Hong Kong’s 360,000+ migrant domestic workers (MDWs) are the backbone of many households, yet their own health and well-being are frequently sidelined. 

Balancing long working hours, limited personal space, and the emotional strain of being away from family leaves little room for fitness or self-care. However, prioritising the health of domestic workers is not just beneficial for them; it positively impacts the families they care for.

“What inspired me to start this fitness journey is when I felt like the exercise I was already doing was still not enough. I needed to do something more to make my body and mind feel great and stay away from anxiety,” shares Teresa Inocencio Moreno – known to her friends as Teri – a volunteer for Pangyao, a HYROX athlete, and an MDW since 2017.

Achieving a healthier lifestyle in a bustling city requires practical and accessible strategies, motivation, and a strong community support system. One of the fitness groups dedicated to the physical well-being of MDWs is G-Class (Group Class), founded in September 2022 by Fitness Coach Walter Vaz, a French ex-footballer who now focuses on personal training.

“Many foreign workers shared their health situations with me right when I was trying to build myself as a trainer. So, I decided to share at least one hour of my time every week with them, to benefit both me, in developing my personal training skills, and the community, in helping them achieve physical fitness,” shares Coach Walter, who also serves as the Director and Head Coach of G-Class.

“I did one session, and I knew it was my calling. My mom played a huge role in helping others, especially women. Being a son of migrant parents completely made me understand what it takes and what it does to be abroad fighting for your kin. So, I had to do something, no matter how little,” he says.

Personal training is often viewed as a luxury, reserved for clients who can afford one-on-one sessions with a trainer and access to a gym. For most, it is inaccessible and unaffordable. The aim of G-Class is not only to get MDWs into shape, but also to help them make friends and connect with people outside of their work. 

“My life improved a lot, especially my health. I don’t get tired easily anymore, and my breathing became normal – unlike before, where I always felt like I couldn’t breathe properly, as if something was poking my chest,” Teri says.

However, physical conditioning is only half of the equation; being active also helps to elevate mental health by stimulating the mind and regulating emotional responses. 

“I am not easy to anger anymore. I am calmer, funnier, and I feel more alive. I feel like everything is going okay. I gained more confidence; seeing the results in my body and getting stronger felt so good,” smiles Teri.

While the concept of exercise can be daunting, Coach Walter breaks it down into two points of improvement that work in tandem: “There is the mental work and then the physical work. For me, a successful client is one who does both. Mentally, under my guidance, I let the beginners know that between ‘I can’ and ‘I can’t’, there is ‘I try’. For those a bit more advanced, after ‘I can’ there is ‘I must’.

“Physically, I tell them to have energy when there is none; this is where discipline, progress, and routine are born. Go to the gym when rested, not just when you want to. The body adapts, so the more you sleep, the more you want to sleep, and the more you move, the more you can move.”

Studies have shown that exercise improves sleep by increasing the sleep drive brought on by energy depletion and by boosting the sleep hormone melatonin. Brain function relies on the sleep cycle for recovery. This is where the brain consolidates memories, clears toxins, repairs muscle, regulates hormones, and strengthens our immune system.

Research conducted by the Mission for Migrant Workers in 2024 found that 42% – 52% of MDWs report sleeping only 4 to 6 hours a night. This is driven by factors such as inadequate sleeping conditions, chronic stress, physical exhaustion, and a lack of downtime after work. 

So, while physical labour does burn calories and move the body, it does not have the same benefits as structured exercise. The key differences include targeting muscle groups for strength and endurance, as well as cardiovascular and breathing improvements – all of which contribute to much better sleep.

How often should we exercise to enjoy these benefits? Most experts agree that 150 minutes of moderate cardio (brisk walking, light jogging, swimming, etc.) or 75 minutes of high-intensity activity (bodyweight exercises, sprinting, jump rope, etc.) per week is a good start. Start small by aiming for a 30-minute brisk walk each day. You can easily fit this in during market trips, school runs, or outside errands, before building up to more intense exercise on the weekends.

“I do gym workouts and running around 3 to 4 times during the week. Then on Sundays, I attend the G-Class high-intensity interval training (HIIT) headed by Coach Walter. Our routines also include activities like yoga, Zumba, and piloxing, which combines Pilates, boxing, and dance,” says Teri.

The community aspect of many sports and fitness groups has helped countless MDWs not only improve physical strength but also build their own resilience through friendship and camaraderie. 

Groups like Splash, Zumba Feels, HKC iSwimming Team, Kowloon Rays Rugby, Subcontinent Cricket Club (SCC) Divas, G-Class, and many others have helped form close bonds between members. Going through rough times together, fostering teamwork, building empathy, and celebrating identity and pride – all these shared experiences are just as valuable as the exercises themselves.

“The best fitness moment for me was when I finished my first HYROX competition in less than two hours. I was very proud of my achievement. And the second time I joined, I beat my own time by 10 minutes! It was a lot of hard work, but it was all worth it. My employer and her kids came to watch and cheer me on; I was so overwhelmed with emotion seeing them support me. I am so lucky to be with them,” Teri beams.

Eating a balanced meal plays a big part in health. Oftentimes, when working, there is little time for meal prep. Consuming overly sweet, salty, and fatty foods can also be a comfort during stressful times. So, we need to be mindful that our bodies require proper nutrition – even more so during challenging times.

Little tweaks to our normal food can have a big impact in the long run. Swapping white rice for brown rice, increasing leafy green portions, and reducing sodium and oil in shared household meals benefit both the worker and the employer. Avoid smoking and the overconsumption of alcohol.

“It’s not too late to start your fitness journey. Health is wealth, especially to us domestic workers. We need to be healthy so we can do better work here in Hong Kong and provide for our own families back home. I hope to see you during our G-Class Sunday classes – it is free for MDWs. We will welcome you whatever level of fitness you are!” concludes Teri.

“My advice for everyone is to start exercising now. Find a reason why you should do it; don’t give yourself a timeline or goals, just do it to be healthy. It takes three to four years before the first apple appears on a tree. Good things take time. Be patient,” shares Coach Walter.

True wellness for MDWs requires motivation and support. Employers can play an important role by ensuring their workers have clearly defined rest hours and access to nutritious food, as well as encouraging them to step out and move on their Sundays off.

By utilising Hong Kong’s vibrant NGO and community networks and adopting small, consistent lifestyle habits, we can all take control of our physical health. In doing so, we build the strength and resilience we need to thrive both here and upon our eventual return home. 

As we age, a healthy body allows us to enjoy a longer retirement – living happily not just for the sake of our loved ones, but more importantly, for ourselves.