Hong Kong people work long hours, and it is sometimes difficult to find the time and energy to exercise regularly. To help encourage local residents to maintain a healthy physique in as few as five minutes a day, this August, Link will host its first indoor cycling competition, the Tour de LINK, with stationary bicycles installed in Link malls across six districts. Indoor cycling is just one option, though, and there are many other convenient exercise options for people who want to maximise their fitness with quick 5-minute workouts at home or in the office using simple equipment or even none! To get the inside scoop, we came to 24/7 FITNESS in Tin Yiu Plaza, Tin Shui Wai and invited professional fitness coaches Alex Auyeung and Anna Cheng to introduce us to some simple and easy "light exercises".
Generally speaking, for guys who want to achieve good posture, every part of the body must be trained. Alex recommends that men use a chair and a resistance band to do the following four exercises:
Do 12 to 15 repetitions of each of the above exercises for a full-body training session in just 5 minutes. "The chest, arms, abs and legs must be all trained together to get a well-proportioned body, and no part of the body will be drilled too thick or too thin." Alex said.
For girls who want a trim waistline and a toned butt, Anna selected two simple exercises that can be performed on flat ground without any equipment:
Take about five minutes a day to do these two exercises, three or four days a week, and you will see the effects in about two to three months.
Exercise and fitness are important for all ages. However, as people age, their physical strength tends to diminish, so Anna recommended two simple exercises for seniors to do at home:
Doing these exercises for about five minutes a day is generally sufficient to see results. "Exercise not only strengthens joint health and prevents osteoporosis, but also boosts blood circulation and the body's immunity,” said Anna. “Exercising more can also prevent brain degeneration, and even prevent dementia!"
Anna, who has experience with elderly clients, said seniors who exercise more generally have better health – and live happier lives.
When you are in a relationship, sometimes the most satisfying thing is to simply relax at home with your partner. That sounds cosy, but it could also unknowingly lead to an unhealthy sedentary lifestyle. To combat this, the two coaches demonstrated three exercises that can be easily done together at home. Think of it as a fun and healthy date night!
When doing these exercises, each partner must move in sync, which creates camaraderie. Exercising in pairs also helps keep motivation high, as each partner can encourage the other to push just a bit more. "When one person exercises, sometimes they give up halfway because of the high intensity, but when two people exercise together, even if you feel unable to sustain it, your partner can cheer you up, which can motivate you again and create the effect of ‘1+1>2’," Alex said. Therefore, in addition to couples, friends and family members can pair up to exercise together. So, go ahead and invite someone around you to be your workout buddy!
In closing, Alex and Anna also issued these reminders: before and after exercising everyone should warm up and warm down, and it is important to always stay hydrated and progress step by step to avoid injury. And if you have any fitness or exercise-related questions, it is always better to consult a professional coach.
Receive updates in Messenger
Receive updates in Messenger
This Statement is made by Link Asset Management Limited ("Link Asset Management") as manager of Link REIT and Link Properties Limited (collectively "Link", “we”, "our" or "us"), in accordance with the Personal Data (Privacy) Ordinance (Cap. 486) of the Laws of Hong Kong Special Administrative Region ('the PDPO'). This Statement intends to notify you why your personal data is collected, how it will be used, to whom the personal data will be transferred and to whom data access requests are to be addressed.
We hold four broad categories of personal data, namely customers' and tenants' personal data, business associates' personal data, employment-related personal data, website and social media users' personal data.
From time to time, we may collect your personal data to provide our services to you and in an effort to improve your customer experience. You are not obliged to provide your personal data to us but if you do not, we may not be able to provide you with some of the information, materials, services and/or products of Link Asset Management and/or Link Properties Limited.
Provision of personal data (i.e. email address or similar personal data) to us is obligatory should you subscribe to “Channel 823” or any contents thereto.
If you are under the age of 18, you must ask your parent or guardian before providing any personal data to us.
The personal data you registered for subscribing to "Channel 823" (whether through our websites or through social media platforms) will be used for:
We would like to use your email address or social media messengers for sending you "Channel 823" information or part thereof from time to time by way of direct marketing.
If you object to our use of your personal data for the relevant purposes as listed above, you can, at any time without charge, inform us via the “unsubscribe” function available in the emails or social media messengers of “Channel 823” updates or send an email to firstname.lastname@example.org.
Personal data held by us will be kept confidential, but we may disclose/transfer such data to the following parties (whether within or outside the Hong Kong Special Administrative Region) for the purposes set out in this Statement:
We strive at all times to ensure that your personal data will be protected against unauthorized or accidental access, processing, erasure or other use. We have implemented appropriate physical, electronic and managerial measures to safeguard and secure your personal data.
Your personal data will be kept in the office of Link Asset Management and/or Link Properties Limited or by the service providers engaged by Link Asset Management and/or Link Properties Limited and is accessible only to our authorized employees and service providers.
We will keep your personal data for a reasonable time to fulfill the purpose for which the data was collected or comply with the relevant rules, regulations and laws of Hong Kong. Personal data which is no longer required will be destroyed.
Under the PDPO. any individual has the right to request access to and correction of his or her personal data held by us. In accordance with the terms of the PDPO, Link Asset Management or Link Properties Limited has the right to charge a reasonable fee for the processing of request.
If you wish to access or correct your personal data in relations to "Channel 823" subscription held by us, please send your request to: email@example.com.
Please read the below terms if you provide your personal data for the use of our services in Mainland China.
Cross-border data transfer
Since "Channel 823" is published by Link Asset Management in Hong Kong, transfer of your personal data to Hong Kong is necessary for us to send you "Channel 823" information or part thereof. During such cross-border data transfer and storage, we are committed to protecting the security of your personal data. If you object to our cross-border transfer of your personal data, we may not be able to provide you with the services for the relevant purposes listed above.
Other than the rights to request access and correction, in accordance with the Personal Information Protection Law of the People’s Republic of China, you will also have the rights to copy, supplement and deletion of your personal data held by us.
To Change the scope of consent
We respect your right to know and right of decision on the processing of your personal data. You can change the scope of your consent to our processing of your personal data at any time, however this might affect your use of our services. If you wish to access, copy, correct, supplement or delete your personal data in relations to "Channel 823" subscription held by us or to change the scope of your consent, please send your request to: firstname.lastname@example.org.
In case of discrepancies between the English and Chinese versions of this Statement, the English version shall apply and prevail.