Acknowledgement of

(for providing the information)

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.

1

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 SpeedWalk at a speed of 50 to 100 metres per minute.

Exercising Heart RateKeep the exercising heart rate between the lower limit and middle zone of the target training heart rate zone while walking.

2

Calculation of Target Training Heart Rate Zone:

Lower limit Middle Upper 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)

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.

3

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.

4

“How long”, “how far” and “how vigorous” should I walk in order to reap the above health benefits?

Make Reference to Baseline IndicatorAs 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 WalkingA 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

5

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

6

Effects of WalkingYou 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.

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.

not much slightly quite exhausting very extremelyfeeling weak exhausting exhausting exhausting

Warm-up and Normal Cool-down Training Zone

Scale of the Rate of Perceived Exertion

7

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.

• ● ● ● ■ ■ ■ ■

8

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

9

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 StretchStand 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 StretchRaise and bend

one of your legs.

Grab the bent

foot to stretch the

quadricept. Hold

the stretch for ten

seconds.

Standing Hamstring StretchFront leg stands

straight with heel

resting on the

ground. Press the

thigh of your front

leg with one of

your hands. Hold

the stretch for ten

seconds.

Ankle RotationRotate your ankles.

10

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.

11

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

12

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.

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.

2. Right step

Start point

1. Left step

Step length

13

Drink water after exercising.

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.

Wear a jacket to

avoid getting a

cold. Do stretching

exercises to relax

the muscles.

14

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 TrackTotal Length of Walking Track

Southern District

Ap Lei Chau Wind Tower Park 1 200m

Central & Western District

Sun Yat Sen Memorial Park to Central Pier No. 7

2 430m

Hong Kong Park 1 200m

Wan Chai District

Wan Chai Park 312m

Bowen Road 3 930m

Eastern District

Quarry Bay Park 1 300m

Sham Shui Po District

Lai Chi Kok Park1 000m 600m

Yau Tsim Mong District

Kowloon Park 900m

Tsim Sha Tsui Promenade 683m

Wong Tai Sin District

Po Kong Village Road Park 650m

Ngau Chi Wan Park290m 210m

Kwun Tong District

Laguna Park 500m

Jordan Valley Park 856m

Kowloon City District

Kowloon Tsai Park 800m

Kowloon Walled City Park & Carpenter Road Park

1 800m

15

District Walking TrackTotal Length of Walking Track

Tai Po DistrictTai Po Waterfront Park 517m

Mui Shue Hang Playground 1 600m

Sai Kung District

Sai Kung Promenade 1 536m

Po Tsui Park750m566m

Tseung Kwan O Waterfront Park &Tseung Kwan O Promenade

1 100m2 800m

Sha Tin District

Sha Tin Park1 500m950m610m

Ma On Shan Park920m630m450m

Ma On Shan Promenade 3 223m

Tuen Mun District

Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground

2 032m

Yuen Long District

Yuen Long Park 800m

Tin Shui Wai Park 800m

North District

North District Park900m 570m 460m

Pak Fuk Tin Sum Playground1 600m1 000m550m

Tsuen Wan District

Shing Mun Valley Park 800m

Tsuen Wan Park 2 100m

Kwai Tsing District

Tsing Yi Park1 200m800m

Tsing Yi Promenade 1 250m

Islands District

Cheung Chau Sports Ground 250m

Tung Chung North Park & Man Tung Road Park

1 200m

16

1200m 50-60*

How to AccessBus: 90, 90B, 90C, 91, 91A, 92, 95, 99, 171, 590A, 592, 595, 671 Public Light Bus: 27, 29, 29A, 36, 36X, 37, 37A

Ap Lei Chau Wind Tower Park Ap Lei Chau Promenade

Ap Lei Chau

Municipal

Services Building

Southern District Ap Lei Chau Wind Tower Park

Ap Lei Chau Bridge Road

Ap Lei Chau Estate

Footbridge

Location Map of Fitness Walking Tracks in 18 DistrictsLegend

Route of the Fitness Walking Track (Total Track Length/Meter) Calories consumed after walking through the whole route (*Based on a medium-sized body, weighted 50-60 kg) Starting point of the fitness walking track Finishing point of the fitness walking track Footbridge

Park Office

MTR Station

Bus Stop

Toilet

17

Cotton Tree Drive

Conservatory

1200m 45-50*

How to AccessMTR: 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

Kennedy Road

Central and Western District Hong Kong Park

Supreme Court Road

Aviary

Sheung WanStation

Shun Tak Centre

Hong KongStation

ExchangeSquare

JardineHouse

GeneralPost Office

Central Pier No.7

Sun Yat Sen Memorial Park

Victoria Harbour

2430m 95-115*

How to AccessTram : 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 Sun Yat Sen Memorial Park to Central Pier No. 7

18

How to AccessPublic Light Bus: Green Bus No.28, drop off at Kennedy Road Monmouth Terrace

3930m 155-185*

Wan Chai District Bowen Road

Bowen Road Park

Bowen Road Tennis Court

Bowen Road Lover’s Stone

Garden

Happy Valley

Monmouth Terrace

How to AccessMTR: Wan Chai Station Exit A3Bus: 1, 101, 111, 111P(Bullock Lane Stop), 37B, 37X, 75, 90, 97, 509A (Burrows Street Stop)

Spectator Stand

312m 10-15*

Queen’s Road East

Cross Lane

Wan Chai District Wan Chai Park

19

How to AccessMTR: Mei Foo Station Exit D Bus: 6, 6C, 38A, 46X, 60X, 68X, 69X, 98C, E21

Lingnan Garden

Mei Foo Sun Chuen

Lai Chi Kok Bridge 1000m 40-50* 600m 25-30*

Sham Shui Po District Lai Chi Kok Park

Broadway Street

Mei Foo Station

How to AccessMTR: 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

1300m 50-60*

Taikoo Station

Victoria Harbour

Sai Wan Ho

Eastern District Quarry Bay Park

20

Cros

s Har

bour

Tunn

el

HK SpaceMuseum

683m 30-35*

Salisbury Road

Avenue of Stars

Chatham Road South

Yau Tsim Mong District Tsim Sha Tsui Promenade

How to AccessMTR: Tsim Sha Tsui Station Exit J Bus: 1R, 5A, 8P, 13X, P21, 35A, 208, 230X, 260X, 269B

900m 35-45*

How to AccessMTR: 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

Yau Tsim Mong District Kowloon Park

Haiphong Road

Tsim Sha Tsui Station Nanthan Road

Austin Road

Jordan Station

21

How to AccessBus: 3M, 3P, 10, 21, 91, 91M, 606Public Light Bus: 16A, 16B, 16S

Fung Shing Street

290m 10-15* 210m 10-15*

Wong Tai Sin District Ngau Chi Wan Park

How to AccessBus: 3B, 3C, 3D, 116, 203EPublic Light Bus: 19M, 33

650m 25-30*

Po Kong Village Road

Wong Tai Sin District Po Kong Village Road Park

22

How to AccessBus: 23, 23M, 26, 26M, 27, 29M, 42, 91, 91M, 92, 95Public Light Bus: 12, 47, 48, 49, 54, 54S, 60, 104

New Clear Water B

ay Road

856m 35-40*

Kwun Tong District Jordan Valley Park

Wai Fat Road

500m 20-25*

How to AccessMTR: Lam Tin Station Exit D1 Bus: 40, 219X, 621Public Light Bus: 23B, 23C, 69

Kwun Tong District Laguna Park W

ai Yip Street

Cha Kwo Ling Road

23

1800m 70-85*

How to AccessBus : 1, 10, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891Public Light Bus : 25M, 39M

Kowloon City District Kowloon Walled City Park & Carpenter Road Park

Carpenter Road

Lok SinRoad

Tung Ta

u Tsuen Road

Mei Tung Estate Tung Tau Estate

Tung Tsing Road

800m 30-40*

Kowloon City District Kowloon Tsai Park

How to AccessBus : 1, 7B, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891

La SalleRoad

Kowloon TsaiSwimming Pool

Kowloon TsaiSports Ground

Dumbarton Road

Baptist University Road

Inverniess Road

24

1600m 65-75*

How to AccessMTR : 15-20 minutes walk from Tai Wo StationPublic Light Bus : 21K, 25K

Tai Po Road

Mui Shu Hang Road

ParcVersailles

Lam Tsuen River

Tai Po Tai Wo Road

Tolo Highway

Tai Po TauShui Wai

Tai Po District Mui Shue Hang Playground

517m 20-25*

How to AccessMTR : 30-minute walk from Tai Po Market Station MTR Feeder Bus Route : Tai Po Market Station K17Bus : 71K, 71S, 72A, 73, 73X, 74K, 75K, 75X, 271, 275, 275R, 275S

Fu Shin Estate

Yuen Shin Road

Amphitheatre

Tai Po District Tai Po Waterfront Park

25

750m 30-35* 566m 25-30*

How to AccessMTR : Po Lam Station Exit A1Bus : 93A, 93K, 296M, 690Public Light Bus : 10M

Po Lam Estate

Po TaiHouse

Po Hong Road

Yuk Nga Lane

Well OnGarden

Po L

am R

oad

North

Sai Kung District Po Tsui Park

1536m 60-75*

How to AccessBus : 92, 94, 99, 299X, 792MPublic Light Bus : 1, 1A, 12, 101M

Wai Man Road

Sha Ha Road

Car park

Sai KungTang Shiu Kin

Sports Ground

Sai KungSwimming

Pool

Sai KungWaterfront Park

Tai Mong TsaiRoad

Sai Kung District Sai Kung Promenade

Pier

26

How to AccessMTR : Tiu Keng Leng Station Exit A2 walk about 6 mins, LOHAS Park Station Exit A walk about 2 minsBus : 694, 796P, 796X, 798Public Light Bus : 110, 112M

1100m 40-50*

2 800m 110-130*

Tiu Keng LengStation

Chi Shin Street

Tong Chun Street

Tong Yin Street

Chui Ling Road

Po Yap RoadTseung Kwan O Station

LOHAS Park Station

Sai Kung District Tseung Kwan O Waterfront Park & Tseung Kwan O Promenade

27

920m 40-45* 630m 25-30* 450m 20-25*

How to AccessMTR : Ma On Shan StationBus : 40X, 85M, 86C, 86K, 86S, 87D, 87K, 89D, 680, 680X, 682, 885, A41PPublic Light Bus : 26, 803, 807A, 807B, 807K, 808, 810

Central Lawn

Maze

Ma On ShanSwimming Pool

Sha Tin District Ma On Shan Park

1500m 60-70* 950m 40-45* 610m 25-30*

How to AccessMTR : 7-minute walk from Shatin StationBus : 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, 170Public Light Bus : 60K, 62K, 65A, 65K, 66K, 67K, 68K, 403, 403A, 481A, 803, 804, 810

Sha Tin Town Hall

Shing Mun River Channel

New Town PlazaPhase III

Royal Park Hotel

Sha Tin District Sha Tin Park

28

2032m 80-95*

How to AccessMTR: Tuen Mun StationLight 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 )

Wu ShanRiverside Park

Tuen Mun Park

Wu Shan Recreation Playground

Yau Oi Estate

Sun Tuen MunCentre

Pui To Road

Tuen Mun District Tuen Mun Park, Wu Shan Riverside Park & Wu Shan Recreation Playground

TuenMun

Station

Wong Chu Road Hoi Wong Road

Tuen Mun River Channel

3223m 130-150*

Sha Tin District Ma On Shan Promenade

How to AccessMTR : Tai Shui Hang Station, Hang On Station, Ma On Shan StationBus : 43X, 81C, 85K, 86K, 89C, 286M, 289K, 680, 681, 682, A41PPublic Light Bus : 26, 808, 810

Tai Shui Hang Station

Hang On StationMa On Shan Station

Ma On ShanPark

Sha Tin Hoi

Kam Tai Court

Hang On Estate

Chung On Estate

Kam FungCourt

Ma On ShanSwimming Pool

Ning Tai Road

29

Yuen Long District Tin Shui Wai Park

FountainPlaza

Tin Shui Road

ChildrenPlay Area

ChildrenPlay Area

Palm Garden

How to AccessLight Rail Transit: 705, 706, 751, 761PBus: 69M, 69X, 269B, 269C, 269D, 276, 276A, 276P, 969, E34Public Light Bus: 77

800m 30-40*

SculptureWalk

GateballCourt

FountainPlaza

AviaryPagoda

ParkOffice

5-a-sidesoccer pitch

7-a-sidesoccer pitch

How to AccessLight Rail Transit: 610, 614, 615, 761PBus: 53, 64K, 68M, 68X, 76K, 77K, 268B, 268C, 269D, 276, 276P, 968, K68

800m 30-40*

Yuen Long District Yuen Long Park

30

1600m 65-75*

1000m 40-50* 550m 20-25*

(Finishing Point at Distance Post 27)

North District Pak Fuk Tin Sum Playground

How to AccessBus : 270A, 270P, 273, 273A, 273D, 273S, 278K, 278P, 278X, 279X, 70X, 76K, 78K, 79K, N270, N42A, A43Public Light Bus : 52A, 52B, 52K, 54A, 54K, 56A, 56B, 56C, 56K, 501A, 501K

Po Kwong School

AvonPark

Yat Ming

Road

Pak Wo Road

Fanling HighwayFanling Centre

How to AccessBus: 73, 73A, 73K, 78K, 79K, 270A, 273A, 276, 276P, 373 Public Light Bus: 44, 44A, 50K, 51K, 55K

North District North District Park

TerracedGarden

Children’sPlayground

ArtificialLake

Amphitheatre

RockGarden

900m 35-45* 570m 25-30* 460m 20-25*

31

Tsuen Wan

West Station

Tsuen Wan Park

Pier

Primary

School Riviera Gardens

How to AccessMTR: Tsuen Wan West StationBus: 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, R42Public Light Bus: 86, 87K, 94S, 95, 95K, 96, 96P, 99, 141, 301M, 409K

2100m 85-100*

Tsuen Wan District Tsuen Wan Park

Shing Mun Valley Park(South-Garden)

How to AccessBus: 32, 32B, 32M, 43XPublic Light Bus: 81M, 82M, 94

800m 30-40*

Tsuen Wan District Shing Mun Valley Park

32

ToddlersPlay Area

Palm Garden

Soccer Pitch

Tsing Yi ParkOffice

LargeWaterfall

PrunusGarden

St.Paul’sVillage

Tsing YiStation

How to AccessMTR: Tsing Yi StationBus: 41A, 41M, 42C, 44, 44M, 49X Public Light Bus: 88

1200m 50-60*800m 30-40*

Kwai Tsing District Tsing Yi Park

How to AccessBus: 41P, 68A, 248M, 249M, 249X, 279XPublic Light Bus: 88A, 88E, 88F, 140M, 308A, 308M, 310M, 312

VillaEsplanada

Maritime Square

Tierra VerdeTivoli

Garden

1250m 50-60*

Tsing YiStation

Kwai Tsing District Tsing Yi Promenade

Tsing YiSports Ground

Tsing YiSwimming

Pool

3333

1200m 50-60*

250m 10-15*

Acknowledgement of

(for providing the information)