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Exercise

Updated: 3 days ago


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



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

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