Hong Kong being a prosperous, fast-paced world city, it's not surprising that the general physeical and metal fitness of its people decrease which include physically and mentally.

Typically, over 80% of people spend 8 hours per day in the office - usually sitting down. When one position is held for so many consecutive hours, muscle imbalance occurs as certain muscles are shortened while others are lengthened for long durations. For muscle imbalance, like when people always sit, hip flexor and hamstring is shorten and gluteus is lengthen. So stretch more on the shorten muscle and strengthen the lengthen muscle. (strengthen imply muscle contraction.)

At birth, your muscles and joints already begin learning the skills of coordination. But as adults with hectic schedules, we stop learning and are content to just manage daily activities. That's why as we get older, we're more prone to injuries. Luckily, our muscles have "memory" - once you start working out, they will remember the movement involved.

Another common problem is the tendency to eat quickly when we're busy - often choosing food that are high-fat, low-fibre and high Gl. Glycaemic Index or GI is a ranking system for carbohydrates based on their effect on blood glucose levels. It compares available carbohydrates gram for gram in individual foods, providing a numberical, evidence-based index of postprandial (post-meal) glycemia.

Carbohydrates that break down rapidly during digestion have the highest glycaemic indices. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower GI suggests slower rates of digestion and absorption of the sugars and starches in the foods, and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycaemic response is often thgouth to equate to a lower insulin demand, better long-term blood glucose control and a reduction in blood lipids. The insulin index may therefore also be useful as it provides a direct measure of the insulin response to a food.

You are what you eat, so eating well is important. Referring to the GI of foods you consume is a good way to start. A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycaemia.

On the flip side of the physical, our mental fitness is also compromised due to the stress of city life. One of the best ways to combat this is EXERCISE. Particularly with cardiovascular training, the release of endorphins - powerful hormone-like chemicals - gives you a "natural high" of happiness and well-being. Yoga is another effective relaxant - a practice of focus, deep breathing and stretching.

Play sports Practise Yoga. Or go to the gym for functional training such as Bosu training. TRX training and Fitball training. Whatever way you choose to stay active, make time for it amidst your busy schedule. A strong mind starts with a fit body.