Acknowledgement of

(for providing the information) Foreword

According to the Report for the “Study on Sport for All - Participation Patterns of 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 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 Middle Upper limit

maximum heart rate x 90% maximum heart rate* x 60% maximum (should be adjusted (can be lowered to 55% for heart rate x according to one’s actual those who are not physically 75% physical conditions and fit and raised to 65% for those training targets. The key is who are physically fit) “know your ability”)

or

(maximum heart rate - (maximum heart rate - resting heart rate) resting heart rate) (maximum heart rate − x 85% x 50% resting heart + resting heart rate + resting heart rate rate) x 70% + (should be adjusted (can be lowered to 45% for resting heart according to one’s actual those who are not physically rate physical conditions and fit and raised to 55% for those training targets. The key is who are physically fit) “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 Normal Cool-down Training Zone

not much slightly quite exhausting very extremely feeling weak exhausting exhausting 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 Quad Stretch Standing Ankle Rotation Stand with one of Raise and bend Hamstring Stretch Rotate your ankles. your feet in front one of your legs. Front leg stands of the other. Bend Grab the bent straight with heel the front knee foot to stretch the resting on the and hold the back quadricept. Hold ground. Press the knee straight. the stretch for ten thigh of your front Keep your heels seconds. leg with one of flat on the ground. your hands. Hold Put both hands on the stretch for ten your front thigh. seconds. 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 When your left sole lands When you pull off your the ground, your weight on the ground, your left toes from the ground, begins to shift from the weight shifts to the left your weight shifts back to right to left foot. foot gradually. The right the right foot. foot is then raised.

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 2. Right step your steps are. The distance between landing one heel on the ground and then 1. Left Step step length the other is known as the step length. The average step length in fitness walking Start point 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.

12 Wear a jacket to avoid getting a cold. Do stretching Drink water after exercising. 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.

Total Length of District Walking Track Walking Track Southern Ap Lei Chau Wind Tower Park 1 200m District Sun Yat Sen Memorial Park to Central & 2 430m Central Pier No. 7 Western District Hong Kong Park 1 200m

Wan Chai Park 312m District Bowen Road 3 930m

Eastern Park 1 300m District 1 000m Park District 600m

Kowloon Park 900m Promenade 683m

Po Kong Village Road Park 650m 290m Park 210m

Laguna Park 500m District Jordan Valley Park 856m

Kowloon Tsai Park 800m District Park & 1 800m Carpenter Road Park

14 Total Length of District Walking Track Walking Track Waterfront Park 517m Mui Shue Hang Playground 1 600m

Sai Kung Promenade 1 536m 750m Sai Kung Po Tsui Park District 566m Tseung Kwan O Waterfront Park & 1 100m Tseung Kwan O Promenade 2 800m

1 500m Park 950m 610m Sha Tin 920m District Park 630m 450m

Ma On Shan Promenade 3 223m

Tuen Mun Park, Wu Shan Riverside Park & 2 032m District Wu Shan Recreation Playground

Yuen Long Park 800m District Tin Shui Wai Park 800m

900m North District Park 570m 460m North District 1 600m Pak Fuk Tin Sum Playground 1 000m 550m

Shing Mun Valley Park 800m District Tsuen Wan Park 2 100m

1 200m Park Kwai Tsing 800m District 1 250m

Cheung Chau Sports Ground 250m North Park & 1 200m Man Tung Road Park

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 MTR Station body, weighted 50-60 kg)

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

1200m 50-60* Ap Lei Chau Wind Tower Park Footbridge

Ap Lei Chau Promenade Ap Lei Chau Estate

Ap Lei Chau Municipal Services Building

A p L ei C ad hau Bridge Ro

How to Access Bus: 90, 90B, 90C, 91, 91A, 92, 95, 99, 171, 590A, 592, 595, 671 : 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 Centre Central Pier No.7

Sheung Wan Station Hong Kong Station General Exchange Post Office Square 2430m 95-115* Jardine House 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*

Su Cotton Tree Drive pr em e C o u r t

R o a Conservatory d

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 Park

Cross Lane

Queen’s Road East

Spectator Stand

312m 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 Happy Valley

Bowen Road Bowen Road Park Lover’s Stone Garden

3930m 155-185*

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

18 Eastern District Quarry Bay Park

1300m 50-60*

Victoria Harbour

Taikoo Station Sai Wan Ho

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

Mei Foo Sun Chuen

Lingnan Garden

How to Access MTR: Exit D Bus: 6, 6C, 38A, 46X, 60X, 68X, 69X, 98C, E21

19 Yau Tsim Mong District

900m 35-45* Haiphong Road

Tsim Sha Tsui Station Nanthan Road

How to Access MTR: 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 Tsim Sha Tsui Promenade

683m 30-35* Avenue of Stars

Tunnel Cross Harbour Salisbury Road

HK Space Museum

Chatham Road South

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

20 Wong Tai Sin District Po Kong Village Road Park

Po Kong Village Road

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

Fung Shing Street

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

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

21 Laguna Park Cha Kwo Ling Road Wai Yip Street Wai Yip

Wai Fat Road

500m 20-25*

How to Access MTR: Exit D1 Bus: 40, 219X, 621 Public Light Bus: 23B, 23C, 69

Kwun Tong District Jordan Valley Park

856m 35-40*

New Road

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 Park

Inverniess Road 800m 30-40*

Kowloon Tsai Swimming Pool

Kowloon Tsai Sports Ground Baptist University Road

La Salle Road Dumbarton Road How to Access Bus : 1, 7B, 11D, 11K, 75X, 85, 85A, 85B, 85C, 113, 891

Kowloon City District & Carpenter Road Park

1800m 70-85*

Mei Tung Estate Tung Tau Tsuen Road

Tung Tsing Road

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

Fu Shin Estate 517m 20-25*

Yuen Shin Road

Amphitheatre

How to Access MTR : 30-minute walk from Station MTR Feeder Bus Route : K17 Bus : 71K, 71S, 72A, 73, 73X, 74K, 75K, 75X, 271, 275, 275R, 275S

Tai Po District Mui Shue Hang Playground

1600m 65-75* Shui Wai Parc Versailles Mui Shu Hang Road

Lam Tsuen River

Tolo Highway

Tai Po Road

How to Access MTR : 15-20 minutes walk from Public Light Bus : 21K, 25K

24 Sai Kung Promenade

1536m 60-75* Car park

Sai Kung Waterfront Park

Sha Ha Road Sai Kung Swimming Pool Pier Wai Man Road 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 Tai 750m 30-35* Yuk Nga Lane House 566m 25-30*

Po Lam Estate Well On Garden

Po Lam Road North

Po Hong Road

How to Access MTR : Exit A1 Bus : 93A, 93K, 296M, 690 Public Light Bus : 10M

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

Tseung Kwan O Station Po Yap Road Tong Chun Street Station Chi Shin Street Chui Ling Road Tong Yin Street

1100m 40-50* LOHAS Park Station 2 800m 110-130*

How to Access MTR : 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

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

Sha Tin Town Hall 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

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

Maze

Ma On Shan Swimming Pool Central Lawn

How to Access MTR : 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 Ma On Shan Chung On Estate Park Ning Tai Road Ma On Shan Station Hang On Station Hang On Estate

Kam Tai Court

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

W

o

n

g

C

h

Tuen u

Tuen Mun Park R

Mun o a

Station d d

Hoi Wong Roa Pui Pui ToRoad

el Tu nn en M r Cha Wu Shan un Rive Recreation Playground Wu Shan Riverside Park Sun Tuen Mun Centre 2032m 80-95*

How to Access MTR: 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 Park

800m 30-40*

Park Office 5-a-side Aviary soccer pitch Fountain Pagoda Plaza 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 Children Play Area Fountain 800m 30-40* Plaza

Sculpture Walk Palm Garden

Gateball Tin Shui Road Court

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

900m 35-45* 570m 25-30* 460m 20-25* Artificial Lake Amphitheatre Terraced Garden

Children’s Rock Playground Garden

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

Avon 1600m 65-75* Park (Finishing Point at Distance Post 27) Centre 1000m 40-50* 550m 20-25* Yat Ming Road

Pak Wo 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 Shing Mun Valley Park

Shing Mun Valley Park (South-Garden)

800m 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 Riviera Gardens Primary School

Tsuen Wan West Station Pier

2100m 85-100*

How to Access MTR: 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

Toddlers Play Area St.Paul’s Tsing Yi Park Village Office

Prunus Soccer Pitch Garden Palm Garden

Large Tsing Yi Waterfall Station 1200m 50-60* 800m 30-40*

How to Access MTR: Bus: 41A, 41M, 42C, 44, 44M, 49X Public Light Bus: 88

Kwai Tsing District Tsing Yi Promenade

1250m 50-60*

Maritime Square

Villa Tsing Yi Tsing Yi Esplanada Station Sports Ground Tivoli Tierra Verde Garden

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 250m 10-15*

1200m 50-60*

33 Acknowledgement of

(for providing the information)