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.
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
Calculation of Target Training Heart Rate Zone:
Lower 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)
Middle
Upper limit
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”)
or
(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)
(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
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
“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 2 000 calories through
physical activities is suggested to enhance health and reduce the risk
of cardiovascular disease. This can be achieved by burning off 1 000
calories through exercise and losing another 1 000 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
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
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 not much
feeling
slightly
weak
Normal
Training Zone
quite
exhausting
very
extremely
exhaustingexhausting 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 8 000 to 10 000 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 8 000 to 10 000 steps
every day for improvement of physical fitness as
per professional advice.
6
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
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
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
Standing
Ankle Rotation
Raise and bend
Hamstring Stretch Rotate your ankles.
one of your legs.
Front leg stands
Grab the bent
straight with heel
foot to stretch the resting on the
quadricept. Hold
ground. Press the
the stretch for ten thigh of your front
seconds.
leg with one of
your hands. Hold
the stretch for ten
seconds.
9
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
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
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
Step
length
Start point
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
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
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
Walking Track
Total Length of
Walking Track
Southern
District
Ap Lei Chau Wind Tower Park
1 200m
Sun Yat Sen Memorial Park to
Central Pier No. 7
2 430m
Hong Kong Park
1 200m
Wan Chai Park
312m
Bowen Road
3 930m
Eastern
District
Quarry Bay Park
1 300m
Sham Shui Po
District
Lai Chi Kok Park
1 000m
600m
Kowloon Park
900m
Tsim Sha Tsui Promenade
683m
Po Kong Village Road Park
650m
Ngau Chi Wan Park
290m
210m
Laguna Park
500m
Jordan Valley Park
856m
Kowloon Tsai Park
800m
Kowloon Walled City Park &
Carpenter Road Park
1 800m
Central &
Western
District
Wan Chai
District
Yau Tsim
Mong District
Wong Tai Sin
District
Kwun Tong
District
Kowloon City
District
14
District
Tai Po District
Sai Kung
District
Sha Tin
District
Tuen Mun
District
Yuen Long
District
Walking Track
Total Length of
Walking Track
Tai Po Waterfront Park
517m
Mui Shue Hang Playground
1 600m
Sai Kung Promenade
1 536m
Po Tsui Park
750m
566m
Tseung Kwan O Waterfront Park &
Tseung Kwan O Promenade
1 100m
2 800m
Sha Tin Park
1 500m
950m
610m
Ma On Shan Park
920m
630m
450m
Ma On Shan Promenade
3 223m
Tuen Mun Park, Wu Shan Riverside Park &
Wu Shan Recreation Playground
2 032m
Yuen Long Park
800m
Tin Shui Wai Park
800m
North District Park
900m
570m
460m
Pak Fuk Tin Sum Playground
1 600m
1 000m
550m
Shing Mun Valley Park
800m
Tsuen Wan Park
2 100m
Tsing Yi Park
1 200m
800m
Tsing Yi Promenade
1 250m
Cheung Chau Sports Ground
250m
Tung Chung North Park &
Man Tung Road Park
1 200m
North District
Tsuen Wan
District
Kwai Tsing
District
Islands District
15
Location Map of Fitness Walking Tracks
in 18 Districts
Legend
Route of the Fitness Walking Track
(Total Track Length/Meter)
Park Office
Calories consumed after walking through
the whole route (*Based on a medium-sized
body, weighted 50-60 kg)
MTR Station
Starting point of the fitness walking track
Bus Stop
Finishing point of the fitness walking track
Toilet
Footbridge
Southern District Ap Lei Chau Wind Tower Park
Ap Le
i
1200m
Chau
Wind
Towe
r Park
Ap Lei Chau Estate
50-60*
e
enad
rom
P
u
a
ei Ch
Ap L
hau
ei C
Ap L nicipal ing
Mu s Build
ice
Serv
Ap
Lei C
hau Bridge Road
How to Access
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
Central and Western District Sun Yat Sen Memorial Park to Central Pier No. 7
Victoria Harbour
Sun Yat Sen
Memorial Park
Shun
Tak
Sheung Wan
Station
2430 m
Cen
Pier N tral
o.7
Cent
re
Hong Kong
General
Station
Post Office
Exchange
Square
Jardine
House
95-115*
How to Access
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*
ive
Dr
ree
T
n
tto
Co
Sup
re
ad
t Ro
our
eC
m
y
tor
rva
e
s
n
Co
Aviary
Kennedy Road
How to Access
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, 681.
681P, 690, 720A, 789, 905, 930, 934, 935, 960, 961, 962, 968, 969, 969A
Public Light Bus: 1A, 24A, 24M
17
Wan Chai District Wan Chai Park
10-15*
How to Access
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
Bowen Road
Park
3930m
Happy Valley
Bowen Road
Lover’s Stone
Garden
155-185*
How to Access
Public Light Bus: Green Bus No.28, drop off at Kennedy Road Monmouth Terrace
18
East
312m
’s Road
Queen
Cross Lane
Stand
Spectator
Eastern District Quarry Bay Park
1300m
50-60*
Victoria Harbour
Sai Wan Ho
Taikoo Station
How to Access
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
1000m
600m
Mei Foo Sun Chuen
40-50*
25-30*
Broadway Street
ge
k Brid
hi Ko
Lai C
Lingnan
Garden
How to Access
MTR: Mei Foo Station Exit D
Bus: 6, 6C, 38A, 46X, 60X, 68X, 69X, 98C, E21
19
Yau Tsim Mong District Kowloon Park
900m
35-45*
Austin Road
Haiphong Road
Tsim Sha Tsui Station
Nanthan Road
Jordan Station
How to Access
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
Cro
ss
Tu Harb
nn ou
el r
Yau Tsim Mong District Tsim Sha Tsui Promenade
683m
30-35*
f Stars
Avenue o
Salisbury Road
am
ath
h
C
h
ut
So
d
a
Ro
How to Access
MTR: Tsim Sha Tsui Station Exit J
Bus: 1R, 5A, 8P, 13X, P21, 35A, 208, 230X, 260X, 269B
20
HK Space
Museum
Wong Tai Sin District Po Kong Village Road Park
K
Po
d
oa
eR
g
illa
gV
on
650m
25-30*
How to Access
Bus: 3B, 3C, 3D, 116, 203E
Public Light Bus: 19M, 33
Wong Tai Sin District Ngau Chi Wan Park
et
Stre
ng
i
h
gS
Fun
290m
210m
10-15*
10-15*
How to Access
Bus: 3M, 3P, 10, 21, 91, 91M, 606
Public Light Bus: 16A, 16B, 16S
21
Kwun Tong District Laguna Park
Wai Yip Street
Cha Kwo Ling Road
Wai Fat Road
500m
20-25*
How to Access
MTR: Lam Tin Station Exit D1
Bus: 40, 219X, 621
Public Light Bus: 23B, 23C, 69
Kwun Tong District Jordan Valley Park
w
Ne
d
oa
yR
a
rB
ate
W
r
ea
Cl
How to Access
Bus: 23, 23M, 26, 26M, 27, 29M, 42, 91, 91M, 92, 95
Public Light Bus: 12, 47, 48, 49, 54, 54S, 60, 104
22
856m
35-40*
Kowloon City District Kowloon Tsai Park
800m
Invernie
ss Road
30-40*
Kowloon Tsai
Swimming Pool
Kowloon Tsai
Sports Ground
Baptis
t Univ
ersity
Road
La Salle
Road
Dumbarton Road
How to Access
Bus : 1, 7B, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891
Kowloon City District Kowloon Walled City Park & Carpenter Road Park
1800m
70-85*
Mei Tung Estate
en
su
T
u
Ta
ng
u
T
ad
Ro
Tung Tau Estate
Tu
ng
Ts
ing
Ro
ad
Lok Sin
Road
Carpenter Road
How to Access
Bus : 1, 10, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891
Public Light Bus : 25M, 39M
23
Tai Po District Tai Po Waterfront Park
Fu Shin Estate
517m
20-25*
Yue
n Sh
in R
oad
Amphitheatre
How to Access
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 Tau
Shui Wai
Tai Po Road
Parc
Versailles
Mui Sh
u Hang
Road
Lam Tsue
n
River
Tolo Highway
Tai Po Tai Wo Road
How to Access
MTR : 15-20 minutes walk from Tai Wo Station
Public Light Bus : 21K, 25K
24
Sai Kung District Sai Kung Promenade
1536m
60-75*
Car park
Sai Kung
Waterfront Park
Sha Ha Road
Sai Kung
Swimming
Pool
Pier
Wai Man Road
Tai Mong Tsai
Road
Sai Kung
Tang Shiu Kin
Sports Ground
How to Access
Bus : 92, 94, 99, 299X, 792M
Public Light Bus : 1, 1A, 12, 101M
Sai Kung District Po Tsui Park
Po
Lam
Roa
dN
ort
h
750m
566m
30-35*
25-30*
Po Lam Estate
Po Tai
House
a Lane
Yuk Ng
Well On
Garden
Po H
ong
Road
How to Access
MTR : Po Lam Station Exit A1
Bus : 93A, 93K, 296M, 690
Public Light Bus : 10M
25
Sai Kung District Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade
oad
ap R
Po Y
Tseung Kwan O Station
d
Roa
ing
L
i
Chu
Chi Shin Street
Tong Yin Street
Tong Chun Street
Tiu Keng Leng
Station
1100 m
40-50*
2 800 m
110-130*
LOHAS Park
Station
How to Access
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
Sha Tin District Sha Tin Park
1500m
950m
610m
60-70*
40-45*
25-30*
Shing Mun River Channel
Sha Tin Town Hall
Royal Park Hotel
New Town Plaza
Phase III
How to Access
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, 810
Sha Tin District Ma On Shan Park
920m
630m
450m
40-45*
25-30*
20-25*
Maze
Ma On Shan
Swimming Pool
Central Lawn
How to Access
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, 810
27
Sha Tin District Ma On Shan Promenade
3223m
130-150*
Sha Tin Hoi
Ma On Shan
Kam Fung Swimming Pool
Court
ad
Ma On Shan
i Ro Chung On Estate
Park
g Ta
n
i
N
Hang On Station
Ma On Shan Station
Hang On Estate
Kam Tai Court
Tai Shui Hang Station
How to Access
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 Park
Yau Oi Estate
Chu Road
Wong
Tuen
Mun
Station
d
Hoi Wong Roa
Pui To Road
l
ne
Tue
n Mun River Chan Wu Shan
Recreation
Playground
Wu Shan
Riverside Park Sun Tuen Mun
Centre
2032m
80-95*
How to Access
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
Yuen Long District Yuen Long Park
800 m
30-40*
5-a-side
soccer pitch
Fountain
Plaza
Aviary
Pagoda
Park
Office
7-a-side
soccer pitch
How to Access
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
Children
Play Area
Fountain
Plaza
Sculpture
Walk
Children
Play Area
800m
30-40*
Palm Garden
Gateball
Court
Tin Shui Road
How to Access
Light Rail Transit: 705, 706, 751, 761P
Bus: 69M, 69X, 269B, 269C, 269D, 276, 276A, 276P, 969, E34
Public Light Bus: 77
29
North District North District Park
900 m
570 m
460 m
35-45*
25-30*
20-25*
Artificial
Lake
Terraced
Garden
Amphitheatre
Rock
Garden
Children’s
Playground
How to Access
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
550m
40-50*
20-25*
Avon
Park
tre
Cen
ling
Fan
ay
hw
Hig
g
lin
Fan
Pak Wo Road
ng
Mi
Yat Road
Po Kwong School
How to Access
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
Tsuen Wan District Shing Mun Valley Park
Shing Mun Valley Park
(South-Garden)
800 m
30-40*
How to Access
Bus: 32, 32B, 32M, 43X
Public Light Bus: 81M, 82M, 94
Tsuen Wan District Tsuen Wan Park
Tsuen Wan Park
ary
Prim ool
h
Sc
an
en W n
Tsu t Statio
s
We
2100 m
Riviera Gardens
Pier
85-100*
How to Access
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
Kwai Tsing District Tsing Yi Park
Tsing Yi Park
Office
Toddlers
Play Area
St.Paul’s
Village
Prunus
Garden
Soccer Pitch
Palm Garden
Tsing Yi
Station
Large
Waterfall
1200 m
800 m
50-60*
30-40*
How to Access
MTR: Tsing Yi Station
Bus: 41A, 41M, 42C, 44, 44M, 49X
Public Light Bus: 88
Kwai Tsing District Tsing Yi Promenade
1250 m
Maritime Square
Villa
Esplanada
Tsing Yi
Station
Tsing Yi
Sports Ground
Tivoli
Garden
Tierra Verde
Tsing Yi
Swimming
Pool
How to Access
Bus: 41P, 68A, 248M, 249M, 249X, 279X
Public Light Bus: 88A, 88E, 88F, 140M, 308A, 308M, 310M, 312
32
50-60*
250m
10-15*
1200m
50-60*
33
Acknowledgement of
(for providing the information)