Finding your starting point 46 歲嘅運動起點

先揀一個可行安排

46 係 Project 46 開始嘅年齡。今日講運動起點，可以先問：有邊種活動適合自己，而今個星期又安排得到？

WHO 提醒，身體活動包括交通、家務同休閒活動，做一啲好過完全唔做。[1] 呢個起點可以好細，亦唔需要同其他人比較。

成年人嘅一般方向包括每星期至少 150 分鐘中等強度有氧活動，或者 75 分鐘高強度活動，或等量組合；另外至少兩日做涵蓋主要肌群嘅肌力活動。可以分開做，唔使一次完成。[2]

呢啲係一般指引，唔係要求每個新手第一星期即刻達標。活動強度因個人體能而異；中等強度通常可以講嘢，但難以唱歌。[2]

今日可以先記低一個可行安排：活動係乜、幾時做，同做完有咩感覺。散步只係其中一個選項，未必對每個人都係中等強度。有慢性病或需要調整活動方式，可以同醫護商量，逐步增加。[2]

Choose one manageable plan

Forty-six is the age at which Project 46 began. When finding a movement starting point, ask: what activity suits my abilities, and where could it fit into this week?

WHO includes transport, household and leisure activities in physical activity, and emphasises that some is better than none. [1] A starting point can be small and personal.

General adult guidance includes at least 150 minutes of moderate-intensity aerobic activity weekly, or 75 minutes of vigorous activity, or an equivalent mix. Add muscle-strengthening activity for the major muscle groups on at least two days. Activity can be spread out. [2]

These are general guidelines, not a demand that every beginner meet the full target immediately. Intensity depends on fitness: during moderate activity, you can generally talk but not sing. [2]

Try noting one manageable plan: the activity, when you will do it, and how it feels afterwards. Walking is one option; it is not automatically moderate intensity for everyone. If you have a chronic condition or need adaptations, discuss suitable progression with a healthcare professional. [2]

Sources / 資料來源

1. WHO — Physical activity
2. CDC — What Counts as Physical Activity for Adults

Checked: 28 October 2026