With the fast living and working pace, citizens in Hong Kong are prone to insufficient physical activity and prolonged sitting. With numerous health advantages, physical activity reduces the risk of death and non-communicable diseases, and improves mental health, cognitive health and sleep. As opposed to physical activity, sedentary behavior such as prolonged desk-based office work and watching television, is detrimental to our health. Prolonged sedentary time is associated with increased risks for cardiovascular disease, cancer, type 2 diabetes, as well as allcause mortality.

DH is implementing a social marketing campaign “10,000 Steps a Day” to raise public awareness of the health benefits of walking and encourage people to increase their physical activities. Walking is a simple form of physical activity that most people do every day and can be easily incorporated into daily routine. Walking confers various health benefits. Studies have shown that having an optimal amount of walking daily would reduce the risks of chronic non-communicable diseases and premature death. Walking at a faster pace burns body fat, increases cardiorespiratory fitness and reduces the risk of cardiovascular diseases (including hypertension, coronary heart disease and stroke), as well as prevents the onset of type 2 diabetes. Walking can also reduce the risk of some cancers (such as colon cancer). Besides, walking strengthens muscle and bones and helps relieve symptoms of anxiety and depression. Walking with family for leisure or daily activities can also enhance family cohesion. Family members can support each other by walking more together for better health.

There are many ways to increase daily step count in routine daily activities. For example, using stairs instead of taking the lift or escalator; getting off public transport one stop earlier and walking the rest of the journey; taking morning stroll or casual walk after dinner etc. Adults are recommended to gradually increase their daily step goal to 10,000 based on individual’s own physical conditions, abilities, pace and circumstances. Even if the goal cannot be reached yet, any amount of walking is better than none. Nowadays, many electronic devices are equipped with built-in function to track the steps taken. Walkers can use step counting applications of smart phone or other wearable devices (such as smart watch and fitness trackers) to monitor progress and stay motivated.