85、85A、85B、85X、93K、95、98C、101、106、107、111、113、116、203E、213D、296C、297、796C、796X、891、A22、E23、E23A 1 Chuk Yuen Estate Bus Terminus <-> Star Ferry 2A Lok Wah Bus Terminus <-> Mei Foo Bus Terminus 9 Choi Fook <-> Tsim Sha Tsui East (Mody Road) 10 Choi Wan Bus Terminus <-> Tai Kok Tsui (Circular) 11 Diamond Hill Station Bus Terminus <-> Kowloon Station Bus Terminus 14 Lei Yue Mun Estate Bus Terminus <-> China Ferry Terminal Bus Terminus 15 Ping Tin <-> Hung Hom (Hung Luen Road) Bus Terminus 26 Shun Tin Bus Terminus <-> Tsim Sha Tsui East Bus Terminus 27 Shun Tin Bus Terminus <-> Mong Kok (Circular) 42 Cheung Hong Bus Terminus <-> Shun Lee Bus Terminus 85 Fo Tan (Shan Mei Street) <-> Kowloon City Ferry Bus Terminus 85A Kwong Yuen Bus Terminus <-> Kowloon City Ferry Bus Terminus 95 Tsui Lam Bus Terminus <-> Jordan (West Kowloon Station) Bus Terminus |
| Minibus: | 2、2A、13、25A、25B、25M、39M、46、49、69、69A、70、70A、88、105、110 39M Lok Fu <-> Tung Tau (Circular) 46 Richland Gardens <-> Tai Kok Tsui (Olympic Station) |
Tai Po District Tai Po Waterfront Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 30-minute walk from Tai Po Market Station Exit B |
| MTR Feeder Bus Route: | Tai Po Market Station K17 |
| Bus: | 71K, 71S, 72A, 73, 73X, 74K, 75K, 75X, 271,275R 73 Wah Ming Bus Terminus <-> Tai Po Industrial Estate |
Tai Po District Mui Shue Hang Playground
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 15 – 20 minutes walk from Tai Wo Station Exit A |
| Bus: | 64K, 73, 73A, 74D 73 Fanling Wah Ming <-> Tai Po Industrial Estate |
| Minibus: | 21K, 25K, 502 |
Sai Kung District Sai Kung Promenade
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| Bus: | 92, 94, 99, 299X, 792M 94 Wong Shek Pier Bus Terminus <-> Sai Kung Bus Terminus 99 Heng On Bus Terminus <-> Sai Kung Bus Terminus |
| Minibus: | 1, 1A, 12, 101M 1 Sai Kung <-> Kowloon Bay (Telford Gardens) 1A Sai Kung North <-> Choi Hung (San Po Kong) (Short Working Service) 12 Sai Kung <-> Po Lam |
Sai Kung District Po Hong Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Po Lam Station Exit B2 |
| Bus: | 98A, 98B, 98D, 296M, 297, 690, 694, 798 |
| Minibus: | 10M, 15A, 105, 115 |
Sai Kung District Po Tsui Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Po Lam Station Exit C |
| Bus: | 91M, 93A, 93K, 98A, 98C, 98D, 290, 290A, 290X, 296M, 297, 690, 694, 798 93A Po Lam Bus Terminus <-> Kwun Tong Ferry |
| Minibus: | 10M, 12 |
Sai Kung District Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
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| MTR: | 12-minute walk from Tseung Kwan O Station Exit A2 |
| Bus: | 694, 796P, 796X, 798 |
| Minibus: | 110, 112M |
Sha Tin District Sha Tin Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 7-minute walk from Shatin Station Exit A3 |
| Bus: | 40X, 48X, 48P, 72, 80M, 81, 81K, 83K, 83S, 85, 85K, 86, 86A, 86C, 86K, 86S, 88X, 88K, 89, 89X, 170, 263, 269D, 280X, 282, 283, 284, 288, 288A, A41, E42 72 Tai Wo Bus Terminus <-> Cheung Sha Wan Bus Terminus 81 Wo Che Bus Terminus <-> Jordan (West Kowloon Station) Bus Terminus 85 Fo Tan (Shan Mei Street) <-> Kowloon City Ferry Bus Terminus 88X Fo Tan Chun Yeung Estate <-> Ping Tin (Circular) |
| Minibus: | 28K, 28S, 60K, 60P, 62K, 65A, 65K, 66K, 67A, 67K, 68K, 403, 403A, 403P, 481A, 482, 803, 804, 810, 814 28S Pak Shek Kok (Providence Bay) <-> Sha Tin (Pak Hok Ting Street) (Circular) 65A Wong Nai Tau <-> Sha Tin Station |
Sha Tin District Ma On Shan Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Ma On Shan Station Exit A2 |
| Bus: | 40X, 85M, 85X, 86C, 86K, 86S, 87D, 87K, 89D, 89S, 99, 99R, 274, 286C, 680, 681, 682, A41P 99 Heng On Bus Terminus <-> Sai Kung Bus Terminus |
| Minibus: | 26, 803, 807A, 807B, 807C, 807K, 808, 810 26 The Education University of Hong Kong <-> Bayshore Towers, Ma On Shan |
Sha Tin District Ma On Shan Promenade
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Tai Shui Hang Station Exit A, Hang On Station Exit A, Ma On Shan Station Exit A2 |
| Bus: | 40X, 43X, 81C, 85K, 85M, 85S, 85X, 86K, 86S, 87D, 87K, 89C, 89D, 89S, 99, 99R, 286C, 289K, 680, 681, 682, A41P 99 Heng On Bus Terminus <-> Sai Kung Bus Terminus |
| Minibus: | 26, 803, 807A, 807B, 807C, 807K, 808, 810 26 The Education University of Hong Kong <-> Bayshore Towers, Ma On Shan |
Tuen Mun District Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Tuen Mun Station Exit B |
| Light Rail Transit: | 505, 507, 614, 614P, 751 |
| Feeder Bus (Light Rail Transit): | 506, K51, K52, K53, K58 |
| Bus: | 52X, 53, 58M, 58X, 60M, 60X, 61X,62X, 63X,66M, 67M, 67X, 68A, 259D, 260X, 263, 960, 961, E33 960 Exhibition Centre Station <-> Tuen Mun (Kin Sang Estate) |
| Minibus: | 40, 42, 43, 43A, 43B, 43C, 44, 44A, 45, 46, 46A 40 Siu Hang Tsuen <-> Tuen Mun Town Centre(Circular) 42 Tsing Chuen Wai <-> Tuen Mun Town Centre (Circular) 44 Tuen Mun Ferry Pier <-> Sheung Shui Station 44A Tuen Mun Station Public Transport Interchange <-> Sheung Shui Station 46 Fu Tai Estate <-> Tuen Mun Town Centre(Circular) |
Yuen Long District Yuen Long Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 15-minute walk from Long Ping Station Exit B1 |
| Light Rail Transit: | 610, 614, 615, 761P |
| Feeder Bus (Light Rail Transit): | K68, K65 |
| Bus: | 53, 64K, 68A, 68E, 68F, 68M, 68X, 76K, 268B, 268C, 268X, 269D, 276, 276P, 968, A36, E36 |
| Minibus: | 604 |
Yuen Long District Tin Shui Wai Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 15-minute walk from Tin Shui Wai Station Exit C |
| Light Rail Transit: | 705, 706, 751, 761P |
| Feeder Bus (Light Rail Transit): | K74, K75P |
| Bus: | 69M, 69X, 269B, 269C, 269D, 276, 276A, 276B, 969, E37 |
| Minibus: | 621 |
Yeun Long District Tin Shui Road Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 15-minute walk from Tin Shui Wai Station Exit B |
| Light Rail Transit: | 705, 706, 761P |
| Feeder Bus (Light Rail Transit): |
K74, K75P |
| Bus: | 69M, 69X, 269B, 269C, 269D, 276, 276A, 276B, 969, E37 |
| Minibus: | 621 |
North District North District Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 12-minute walk from Sheung Shui Station Exit B2 |
| Bus: | 70K, 78K, 79K, 261, 270A, 273A, 273B, 273D, 276, 276P, 277E, 278X, 279X, 373, 673, 978, A43 73 Fanling Wah Ming Bus Terminus <-> Tai Po Centre |
| Minibus: | 44, 44A, 50A, 50K, 51K, 55K, 57K, 59K, 605 44 Sheung Shui Station <-> Tuen Mun Ferry Pier 44A Tuen Mun Station Public Transport Interchange <-> Sheung Shui Station |
North District Pak Fuk Tin Sum Playground
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| Bus: | 76K, 79K, 270A, 273, 273A, 273D, 278K, 278X, 279X, A43 |
| Minibus: | 52A, 52B, 52K, 54A, 54K, 56A, 56B, 56C, 56K, 501A, 501K |
Tseun Wan District Shing Mun Valley Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 15-minute walk from Tai Wo Hau Station Exit B |
| Bus: | 32, 32M, 36, 40P, 43X |
| Minibus: | 81, 81M, 82M, 94, 312 |
Tsuen Wan District Tsuen Wan Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Tsuen Wan West Station Exit D |
| Bus: | 31, 33, 33A, 34, 36, 38A, 38B, 39A, 41M, 42M, 43, 43B, 43X, 48P, 49X, 51, 53, 73X, 234A, 234B, 238M, 238X, 278X, 290, 290A, 290X, A31 |
| Minibus: | 86, 87K, 95, 95K, 96, 99, 301M, 409K |
Kwai Tsing District Tsing Yi Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Tsing Yi Station Exit B |
| Bus: | 41, 41A, 41M, 42C, 43B, 44, 44M, 49P, 49X, 241X, 243M, 249M, 948, 948A, 948E, E32 41A Tsim Sha Tsui East <-> Tsing Yi (Cheung On Estate) 42C Tsing Yi (Cheung Hang Estate) <-> Lam Tin Station |
| Minibus: | 88, 88A, 880, 140M, 308M, 310M, 401, 409, 409S, 409K, 413 88 Kwai Fong Station <-> Tsing Yi Estate |
Kwai Tsing District Tsing Yi Promenade
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | Tsing Yi Station Exit A2 |
| Bus: | 68A, 248M, 249M, 249X, 279X |
| Minibus: | 88A, 88F, 140M, 308A, 308M, 310M, 312 |
Islands District Cheung Chau Sports Ground
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| Ferry: | To take ferry from Central Pier No.5 to Cheung Chau and walk about 15 minutes from Cheung Chau Ferry Pier towards Kwun Yam Wan and along Cheung Chau Sports Road |
Islands District Tung Chung North Park and Man Tung Road Park
| How to Access (The information below is for reference only. For details, please visit the websites of the respective public transport companies.) |
|
| MTR: | 20-minute from Tung Chung Station Exit C |
| Bus: | 37, 37H, E11A, E11B, E11S, E21A, E21X, E22S, E23A, E32A, E42P, E43, S52A, S56, S64P 37 Yat Tung Estate <-> Ying Tung Estate |