Exercise
- jessicaaqian
- Sep 30, 2024
- 1 min read
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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