What is fitness walking? How can it benefit your health?

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2 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.

3 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. 1

4 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 ) (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) or (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. 2

5 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. 3

6 How long, how far and how vigorous should I walk in order to reap the above health benefits? Make Reference to Baseline Indicator As 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 Walking A weekly energy consumption of at least calories through physical activities is suggested to enhance health and reduce the risk of cardiovascular disease. This can be achieved by burning off calories through exercise and losing another 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 4

7 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 5

8 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. Scale of the Rate of Perceived Exertion Warm-up and Cool-down Normal Training Zone not much slightly quite exhausting very extremely feeling weak exhausting exhausting exhausting 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 to 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 to steps every day for improvement of physical fitness as per professional advice. 6

9 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. 7

10 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 8

11 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 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. 9

12 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. 10

13 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 11

14 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. 2. Right step 1. Left step Start point Step length 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. 12

15 Drink water after exercising. Wear a jacket to avoid getting a cold. Do stretching exercises to relax the muscles. 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. 13

16 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 Southern District Central & Western District Wan Chai District Eastern District Sham Shui Po District Yau Tsim Mong District Wong Tai Sin District Kwun Tong District Kowloon City District Walking Track Ap Lei Chau Wind Tower Park Sun Yat Sen Memorial Park to Central Pier No. 7 Hong Kong Park Wan Chai Park Bowen Road Quarry Bay Park Lai Chi Kok Park Kowloon Park Tsim Sha Tsui Promenade Po Kong Village Road Park Ngau Chi Wan Park Laguna Park Jordan Valley Park Kowloon Tsai Park Kowloon Walled City Park & Carpenter Road Park Total Length of Walking Track 1 200m 2 430m 1 200m 312m 3 930m 1 300m 1 000m 600m 900m 683m 650m 290m 210m 500m 856m 800m 1 800m 14

17 District Tai Po District Sai Kung District Sha Tin District Tuen Mun District Yuen Long District North District Tsuen Wan District Kwai Tsing District Islands District Walking Track Tai Po Waterfront Park Mui Shue Hang Playground Sai Kung Promenade Po Tsui Park Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade Sha Tin Park Ma On Shan Park Ma On Shan Promenade Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground Yuen Long Park Tin Shui Wai Park North District Park Pak Fuk Tin Sum Playground Shing Mun Valley Park Tsuen Wan Park Tsing Yi Park Tsing Yi Promenade Cheung Chau Sports Ground Tung Chung North Park & Man Tung Road Park Total Length of Walking Track 517m 1 600m 1 536m 750m 566m 1 100m 2 800m 1 500m 950m 610m 920m 630m 450m 3 223m 2 032m 800m 800m 900m 570m 460m 1 600m 1 000m 550m 800m 2 100m 1 200m 800m 1 250m 250m 1 200m 15

18 Location Map of Fitness Walking Tracks in 18 Districts Legend 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 kg) Starting point of the fitness walking track Finishing point of the fitness walking track Park Office MTR Station Bus Stop Toilet Footbridge Southern District Ap Lei Chau Wind Tower Park Ap Lei Chau Wind Tower Park Ap Lei Chau Estate 1200m 50-60* Ap Lei Chau Promenade Ap Lei Chau Municipal Services Building Ap Lei Chau Bridge Road Bus: 90, 90B, 90C, 91, 91A, 92, 95, 99, 171, 590A, 592, 595, 671 Public Light Bus: 27, 29, 29A, 36, 36X, 37, 37A 16

19 Central and Western District Sun Yat Sen Memorial Park to Central Pier No. 7 Sun Yat Sen Memorial Park Victoria Harbour Shun Tak Centre Central Pier No m * Sheung Wan Station Hong Kong Station Exchange Square Jardine House General Post Office Tram : 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 Hong Kong Park 1200m 45-50* Cotton Tree Drive Supreme Court Road Aviary Conservatory Kennedy Road MTR: 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, P, 690, 720A, 789, 905, 930, 934, 935, 960, 961, 962, 968, 969, 969A Public Light Bus: 1A, 24A, 24M 17

20 Cross Lane Wan Chai District Wan Chai Park Queen s Road East Spectator Stand 312m 10-15* MTR: Wan Chai Station Exit A3 Bus: 1, 101, 111, 111P(Bullock Lane Stop), 37B, 37X, 75, 90, 97, 509A (Burrows Street Stop) Wan Chai District Bowen Road Monmouth Terrace Bowen Road Tennis Court Happy Valley Bowen Road Park Bowen Road Lover s Stone Garden 3930m * Public Light Bus: Green Bus No.28, drop off at Kennedy Road Monmouth Terrace 18

21 Eastern District Quarry Bay Park 1300m 50-60* Victoria Harbour Taikoo Station Sai Wan Ho MTR: 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 Sham Shui Po District Lai Chi Kok Park Mei Foo Station Lai Chi Kok Bridge Mei Foo Sun Chuen 1000m 40-50* 600m 25-30* Broadway Street Lingnan Garden MTR: Mei Foo Station Exit D Bus: 6, 6C, 38A, 46X, 60X, 68X, 69X, 98C, E21 19

22 Yau Tsim Mong District Kowloon Park 900m 35-45* Austin Road Haiphong Road Tsim Sha Tsui Station Nanthan Road Jordan Station MTR: 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 Tsim Sha Tsui Promenade Cross Harbour Tunnel 683m 30-35* Salisbury Road Avenue of Stars Chatham Road South HK Space Museum MTR: Tsim Sha Tsui Station Exit J Bus: 1R, 5A, 8P, 13X, P21, 35A, 208, 230X, 260X, 269B 20

23 Wong Tai Sin District Po Kong Village Road Park Po Kong Village Road 650m 25-30* Bus: 3B, 3C, 3D, 116, 203E Public Light Bus: 19M, 33 Wong Tai Sin District Ngau Chi Wan Park Fung Shing Street 290m 10-15* 210m 10-15* Bus: 3M, 3P, 10, 21, 91, 91M, 606 Public Light Bus: 16A, 16B, 16S 21

24 Kwun Tong District Laguna Park Wai Yip Street Cha Kwo Ling Road Wai Fat Road 500m 20-25* MTR: Lam Tin Station Exit D1 Bus: 40, 219X, 621 Public Light Bus: 23B, 23C, 69 Kwun Tong District Jordan Valley Park New Clear Water Bay Road 856m 35-40* Bus: 23, 23M, 26, 26M, 27, 29M, 42, 91, 91M, 92, 95 Public Light Bus: 12, 47, 48, 49, 54, 54S, 60,

25 Kowloon City District Kowloon Tsai Park 800m 30-40* Inverniess Road Kowloon Tsai Swimming Pool Baptist University Road Kowloon Tsai Sports Ground La Salle Road Bus : 1, 7B, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891 Dumbarton Road Kowloon City District Kowloon Walled City Park & Carpenter Road Park 1800m 70-85* Mei Tung Estate Tung Tau Tsuen Road Tung Tau Estate Tung Tsing Road Bus : 1, 10, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891 Public Light Bus : 25M, 39M Carpenter Road Lok Sin Road 23

26 Tai Po District Tai Po Waterfront Park 517m 20-25* Fu Shin Estate Yuen Shin Road Amphitheatre MTR : 30-minute walk from Tai Po Market Station MTR Feeder Bus Route : Tai Po Market Station K17 Bus : 71K, 71S, 72A, 73, 73X, 74K, 75K, 75X, 271, 275, 275R, 275S Tai Po District Mui Shue Hang Playground 1600m 65-75* Tai Po Road Parc Versailles Mui Shu Hang Road Tai Po Tau Shui Wai Lam Tsuen River Tolo Highway Tai Po Tai Wo Road MTR : minutes walk from Tai Wo Station Public Light Bus : 21K, 25K 24

27 Po Hong Road Sai Kung District Sai Kung Promenade 1536m 60-75* Car park Sai Kung Waterfront Park Tai Mong Tsai Road Sha Ha Road Wai Man Road Sai Kung Swimming Pool Sai Kung Tang Shiu Kin Sports Ground Pier Bus : 92, 94, 99, 299X, 792M Public Light Bus : 1, 1A, 12, 101M Sai Kung District Po Tsui Park 750m 30-35* 566m 25-30* Po Tai House Yuk Nga Lane Po Lam Road North Po Lam Estate Well On Garden MTR : Po Lam Station Exit A1 Bus : 93A, 93K, 296M, 690 Public Light Bus : 10M 25

28 Sai Kung District Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade Tiu Keng Leng Station Tseung Kwan O Station Chi Shin Street Chui Ling Road Po Yap Road Tong Yin Street Tong Chun Street 1100m 40-50* 2 800m * LOHAS Park Station MTR : Tiu Keng Leng Station Exit A2 walk about 6 mins, LOHAS Park Station Exit A walk about 2 mins Bus : 694, 796P, 796X, 798 Public Light Bus : 110, 112M 26

29 Sha Tin District Sha Tin Park 1500m 60-70* 950m 40-45* 610m 25-30* Shing Mun River Channel Sha Tin Town Hall Sha Tin District Ma On Shan Park Royal Park Hotel New Town Plaza Phase III MTR : 7-minute walk from Shatin Station Bus : 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, 170 Public Light Bus : 60K, 62K, 65A, 65K, 66K, 67K, 68K, 403, 403A, 481A, 803, 804, m 40-45* 630m 25-30* 450m 20-25* Maze Ma On Shan Swimming Pool Central Lawn MTR : Ma On Shan Station Bus : 40X, 85M, 86C, 86K, 86S, 87D, 87K, 89D, 680, 680X, 682, 885, A41P Public Light Bus : 26, 803, 807A, 807B, 807K, 808,

30 Sha Tin District Ma On Shan Promenade 3223m * Sha Tin Hoi Ning Tai Road Hang On Station Hang On Estate Ma On Shan Kam Fung Swimming Pool Court Ma On Shan Chung On Estate Park Ma On Shan Station Kam Tai Court Tai Shui Hang Station MTR : Tai Shui Hang Station, Hang On Station, Ma On Shan Station Bus : 43X, 81C, 85K, 86K, 89C, 286M, 289K, 680, 681, 682, A41P Public Light Bus : 26, 808, 810 Tuen Mun District Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground Tuen Mun Station Tuen Mun Park Yau Oi Estate Wong Chu Road Hoi Wong Road Pui To Road 2032m 80-95* Tuen Mun River Channel Wu Shan Riverside Park Sun Tuen Mun Centre Wu Shan Recreation Playground MTR: Tuen Mun Station Light 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 ) 28

31 Yuen Long District Yuen Long Park 800m 30-40* 5-a-side soccer pitch Fountain Plaza Aviary Pagoda Park Office 7-a-side soccer pitch Light Rail Transit: 610, 614, 615, 761P Bus: 53, 64K, 68M, 68X, 76K, 77K, 268B, 268C, 269D, 276, 276P, 968, K68 Yuen Long District Tin Shui Wai Park Fountain Plaza Children Play Area Children Play Area 800m 30-40* Sculpture Walk Palm Garden Gateball Court Tin Shui Road Light Rail Transit: 705, 706, 751, 761P Bus: 69M, 69X, 269B, 269C, 269D, 276, 276A, 276P, 969, E34 Public Light Bus: 77 29

32 North District North District Park Artificial Lake Amphitheatre 900m 35-45* 570m 25-30* 460m 20-25* Terraced Garden Rock Garden Children s Playground Bus: 73, 73A, 73K, 78K, 79K, 270A, 273A, 276, 276P, 373 Public Light Bus: 44, 44A, 50K, 51K, 55K North District Pak Fuk Tin Sum Playground 1600m 65-75* (Finishing Point at Distance Post 27) 1000m 40-50* 550m 20-25* Fanling Centre Fanling Highway Avon Park Yat Ming Road Pak Wo Road Po Kwong School Bus : 270A, 270P, 273, 273A, 273D, 273S, 278K, 278P, 278X, 279X, 70X, 76K, 78K, 79K, N270, N42A, A43 Public Light Bus : 52A, 52B, 52K, 54A, 54K, 56A, 56B, 56C, 56K, 501A, 501K 30

33 Tsuen Wan District Shing Mun Valley Park Shing Mun Valley Park (South-Garden) 800m 30-40* Bus: 32, 32B, 32M, 43X Public Light Bus: 81M, 82M, 94 Tsuen Wan District Tsuen Wan Park Tsuen Wan Park Primary School Riviera Gardens Tsuen Wan West Station Pier 2100m * MTR: Tsuen Wan West Station Bus: 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, R42 Public Light Bus: 86, 87K, 94S, 95, 95K, 96, 96P, 99, 141, 301M, 409K 31

34 Kwai Tsing District Tsing Yi Park Tsing Yi Park Office Toddlers Play Area St.Paul s Village Soccer Pitch Palm Garden Prunus Garden Large Waterfall Tsing Yi Station 1200m 50-60* 800m 30-40* MTR: Tsing Yi Station Bus: 41A, 41M, 42C, 44, 44M, 49X Public Light Bus: 88 Kwai Tsing District Tsing Yi Promenade 1250m 50-60* Villa Esplanada Maritime Square Tsing Yi Station Tierra Verde Tsing Yi Sports Ground Tivoli Garden Tsing Yi Swimming Pool Bus: 41P, 68A, 248M, 249M, 249X, 279X Public Light Bus: 88A, 88E, 88F, 140M, 308A, 308M, 310M,

35 250m 10-15* 1200m 50-60* 33

36 Acknowledgement of (for providing the information)