Acknowledgement of · Fitness walking is a physical activity suitable for people of all ages. It...
Transcript of Acknowledgement of · Fitness walking is a physical activity suitable for people of all ages. It...
Acknowledgement of
(for providing the information)
Foreword
According to the Report for the “Study on Sport for All - Participation Patterns of Hong Kong People in Physical Activities” conducted by the Community Sports Committee in 2008, more than half of Hong Kong citizens do not meet the “baseline indicator” of physical activity level (i.e. participating in physical activities of moderate or vigorous intensity for at least an accumulation of 30 minutes a day and at least three days a week). A lack of physical activities and leading a sedentary lifestyle are risk factors for overweight, obesity, high blood pressure, and adverse blood sugar and lipid levels.
In view of this, the Leisure and Cultural Services Department promotes fitness walking to encourage wider public participation in physical activities. It is hoped that the fitness walking will raise the aspiration for health and quality life among the public.
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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 SpeedWalk at a speed of 50 to 100 metres per minute.
Exercising Heart RateKeep the exercising heart rate between the lower limit and middle zone of the target training heart rate zone while walking.
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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 1. Place your index and middle fingers on the arteries of your wrist. 2. Feel the pulse. 3. Do not press too hard. 4. Do not use your thumb as it has
a light pulse which can easily mislead. 5. Start counting from “zero”. 6. Record the number of pulses in 15 seconds. 7. Multiply the number by four to obtain the
pulse rate per minute.
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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.
Regular fitness walking can effectively improve health indices, bringing the following health benefits: 1. enhancing the physique and immunity; 2. improving heart and lung functions; 3. slowing down bone aging and promoting bone growth; 4. improving blood circulation of joints by increasing the supply of
oxygen and nutrients and thus strengthening the joints; 5. strengthening the muscles and tendons around joints and thus
alleviating arthritis; and 6. improving the physical fitness of elderly persons and thus
reducing the chances of tripping.
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“How long”, “how far” and “how vigorous” should I walk in order to reap the above health benefits?
Make Reference to Baseline IndicatorAs suggested in the “baseline indicator” of physical activity level promulgated by the LCSD, the general public should participate in aerobic exercise of moderate intensity for at least an accumulation of 30 minutes a day and at least three days a week. It will be even better if one works out on a daily basis. Walking is a kind of aerobic exercise of moderate intensity. If done in sessions, each session should last at least ten minutes with an accumulation of at least 30 minutes a day.
Calories Consumption in WalkingA 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
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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
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Effects of WalkingYou 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 10 000 Steps Per Day
You can keep track of the number of steps you walk in your daily living by using a pedometer. There are many available on the market (be it a professional model or not). Simply enter your weight and step length into a pedometer, and it will tell you how many calories you can burn through walking. The average number of steps walked per day varies among people depending on one’s mode of living. Generally speaking, one should walk 8 000 to 10 000 steps every day for improvement of physical fitness as per professional advice.
not much slightly quite exhausting very extremelyfeeling weak exhausting exhausting exhausting
Warm-up and Normal Cool-down Training Zone
Scale of the Rate of Perceived Exertion
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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.
• ● ● ● ■ ■ ■ ■
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Composition of Sports Shoes • Sole One-third on the front should be 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
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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.
Calf StretchStand 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 StretchRaise and bend
one of your legs.
Grab the bent
foot to stretch the
quadricept. Hold
the stretch for ten
seconds.
Standing Hamstring StretchFront 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 RotationRotate your ankles.
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Walking Posture
1. At moderate pace: Walk at a pace between casual walking and marathon running.
2. 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.
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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.
3. 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.
Correct Correct Incorrect Incorrect
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4. 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.
5. 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.
2. Right step
Start point
1. Left step
Step length
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Drink water after exercising.
Fitness Walking Safety Tips
1. As individual health and fitness conditions vary, the intensity, duration and frequency of the exercise you choose should match your capability.
2. 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.
3. 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.
4. Wear suitable leisure sportswear and footwear. 5. Make sure you drink adequate water before, during and after
fitness walking. 6. Walk in environments with suitable temperature and humidity.
Avoid those with extreme temperatures. 7. Make sure you walk in venues that are safe and up to standard.
Wear a jacket to
avoid getting a
cold. Do stretching
exercises to relax
the muscles.
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Fitness Walking Tracks in 18 Districts
To encourage the public to engage more in “fitness walking”, the LCSD has designated 34 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.
District Walking TrackTotal Length of Walking Track
Southern District
Ap Lei Chau Wind Tower Park 1 200m
Central & Western District
Sun Yat Sen Memorial Park to Central Pier No. 7
2 430m
Hong Kong Park 1 200m
Wan Chai District
Wan Chai Park 312m
Bowen Road 3 930m
Eastern District
Quarry Bay Park 1 300m
Sham Shui Po District
Lai Chi Kok Park1 000m 600m
Yau Tsim Mong District
Kowloon Park 900m
Tsim Sha Tsui Promenade 683m
Wong Tai Sin District
Po Kong Village Road Park 650m
Ngau Chi Wan Park290m 210m
Kwun Tong District
Laguna Park 500m
Jordan Valley Park 856m
Kowloon City District
Kowloon Tsai Park 800m
Kowloon Walled City Park & Carpenter Road Park
1 800m
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District Walking TrackTotal Length of Walking Track
Tai Po DistrictTai Po Waterfront Park 517m
Mui Shue Hang Playground 1 600m
Sai Kung District
Sai Kung Promenade 1 536m
Po Tsui Park750m566m
Tseung Kwan O Waterfront Park &Tseung Kwan O Promenade
1 100m2 800m
Sha Tin District
Sha Tin Park1 500m950m610m
Ma On Shan Park920m630m450m
Ma On Shan Promenade 3 223m
Tuen Mun District
Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground
2 032m
Yuen Long District
Yuen Long Park 800m
Tin Shui Wai Park 800m
North District
North District Park900m 570m 460m
Pak Fuk Tin Sum Playground1 600m1 000m550m
Tsuen Wan District
Shing Mun Valley Park 800m
Tsuen Wan Park 2 100m
Kwai Tsing District
Tsing Yi Park1 200m800m
Tsing Yi Promenade 1 250m
Islands District
Cheung Chau Sports Ground 250m
Tung Chung North Park & Man Tung Road Park
1 200m
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1200m 50-60*
How to AccessBus: 90, 90B, 90C, 91, 91A, 92, 95, 99, 171, 590A, 592, 595, 671 Public Light Bus: 27, 29, 29A, 36, 36X, 37, 37A
Ap Lei Chau Wind Tower Park Ap Lei Chau Promenade
Ap Lei Chau
Municipal
Services Building
Southern District Ap Lei Chau Wind Tower Park
Ap Lei Chau Bridge Road
Ap Lei Chau Estate
Footbridge
Location Map of Fitness Walking Tracks in 18 DistrictsLegend
Route of the Fitness Walking Track (Total Track Length/Meter) Calories consumed after walking through the whole route (*Based on a medium-sized body, weighted 50-60 kg) Starting point of the fitness walking track Finishing point of the fitness walking track Footbridge
Park Office
MTR Station
Bus Stop
Toilet
17
Cotton Tree Drive
Conservatory
1200m 45-50*
How to AccessMTR: Admiralty Station Exit C1 Bus: 1, 3B, 5, 5B, 6, 6A, 6X, 8X, 10,12, 12A, 12M, 15, 15C, 23, 23A, 23B, 26, 37A, 37X, 40, 40M, 43X, M47, 66, 70M, 75, 90, 90B, 97, 101, 103, 104, 109, 111, 113, 115, 590A, 601, 603P, 619, 629, 681. 681P, 690, 720A, 789, 905, 930, 934, 935, 960, 961, 962, 968, 969, 969A Public Light Bus: 1A, 24A, 24M
Kennedy Road
Central and Western District Hong Kong Park
Supreme Court Road
Aviary
Sheung WanStation
Shun Tak Centre
Hong KongStation
ExchangeSquare
JardineHouse
GeneralPost Office
Central Pier No.7
Sun Yat Sen Memorial Park
Victoria Harbour
2430m 95-115*
How to AccessTram : Shau Kei Wan ←→ Kennedy Town (Eastern Street Stop), 5 minutes walk from Eastern Street Pedestrian Flyover Bus : 3A, 4X, 5, 18, 10, 10S, 1, 5B, 43X, 90B, 94X, 930, 930A, 968
Central and Western District Sun Yat Sen Memorial Park to Central Pier No. 7
18
How to AccessPublic Light Bus: Green Bus No.28, drop off at Kennedy Road Monmouth Terrace
3930m 155-185*
Wan Chai District Bowen Road
Bowen Road Park
Bowen Road Tennis Court
Bowen Road Lover’s Stone
Garden
Happy Valley
Monmouth Terrace
How to AccessMTR: Wan Chai Station Exit A3Bus: 1, 101, 111, 111P(Bullock Lane Stop), 37B, 37X, 75, 90, 97, 509A (Burrows Street Stop)
Spectator Stand
312m 10-15*
Queen’s Road East
Cross Lane
Wan Chai District Wan Chai Park
19
How to AccessMTR: Mei Foo Station Exit D Bus: 6, 6C, 38A, 46X, 60X, 68X, 69X, 98C, E21
Lingnan Garden
Mei Foo Sun Chuen
Lai Chi Kok Bridge 1000m 40-50* 600m 25-30*
Sham Shui Po District Lai Chi Kok Park
Broadway Street
Mei Foo Station
How to AccessMTR: Taikoo Station Exit E walk about 10 mins, Sai Wan Ho Exit A walk to the west about 10 mins Bus: 2A, 2X, 77, 84S, 85, 99, 110, 606, M722, N8
1300m 50-60*
Taikoo Station
Victoria Harbour
Sai Wan Ho
Eastern District Quarry Bay Park
20
Cros
s Har
bour
Tunn
el
HK SpaceMuseum
683m 30-35*
Salisbury Road
Avenue of Stars
Chatham Road South
Yau Tsim Mong District Tsim Sha Tsui Promenade
How to AccessMTR: Tsim Sha Tsui Station Exit J Bus: 1R, 5A, 8P, 13X, P21, 35A, 208, 230X, 260X, 269B
900m 35-45*
How to AccessMTR: Tsim Sha Tsui Station Exit A1 or Jordan Station Exit C1 Bus: 1, 1A, 2, 2C, 6, 6A, 7, 9, 13X, 26, 35A, 41A, 81C, 81P, 87D, 98D, 98P, 117R, 203, 208, 271, 219P, 219X, 224X, 234X, 259B, 260X, 268B, 269B, 281A, 296D, A21
Yau Tsim Mong District Kowloon Park
Haiphong Road
Tsim Sha Tsui Station Nanthan Road
Austin Road
Jordan Station
21
How to AccessBus: 3M, 3P, 10, 21, 91, 91M, 606Public Light Bus: 16A, 16B, 16S
Fung Shing Street
290m 10-15* 210m 10-15*
Wong Tai Sin District Ngau Chi Wan Park
How to AccessBus: 3B, 3C, 3D, 116, 203EPublic Light Bus: 19M, 33
650m 25-30*
Po Kong Village Road
Wong Tai Sin District Po Kong Village Road Park
22
How to AccessBus: 23, 23M, 26, 26M, 27, 29M, 42, 91, 91M, 92, 95Public Light Bus: 12, 47, 48, 49, 54, 54S, 60, 104
New Clear Water B
ay Road
856m 35-40*
Kwun Tong District Jordan Valley Park
Wai Fat Road
500m 20-25*
How to AccessMTR: Lam Tin Station Exit D1 Bus: 40, 219X, 621Public Light Bus: 23B, 23C, 69
Kwun Tong District Laguna Park W
ai Yip Street
Cha Kwo Ling Road
23
1800m 70-85*
How to AccessBus : 1, 10, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891Public Light Bus : 25M, 39M
Kowloon City District Kowloon Walled City Park & Carpenter Road Park
Carpenter Road
Lok SinRoad
Tung Ta
u Tsuen Road
Mei Tung Estate Tung Tau Estate
Tung Tsing Road
800m 30-40*
Kowloon City District Kowloon Tsai Park
How to AccessBus : 1, 7B, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891
La SalleRoad
Kowloon TsaiSwimming Pool
Kowloon TsaiSports Ground
Dumbarton Road
Baptist University Road
Inverniess Road
24
1600m 65-75*
How to AccessMTR : 15-20 minutes walk from Tai Wo StationPublic Light Bus : 21K, 25K
Tai Po Road
Mui Shu Hang Road
ParcVersailles
Lam Tsuen River
Tai Po Tai Wo Road
Tolo Highway
Tai Po TauShui Wai
Tai Po District Mui Shue Hang Playground
517m 20-25*
How to AccessMTR : 30-minute walk from Tai Po Market Station MTR Feeder Bus Route : Tai Po Market Station K17Bus : 71K, 71S, 72A, 73, 73X, 74K, 75K, 75X, 271, 275, 275R, 275S
Fu Shin Estate
Yuen Shin Road
Amphitheatre
Tai Po District Tai Po Waterfront Park
25
750m 30-35* 566m 25-30*
How to AccessMTR : Po Lam Station Exit A1Bus : 93A, 93K, 296M, 690Public Light Bus : 10M
Po Lam Estate
Po TaiHouse
Po Hong Road
Yuk Nga Lane
Well OnGarden
Po L
am R
oad
North
Sai Kung District Po Tsui Park
1536m 60-75*
How to AccessBus : 92, 94, 99, 299X, 792MPublic Light Bus : 1, 1A, 12, 101M
Wai Man Road
Sha Ha Road
Car park
Sai KungTang Shiu Kin
Sports Ground
Sai KungSwimming
Pool
Sai KungWaterfront Park
Tai Mong TsaiRoad
Sai Kung District Sai Kung Promenade
Pier
26
How to AccessMTR : Tiu Keng Leng Station Exit A2 walk about 6 mins, LOHAS Park Station Exit A walk about 2 minsBus : 694, 796P, 796X, 798Public Light Bus : 110, 112M
1100m 40-50*
2 800m 110-130*
Tiu Keng LengStation
Chi Shin Street
Tong Chun Street
Tong Yin Street
Chui Ling Road
Po Yap RoadTseung Kwan O Station
LOHAS Park Station
Sai Kung District Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade
27
920m 40-45* 630m 25-30* 450m 20-25*
How to AccessMTR : Ma On Shan StationBus : 40X, 85M, 86C, 86K, 86S, 87D, 87K, 89D, 680, 680X, 682, 885, A41PPublic Light Bus : 26, 803, 807A, 807B, 807K, 808, 810
Central Lawn
Maze
Ma On ShanSwimming Pool
Sha Tin District Ma On Shan Park
1500m 60-70* 950m 40-45* 610m 25-30*
How to AccessMTR : 7-minute walk from Shatin StationBus : 81K, 81P, 83K, 83S, 85, 85K, 86, 86A, 86C, 86K, 86P, 86S, 87A, 88K, 89, 89X, 248P, 263, 269D, 280P, 282, 283, 284, 299X, A41, E42, 170Public Light Bus : 60K, 62K, 65A, 65K, 66K, 67K, 68K, 403, 403A, 481A, 803, 804, 810
Sha Tin Town Hall
Shing Mun River Channel
New Town PlazaPhase III
Royal Park Hotel
Sha Tin District Sha Tin Park
28
2032m 80-95*
How to AccessMTR: Tuen Mun StationLight Rail Transit: Tuen Mun Station — 505, 507, 751 (at ) / LRT Depot — 610, 615 (at ) Bus: 52X, 53, 58M, 58X, 59S, 60M, 60X, 62X, 63X, 66, 66M, 67M, 67X, 68A, 259D, 260X, 261, 263, 960, 961, E33 (at ) / 59A, 59M, 59X, 259D, 962 (at ) Public Light Bus: 40, 42, 43, 43A, 43B, 43C, 44, 44B, 45, 46, 46A (at ) / 41, 44, 44B (at )
Wu ShanRiverside Park
Tuen Mun Park
Wu Shan Recreation Playground
Yau Oi Estate
Sun Tuen MunCentre
Pui To Road
Tuen Mun District Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground
TuenMun
Station
Wong Chu Road Hoi Wong Road
Tuen Mun River Channel
3223m 130-150*
Sha Tin District Ma On Shan Promenade
How to AccessMTR : Tai Shui Hang Station, Hang On Station, Ma On Shan StationBus : 43X, 81C, 85K, 86K, 89C, 286M, 289K, 680, 681, 682, A41PPublic Light Bus : 26, 808, 810
Tai Shui Hang Station
Hang On StationMa On Shan Station
Ma On ShanPark
Sha Tin Hoi
Kam Tai Court
Hang On Estate
Chung On Estate
Kam FungCourt
Ma On ShanSwimming Pool
Ning Tai Road
29
Yuen Long District Tin Shui Wai Park
FountainPlaza
Tin Shui Road
ChildrenPlay Area
ChildrenPlay Area
Palm Garden
How to AccessLight Rail Transit: 705, 706, 751, 761PBus: 69M, 69X, 269B, 269C, 269D, 276, 276A, 276P, 969, E34Public Light Bus: 77
800m 30-40*
SculptureWalk
GateballCourt
FountainPlaza
AviaryPagoda
ParkOffice
5-a-sidesoccer pitch
7-a-sidesoccer pitch
How to AccessLight Rail Transit: 610, 614, 615, 761PBus: 53, 64K, 68M, 68X, 76K, 77K, 268B, 268C, 269D, 276, 276P, 968, K68
800m 30-40*
Yuen Long District Yuen Long Park
30
1600m 65-75*
1000m 40-50* 550m 20-25*
(Finishing Point at Distance Post 27)
North District Pak Fuk Tin Sum Playground
How to AccessBus : 270A, 270P, 273, 273A, 273D, 273S, 278K, 278P, 278X, 279X, 70X, 76K, 78K, 79K, N270, N42A, A43Public Light Bus : 52A, 52B, 52K, 54A, 54K, 56A, 56B, 56C, 56K, 501A, 501K
Po Kwong School
AvonPark
Yat Ming
Road
Pak Wo Road
Fanling HighwayFanling Centre
How to AccessBus: 73, 73A, 73K, 78K, 79K, 270A, 273A, 276, 276P, 373 Public Light Bus: 44, 44A, 50K, 51K, 55K
North District North District Park
TerracedGarden
Children’sPlayground
ArtificialLake
Amphitheatre
RockGarden
900m 35-45* 570m 25-30* 460m 20-25*
31
Tsuen Wan
West Station
Tsuen Wan Park
Pier
Primary
School Riviera Gardens
How to AccessMTR: Tsuen Wan West StationBus: 31, 32B, 33A, 34, 36, 38A, 39A, 40, 41M, 41P, 42M, 43, 43B, 43P, 43X, 49X, 51, 53, 73x, 234A, 234B, 238M, 238X, 248P, 273C, 273P, 278P, 278X, 930, R42Public Light Bus: 86, 87K, 94S, 95, 95K, 96, 96P, 99, 141, 301M, 409K
2100m 85-100*
Tsuen Wan District Tsuen Wan Park
Shing Mun Valley Park(South-Garden)
How to AccessBus: 32, 32B, 32M, 43XPublic Light Bus: 81M, 82M, 94
800m 30-40*
Tsuen Wan District Shing Mun Valley Park
32
ToddlersPlay Area
Palm Garden
Soccer Pitch
Tsing Yi ParkOffice
LargeWaterfall
PrunusGarden
St.Paul’sVillage
Tsing YiStation
How to AccessMTR: Tsing Yi StationBus: 41A, 41M, 42C, 44, 44M, 49X Public Light Bus: 88
1200m 50-60*800m 30-40*
Kwai Tsing District Tsing Yi Park
How to AccessBus: 41P, 68A, 248M, 249M, 249X, 279XPublic Light Bus: 88A, 88E, 88F, 140M, 308A, 308M, 310M, 312
VillaEsplanada
Maritime Square
Tierra VerdeTivoli
Garden
1250m 50-60*
Tsing YiStation
Kwai Tsing District Tsing Yi Promenade
Tsing YiSports Ground
Tsing YiSwimming
Pool
3333
1200m 50-60*
250m 10-15*
Acknowledgement of
(for providing the information)