Integrating Exercise

The on-again off-again nature of the closure of gyms, swimming pools and other locations where individuals are normally active, on top of being required to stay home at times, can cause real problems for us in terms of staying physically active. Research continues to show that sedentary behaviour and low levels of physical activity can have negative effects on our health, well-being and quality of life. Physical activity is an invaluable tool to help you remain calm and to protect your health.

When we asked students how they are coping with remote learning the greatest number of responses (by a wide margin) were related to staying active and exercising!

“Move around in between classes or you will get very tired, also do some exercise and try not to snack a lot.” – CDNIS student

“I exercise everyday to stay healthy, and I make sure to eat fruits and veggies!”- CDNIS student

“The World Health Organisation recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space.”  – WHO

Luckily there is no shortage of activities one can do even in a small space. Some simple things recommended are:

Take short active breaks throughout the day. Follow an online exercise class. Walk. Stand up.

Working Out at Home

Even though gyms and fitness centres remain closed the good news is that the human body is quite capable of exercising itself without the need for external equipment. Yoga, stretching, push ups, sit ups and the dreaded squat thrusts as well as many other styles can be practised at home. Just create a small space free from things that can be knocked over and then create/follow a regime that works for you. There are so many workout videos on Youtube that you will always find something that works for you. It is important though, to always know what you are doing, also to warm up and down properly so that you don’t injure yourself.

To see more on these and also access a great range of home based exercises take a look at the WHO’s exercise section on their website.


I go for a walk around in the living room and talk to my sibling between each class to stretch my body a bit and talk to someone.– CDNIS student


“Working out in the morning makes me feel refreshed”– CDNIS student


If you are able to go outside during the day then a terrific and easily accessible exercise is jogging/running and it’s one of the best. It requires very little equipment and any level of fitness to get started. One of the most popular app is the UK’s National Health Service Couch to 5K  regime. With this you can be led from a very low level to reaching 5 kilometres in 9 weeks. There is an app and weekly podcasts to take you through it.

“Run everyday, no matter what”– CDNIS student

Hiking in Hong Kong

One of the more surprising things for visitors to Hong Kong (famous for its towering skyscrapers and impressive harbour) is just how much countryside there is. Only 25% of HK is inhabited, the rest is a walker’s paradise with mountains reaching as high as 3140 feet above sea level and lush jungle pathways, mist shrouded hillsides and stunning bay vistas. There are hikes in every part of Hong Kong and many are in easy reach of public transport. Hiking is a great thing to do with a friend or family member. One key safety tip though is to always make sure someone knows where you are going and when you are due to get back. Staying safe is key as it can be easy to get lost. In most parts of Hong Kong you won’t be very lost, but there are some remote parts, so if you are heading out for a serious hike make sure you plan and have a fully charged mobile phone with you. And bring plenty of water!

“I have gone out for walks everyday after school and I have set a time boundary for the amount of homework so that I do not overwork.”– CDNIS student

TimeOut HK has a great guide to hiking with recommended routes from beginners and those with more experience. 

“Moving around, it helps keep the blood flowing, allows you to keep your mind awake, and feel slightly less quarantined. Doing something you like, spending time with your family, something that makes you happy.”– CDNIS student     

Staying hydrated is good for the brain

Did you know that staying hydrated can prevent cognitive fogginess? Read this article by BBC about how staying hydrated is a prevention measure to distraction and a lack of focus, helping you keep on top of your academics.