Exercise

A Guide To Staying Fit and Healthy

Importance of Exercise

• Becoming more physically fit through exercise reduces relative risks of death by 20-35%

• Exercising for

• >25min/day, or 90min/week at moderate intensity sees increase of life expectancy

• Frequent exercise improves psychological wellness through reducing anxiety and stress and reduces risk for cardiovascular illnesses

  
  

Core Aspect of Exercise

Aerobic Exercise

• Aerobic means "with oxygen" - oxygen in muscles helps burn carbohydrates & fats.

• Cardiovascular strengthening exercises increase our heart and breathing rate

• Lowers blood pressure, decreases risk of heart illnesses, improves lung function, increases stamina

• Low impact: cycling, walking, swimming, rowing

• High impact: running, jumping rope, boxing sports

• Can become anaerobic when done at high intensity

  
  

Anaerobic Exercise

• Anaerobic means "without oxygen" - exercise breaks down carbohydrates from glucose in muscles. Short spurts of physical activity. Helps with muscle building

• E.g. Sprinting, weightlifting, high intensity interval training (HIIT)

  
  

Flexibility & Balance Exercise

• Crucial in preventing shorter, and loss of flexibilityin, muscles and tendons that lead to muscle cramps,strains, and pain. Stretch more!

• Balancing prevents falls, ensures stability and prevents deterioration of body parts responsible for maintaining balance, e.g. vision, inner ear, legs

• E.g. Yoga, Tai Chi to improve balance and posture

  
  

Exercise Recommendations

Aerobic

• >150mins/week of moderate intensity, or 75mins/week of vigorous intensity

• Moderate: despite increased heart and breathing rates, you can still speak comfortably. E.g. brisk walking, leisure cycling

• Vigorous: conversations are difficult to hold. E.g. running, jogging, basketball

  
  

Anaerobic

• 2 or more days per week

• Do each exercise with at least 8-12 reps, gradually increasing over time. Incorporate 8-10 different exercises that work across the muscle groups each session

• 1: Use your body weight as resistance to do push-ups, sit-ups, crunches, pull-ups, or leg squats

• 2: Engage in weight training with dumbbells and weight machines

  
  

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Written by: Melissa Chow | Designed by: Yong Yong Qing | Edited by: Jonathan Kuek