Ten-minute workouts for busy Hongkongers that can be done anywhere, no equipment needed

Fewer than half of Hongkongers get enough exercise. Many blame this on their hectic lives and not being able to visit the gym, but as these mini workouts show, a few minutes a day can make all the difference

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You don’t have to go to a gym, or a certain class, to exercise – you can do it at home or in your office. Photo: Shutterstock

Published: 8:00pm, 18 Oct 2017Updated: 8:00pm, 18 Oct 2017

We often get derailed in our exercise routines because we can’t fit the perfect workout into our day. We think we must go to a gym, or a certain class, or use a particular technique. And we end up doing nothing at all – but all that’s about to change.

According to the annual State of Obesity report, “Eighty per cent of American adults do not meet the government’s national physical activity recommendations for aerobic activity and muscle strengthening.” It’s not just Americans: most Hong Kong adults aged 18 to 64 fail to meet World Health Organisation recommendations of at least 150 minutes a week of moderate-intensity physical activity, or 75 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both. According to the Department of Health’s 2016 Behavioural Risk Factor Survey, only 43.6 per cent of Hongkongers do so.

It’s time to move – no matter how little. Slowly build a workout routine that fits in with your lifestyle.

Here are some building blocks. If you do one exercise from each of the five categories below, and three sets of 10 reps, it should take about seven to 10 minutes. Believe me: you can fit it in.

Even taking a moment to stand tall and breathe every day can help. Photo: Shutterstock

1. Mobility and breathing

Standing straight and breathing