Fun Parent-child Workouts

October 2022

After last year’s success, Link once again held a city-wide indoor cycling competition with the aim of raising public awareness on health and fitness. “Tour de Link 2022” was hosted at six of Link’s shopping malls and opened to the public in August. This year, Link even added a family category to allow parents and children to take part together. While the competition is now over, we want to keep the momentum going to build a healthier community. In this issue of Channel 823, we invited Jerry Lau, coach at InspiringHK Sports Foundation, to share a few fitness drills that parents can do with their children. What’s even better, they can all be done at home!

Pre-workout: Warm up with a towel

To prepare for the full workout, warm up with two towels. Both adult and child hold a towel in hand and pull away from each other while squatting.
To prepare for the full workout, warm up with two towels. Both adult and child hold a towel in hand and pull away from each other while squatting.

The first drill is a stretching movement that requires two people working together. All it needs is a couple of towels. The movement itself focuses on adding range of motion to the limbs and joints, while also improving the overall flexibility of the entire body.

  1. Both adult and child stand facing each other holding two towels between them on an exercise mat. Stand with feet hip width apart and keep the knees over the toes.
  2. Squeeze the buttocks. Inhale and squat down until the thighs are parallel to the floor. Exhale and come up, stabilise the ankles and return to the standing position.

Things to note: Do not pull the towels with excessive force, nor loosen the grip. As Jerry points out that squatting normally involves little stretching when performed individually. Yet if it’s done with a partner, it can work the shoulders and abdomen while training balance and stamina. Furthermore, it can reinforce trust between child and parent.

Boosting self-esteem with high-five drill


High-fiving between parents and children is a fun exercise that can also improve reflexes.
High-fiving between parents and children is a fun exercise that can also improve reflexes.

The second exercise is to use a high-five movement to train reflexes.

  1. Stand facing each other in a position where both parent and child can extend their arms to slap each other’s raised palms together. Avoid standing too close or too far.
  2. High-five each other. The “attacker” can perform “blitzes”, while the other person “react.”

This adversarial training involves two participants slapping each other’s right and left palms together alternately, which can look like cues for “Give Me Five”.  Performing this can boost the child’s self-esteem. One thing to note for the adults: because of the differences in strength, they should refrain from applying excessive force to avoid injuring the children.

Upping the intensity gradually – full body workout

The child puts one leg on the adult’s thigh. This is a training for balance, as well as for abdominal and leg strength.
The adult gets down on one knee. The child places the leg on the adult’s shoulder, before gradually lifting the leg higher.
During the leg raise, adults should avoid standing too high as that may cause children to over-stretch. They should be sure to maintain stability while squatting.

After completing the previous two sets, it is now time to increase the level of difficulty. The following exercises can help train the balance, as well as the abdominal and leg muscles for both adult and child.

  1. Adult stands with feet hip width apart, and squats down;
  2. Child places one leg on the adult’s thigh with the foot about 50cms from the ground. Spread both arms for balance;
  3. Maintain the position for about 10 seconds. The adult then kneels on one leg to lower the height;
  4. Child places leg onto the adult’s shoulder, with foot about 100cm off the ground;
  5. Maintain for about 10 seconds. After that, the adult can slowly return to standing position (in accordance with the child’s height). The maximum height of the child’s foot should be about 150cm from the ground.

This movement helps train children’s flexibility and balance, in addition to the parents’ stamina. Both should be sweating shortly after the exercise begins. Jerry points out that the adult should avoid standing too high as it may cause the child to over-stretch. They should also make sure to maintain stability while squatting.

Parent-Child airplane plank for full body training

Interactive airplane plank – a fun-filled and full body exercise for both.

The last movement is also the most difficult. Both adult and child will need to apply full body strength, in particular the core, arms, and hands.

  1. Adult lies flat on the back and holds onto the child’s calves. Straighten the arms with elbows slightly bent;
  2. Child holds onto the adult’s calves and performs plank. Be sure to keep the wrists directly underneath the shoulders.

As children normally cannot withstand the weights of adults, the latter should always be at the bottom. For children, this represents the next level from the basic plank, which involves no interaction. Being able to perform this with parents can add more fun to the exercise. For adults, as they need to apply strength to help keep the bodies of the children straight, their arms, core and waist will all be involved.

Jerry reminds parents to act within their own capabilities since this movement is still quite difficult. For example, they should make sure that they do not have any pre-existing wrist joints before attempting this weight-bearing training. When the movement is complete and the child is about to step down to the floor, parents should lower them slowly at a steady speed. It is recommended that the child's body weight should not be more than half that of the adult. For instance, if a parent weighs 60kg, the child should be under 30kg to meet safe training standards.

As a father, Jerry believes that parent-child workout can strengthen the bonds between family members.

Growing together through parent-child workout


Parents and children can benefit physically through these four progressive exercises. The optimal workout time at the beginning should be around 10-15 minutes, says Jerry. When the communications between parents and children reach a certain level, this can be increased to half an hour, which can also teach children the importance of persistence.

As a father who regularly train with his children, Jerry believes these parent-child workouts can help strengthen the bonds between family members. “Many parents work all day. If they can spend time to exercise with their kids, it can really help strengthen the bonds between them. It’ll also make all the hard work worthwhile!”.

Last but not least, Jerry issued these reminders: parents and children should only attempt the exercises if they are physically fit enough with no medical conditions. And if they have any fitness or exercise-related questions, it is always better to consult a professional coach.

Subscribe Now

Receive updates in Messenger

By subscribing, you agree to receive marketing materials as set out in the Personal Information Collection Statement .


Subscribe to latest Channel 823 stories to your inbox


Personal Information Collection Statement

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.

Types of Personal Data Held

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.

Collection - Why We Collect Your 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.

Use - How Your Data May Be Used

The personal data you registered for subscribing to "Channel 823" (whether through our websites or through social media platforms) will be used for:

  1. disseminate the latest news and activities related to Link’s portfolios, latest development of Link, including but not limited to “Channel 823” or contents thereto;
  2. to provide information of events in relation to corporate social responsibility programs of Link such as (without limitation) Link Together Initiatives and similar sustainability/community engagement/charity initiatives organised or co-organised by Link at Link’s premises or on Link’s website or social media platforms;
  3. for handling enquiries and feedbacks for better services to you, tenants and shoppers who patronize Link premises or uses Link’s website or social media platforms;
  4. to provide services, activities or experiences under at Link’s premises or Link’s website / social media platforms and gauge popularity of the same
  5. for internal statistical and analysis purposes;
  6. transfer to the necessary parties identified in this PICS;
  7. making disclosure so required by law, regulation or court order of any jurisdiction and / or so request by any government, regulatory or law enforcement authority or administrative organization within or outside Hong Kong Special Administrative Region;
  8. for establishing legal claims or defences; and
  9. obtain legal advices and /or exercising, defending and / or protecting the rights or properties of Link, Link’s affiliates and contractors, agents and third party service providers including identifying, contracting or bringing legal actions against any persons who may be interfering with such rights or properties (whether intentionally or otherwise) and where any other third party may be harmed or property of any third party may be damaged by such interference

Use of Personal Data in Direct Marketing

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

Transfer of Your Personal Data

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:

  1. the entities comprising all the special purpose vehicles of Link REIT and the subsidiaries of Link Asset Management and/or Link Properties Limited in connection with the operation of our business and activities at Link premises / "Channel 823" or contents thereto;
  2. professional advisors, service providers or contractors of Link Asset Management and/or Link Properties Limited providing property management services, letting, licensing, social media services at Link premises / "Channel 823" or contents thereto;
  3. any agent, contractor or third party service provider who provides administrative, telecommunications, computer, payment, content, information or other marketing and promotional services to us in connection with the operation of our business and activities at or in relation to Link premises / "Channel 823" or contents thereto;
  4. any person under a duty of confidentiality to us or who has undertaken to keep your personal data confidential and use them in strict compliance with the requirements of the PDPO;
  5. any government, law enforcement authorities and administrative organisations and any person to whom we are under an obligation under law to make disclosure.


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.

Retention of Data

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.

Data Access/Correction Requests

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:

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 rights
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:

Language Versions

In case of discrepancies between the English and Chinese versions of this Statement, the English version shall apply and prevail.

NOTE: This Personal Information Collection Statement is subject to change and was last updated in July 2022.


© Copyright Link Asset Management Limited. All rights reserved

Linkedin Twitter Facebook Instagram YouTube Weibo QR code Wechat