Difficulty: Summiteer (Level 3)
Lately, Andy Lee has found it easier to sleep and focus on his studies. What is his secret? Since last October, he has been exercising every day.
Every day, the 16-year-old runs for 30 to 45 minutes and plays basketball at his school, Hong Kong International School. He has experienced the benefits of an active lifestyle – for his health and his grades.
“I feel like my grades ... significantly improved after exercising every day,” he said.
However, Andy’s habits are unusual for kids his age in Hong Kong. Most of the city’s children do not get the recommended amount of daily exercise.
Running out of steam
A study from the University of Hong Kong found more than 90 per cent of the city’s children do not get at least 60 minutes of daily exercise. This is the minimum amount recommended by the World Health Organization.
Andy felt that the pressure to do well in school got in the way of exercise.
“A lot of local schools ... are really competitive when it comes to academics and study, and you don’t have as much time to work out,” he said.
Andy made an active change in his routine after he read about what happens in the brain when we exercise.
“It talked about how physical activity and exercise actually helps improve ... the brain’s productivity, and it also helps with procrastination and time management,” the teen said.
Since he started getting more active, Andy said he felt more energetic and could fall asleep more easily.
How to start
Ashleigh Martin is a certified personal trainer and coach for young athlete development. She noted the benefits of exercise for the body and mind.
“Exercise can help manage growing pains, strengthen and stabilise joints to prevent injuries, as well as help adolescents regulate sleep,” she said.
Martin said physical activities could also be a way for teens to learn leadership skills, such as focus.
Andy’s advice for other young Hongkongers looking to be more active was to “just get started”.
Martin suggested doing activities with friends and family to make it a bonding experience. You could try joining a charity dog walk or going around your neighbourhood. You could also turn everyday moments into active games.
“See how many steps you can skip and ... focus on how many you can complete with good posture,” Martin said.
“If you have a lift in your building, see if you can beat your family or friends by taking the stairs.”
Use the puzzle below to test your knowledge of the vocabulary words in the story.
Suggested answers
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Stop and think: Andy began to sleep better and feel more energetic. He also saw that his grades improved.
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Think about it: Andy says that school is too competitive and stressful, and it prevents kids from exercising.
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Consider this: What are some ways to get more exercise? Martin suggested to do activities with your friends and family that are more fun. She also said that you can transform normal tasks into games.
