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Dear students, we recommend you to ¡K
At school:
- Walk to school or walk back home instead of taking a vehicle if it is only a short distance.
- Take part in activities such as ball games, shuttlecock game or rope skipping with your schoolmates during recess.
- Participate in extra-curricular activities such as athletics, fencing and swimming more frequently so as to relieve the pressure from school work.
After school:
- Do stretching exercise, flexibility exercises, hula-hoop etc. while watching the television to strengthen your physique.
- Spend less time on passive activities such as electronic games, web surfing and Karaoke. Instead, take part in sports such as football and running more frequently.
- Choose your favourite sports such as wushu, judo, dancing and gymnastics and take part in regular training to foster your interest in sports.
- During holidays, go outdoors with your family for cycling, kite flying and enjoy fresh air as well. You may also go on a picnic at nature trails to broaden your knowledge and relax yourself physically and mentally.
How to define overweight?
- The "weight for height" indicates whether one's weight is in proportion to one's height (Please refer to the table below).
| Definition of overweight: | The bodyweight is above the median of "weight for height" by 20% |
- Checking the "weight for height" is one way to determine whether one is underweight or overweight. However, this method is inapplicable to the following two scenarios in which measuring the subcutaneous fat is more reliable.
- Children who exercise regularly may have more muscles and less fat. They are still healthy although their bodyweight is above the standard level.
- Some children have ideal weight but their muscle mass may be far below standard and their body fat level is far above the normal level. They are actually overweight although their body weight is satisfactory.
- Information on exercise suitable for children is available at the following website: http://www.lcsd.gov.hk/healthy/b5/over.php.
| Height(cm) | Weight for Height |
| Boys | Girls |
| Median(kg) | Median x 120%(kg) | Median(kg) | Median x 120%(kg) |
| 111 | 18.3 | 21.9 | 17.8 | 21.4 |
| 113 | 19.0 | 22.8 | 18.4 | 22.1 |
| 115 | 19.7 | 23.6 | 19.1 | 22.9 |
| 117 | 20.4 | 24.5 | 19.8 | 23.8 |
| 119 | 21.2 | 25.5 | 20.6 | 24.7 |
| 121 | 22.1 | 26.5 | 21.4 | 25.7 |
| 123 | 22.9 | 27.5 | 22.3 | 26.7 |
| 125 | 23.9 | 28.6 | 23.2 | 27.9 |
| 127 | 24.8 | 29.8 | 24.2 | 29.1 |
| 129 | 25.9 | 31.0 | 25.3 | 30.4 |
| 131 | 26.9 | 32.3 | 26.5 | 31.7 |
| 133 | 28.1 | 33.7 | 27.7 | 33.2 |
| 135 | 29.2 | 35.1 | 29.0 | 34.8 |
| 137 | 30.5 | 36.6 | 30.3 | 36.4 |
| 139 | 31.8 | 38.1 | 31.8 | 38.1 |
| 141 | 33.1 | 39.7 | 33.3 | 39.9 |
| 143 | 34.5 | 41.3 | 34.8 | 41.8 |
| 145 | 35.9 | 43.1 | 36.5 | 43.7 |
| 147 | 37.4 | 44.8 | 38.1 | 45.7 |
| 149 | 38.9 | 46.6 | 39.8 | 47.8 |
| 151 | 40.4 | 48.5 | 41.6 | 49.9 |
| 153 | 42.0 | 50.4 | 43.3 | 52.0 |
| 155 | 43.6 | 52.3 | 45.1 | 54.1 |
| 157 | 45.2 | 54.3 | 46.9 | 56.2 |
| 159 | 46.9 | 56.2 | 48.6 | 58.3 |
| 161 | 48.5 | 58.2 | 50.3 | 60.4 |
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