Exercise can stave off heart disease. Every little step helps, especially those who are at higher risk of developing diabetes.
Why Is Exercise Important?
As our lifestyles inevitably gets more sedentary, our risk of getting Type 2 diabetes and other health-related diseases increases.
Some of us may even develop pre-diabetes — that’s when our blood sugar levels are higher than normal but not high enough to be diagnosed as diabetes.
Pre-diabetics are also at a higher risk of developing heart disease. The good news is that we can do something about it today — get active and make regular exercise part of your routine.
Related: “I Have No Motivation to Exercise!”
Physical Activity Is Not That Difficult
Doing at least 150-300 minutes of moderate-intensity aerobic activity a week improves our heart health.
A moderately intense workout will cause your heart rate to beat at 64-75 percent of your maximum heart rate. As a general rule, you should be able to talk in short sentences, but not sing.
Moderately intense activities include jogging, brisk walking, swimming or cycling. Always start off with some low-intensity activities like strolling, and gradually increase the pace over time.
You could begin with a simple 15-minute walk every day, or a 20-minute slow jog at least three times a week. When you feel more confident, slowly build it up to at least 150 - 300 minutes of moderate-intensity activity a week.
Related: How to Start Exercising When You are in Pain
Why Is Exercise Good for You?
Regular Exercise Helps Manage Your Weight
Regular physical activity helps reduce risk of lifestyle chronic diseases, and aids with healthy weight management.
Along with a healthy diet, an active and balanced lifestyle will help to improve overall quality of life!
Related: Types of Physical Activities
Physical Activity Keeps Your Heart, Lungs and Bones Healthy
Physical activity improves blood circulation through our heart and lungs. Regular aerobic activity lowers blood pressure, improving our heart health and reducing the risk of cardiovascular diseases. Our heart muscles will also be strengthened and we might find ourselves with increased energy levels to do the things we enjoy.
Working on the major muscle groups in your body makes them stronger and more resilient. It also increases bone density, which can help prevent osteoporosis.
Related: Health Benefits of Exercise and Physical Activity
Exercising Makes You Feel Great
Physical activity can also improve our mental wellbeing. When we exercise, our body releases "feel-good" hormones, which can uplift our moods.
Engaging in aerobic and muscle-strengthening activities can also help lower our risks of anxiety and depression.
It's Never Too Late to Reap the Benefits of Exercise
With just a few hours of physical activity a week, we will be able to
- improve our moods to feel better,
- reduce our chances of developing chronic diseases, such as diabetes and heart disease, and
- enjoy a better quality of life.
Don’t miss out on the excellent health benefits that physical activity can bring you. If you are interested to find out more, do refer to the Singapore Physical Activity Guidelines.
Related: What Is a Healthy Weight?
Which Physical Activity Is Good for Me?
You could start off with some light to moderate physical activity like walking, jogging, leisure cycling, and line dancing, swimming, rollerblading, cycling or playing recreational football.
If you are already exercising regularly, you could also try out more vigorous forms of physical activity such as swimming laps, running, or rock-climbing.
You can even join the Health Promotion Board’s MOVE IT workouts! It really doesn’t matter what you do, as long as you get active and keep your heart pumping.
With so many activities available, you can choose how to exercise and not get bored. Select the type and intensity of physical activity to suit your interests and fitness level. Remember — at least 150- to 300 minutes a week of moderate-intensity aerobic activity for a healthier heart!
Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!
Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.
Read these next:
- 5 Exercises to Prevent Chronic Illnesses
- Discover the Benefits of Getting out of Bed While in Hospital
- Get Active!
- Getting Fit at Free Exercise Classes
- “I Have No Motivation to Exercise!”
- Create Your Own Exercise Music Mix
- Trekking! Preparation Tips and More
References
- WHO's Recommendations for Phyiscal Activity.' ( World Health Organisation (2010). Global Recommendations on Physical Activity for Health.
Retrieved June 2021 from https://www.who.int/dietphysicalactivity/global-PA-recs-2010.pdf
Programmes You May Like
Empowering Young Smiles: The Youth Preventive Dental Service (YPDS)
At YPDS, we are passionate about nurturing healthy smiles in our community's youth. Our mission is to educate children and parents about the importance of good oral health through engaging school-based programmes and community outreach.
National Steps Challenge™
National Steps Challenge™ rewards you for staying active. Start moving now and be rewarded daily!
Stroke Hub
A resource guide for stroke survivors, their loved ones and caregivers. Find out how to spot the warning signs and symptoms of a stroke. Learn how you can support patients in seeking treatment and recovery from stroke.
Programmes You May Like
In partnership with
