Lately, it has been easier for Andy Lee to focus on his studies, sleep soundly and manage his schedule.
What is his secret? Since last October, he has been prioritising daily exercise.
Every day, Andy has been running for 30 to 45 minutes and also plays basketball at school. He has seen first-hand the benefits that come with an active lifestyle.
“I feel like my grades ... significantly improved after exercising every day,” said the 16-year-old, who attends Hong Kong International School.
As Andy has seen these changes over the past half year, daily exercise has become an indispensable part of his routine, not only for his health but also for his performance at school.
However, Andy’s habits are unusual for kids his age in Hong Kong, as the vast majority of the city’s children are not getting the recommended amount of daily physical activity.
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Not enough physical activity
A recent study from the University of Hong Kong (HKU) revealed that more than 90 per cent of the city’s youngsters do not get at least 60 minutes of medium or intense exercise every day – this is the recommended amount from the World Health Organization (WHO).
The WHO also says children aged five to 17 should strengthen their muscles and bones three times per week.
HKU’s researchers attributed the city’s low figure to parents prioritising tutorial classes and revision over their children’s physical development.
Andy felt that the competitive school environment was another reason for this lack of exercise among youth.
“There are a lot of local schools that are really competitive when it comes to academics and study, and you don’t have as much time to work out,” he said.
“As a society, [we] can change this because it’s not healthy at all for students to not get at least one hour of exercise.”
Ashleigh Martin – a certified personal trainer and coach for exercise nutrition and young athlete development – was unsurprised to hear this statistic, but found that 90 per cent was “incredibly high”.
“I believe a lot of youths don’t involve themselves in physical activities because of a general expectation to ... perform at a high level in academics,” said Martin, who is also a boxer and mixed martial arts fighter.
According to the trainer, even when students have free time, they are more likely to spend it playing online games or scrolling on social media.
“Playing online games ... offers huge [dopamine] rewards,” she said, adding that this meant youth would be less likely to seek out this “feel-good” hormone from other sources, such as exercise.
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Benefits of movement
Andy’s change in mentality came after he read an article about the neuroscience behind 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,” Andy said.
“That same day, I decided to go on a run.”
The list of benefits for Andy also included higher energy levels and falling asleep more easily.
The teen added that running improved his mental toughness because it was a difficult activity for him.
“That’s the factor that made my mental strength a lot stronger ... Even if I don’t like it, I’m going to push myself to do it,” he said, adding that this same mindset could be useful for academic settings.
Martin also emphasised the physical and cognitive benefits for children and teens.
“Exercise can help manage growing pains, strengthen and stabilise joints to prevent injuries, as well as help adolescents regulate sleep,” she said, adding it could also develop focus, discipline and other leadership qualities.
Advice for making exercise a priority
While it may seem daunting to jump into exercise, it does not have to be a complicated routine.
Andy’s advice for other youngsters looking to get moving was to “just get started”.
“A lot of people push things back, and they’ll say they’ll do it later or they don’t want to do it. I think the only cheat code is to ... start,” he said.
“You could either fall in love with the process, like me, or you could really dislike the process and find another approach to it.”
Martin also suggested doing activities with friends and family to make it a bonding experience – you could try joining a charity dog walk together or going on a brisk stroll around the neighbourhood.
To incorporate exercise into your routine, you could also gamify everyday activities.
“See how many steps you can skip ... Schools are often full of stairs walked daily, [so] focus on how many you can complete with good posture – [a] backpack is a huge strength bonus,” she said.
“If you have a lift in your building, see if you can beat your family or friends by taking the stairs.”
Martin also pointed out how exercise could help students explore the possibilities of what their muscles can do. She advised being “genuinely curious about your own body” by asking questions: “What am I capable of? How can I get stronger or better?”
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Stop and think: What can schools change so that students get enough exercise every day?
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Why this story matters: Amid a competitive academic environment and the prevalence of going online to relax, exercise is a low priority for many youth in Hong Kong. But an active lifestyle has many benefits, and students should be encouraged to incorporate it into their routines.
