From Fat to Fit

We Hongkongers have a reputation for our work ethic—but we seem to be running out of breath as we climb our way to the top. When our long working hours combine with the sheer convenience of life in a city of late-night cha chaan tengs and abundant cabs, there’s zero motivation to strap on those sneakers and work out. In fact, according to a survey conducted by the Centre for Health Protection in April 2009, 53 percent of Hongkongers do no exercise whatsoever in any given week. “Hong Kong’s infrastructure is built for saving time in a fast-paced life,” says Koen Lam, resident personal trainer at California Fitness (various locations including 1 Wellington St., Central, 2522-5229). “There are too many escalators even for short distances—and you just need to raise your hand and a cab pops up.”

Dr. Szeto King-ho, medical director for the Hong Kong Emergency Medical Centre, also blames our ultra-convenient lifestyle for our unsightly bulges. “The internet, gaming, social networking, and food combined with inactivity is the leading cause of pathological obesity,” says Dr. Ho. And don’t bank on good genetics either. Many elderly people in Hong Kong appear to age well, but the simple fact is that our parents spent more time outdoors than we do. This chronic inactivity is causing health problems such as heart and vascular diseases, hypertension and diabete —which are appearing in people at increasingly younger ages.

The solution? Dr. Szeto prescribes a Total Lifestyle Change—that is, 30 minutes of cardio, five times a week. Sadly, those reports and spreadsheets aren’t going to go away just because you need to hop on a treadmill. But you can make definite improvements to your health by fitting in a little bit of exercise during your working week. Read on to learn how even the busiest working stiff can squeeze in a few relatively pain-free workouts here and there. Soon you'll be doing bicep curls with the office printer and bench pressing the receptionist.

Step 1: Before Work
California Fitness's Koen Lam recommends waking up 15 minutes earlier to squeeze in a workout before heading to the office. Warm up with some jumping jacks to get the heart rate up, followed by some crunches, and then as many push-ups as you can. There doesn't need to be a set routine—this workout is just to increase your metabolism for the day, boost energy, and put you in a good mood.

Take advantage of the morning to load up on carbs, but don’t dig into plain white buns. Koen advises filling up on whole grains, which release their energy slowly—keeping you energized throughout the day.

Step 2: Getting fit at work
Koen suggests replacing your chair with a Pilates ball. The unstable surface will force you to maintain good posture, and your core muscles [the important ones that support your spine and dictate your posture] will be constantly working to keep the ball in place. Koen recommends these strengthening techniques you can take to the office:

• When sitting in your chair, try not to slump forward and rest on your elbows as this posture is bad for your back and promotes a pot belly. Roll your chest up and straighten your back.
   
• Try gripping your chair's arm rests and doing dips, lowering and raising            yourself in your seat. Everyone else has been sitting in that same sore position, so they’ll understand if you bust this move out at lunchtime. You might even get a group workout going.