Fitness and Exercise Workouts In and Around Singapore

For many, lifestyle constraints such as a hectic work schedule or never ending family commitments may be a barrier to getting physically active.

​​Whatever it is, setting aside a little time – just an hour a day – to give yourself a workout, is the best thing you can do to improve your overall health and wellbeing. Regular exercise of 150 to 300 minutes of moderate aerobic physical activity improves our physical and mental health; you’ll be more productive at work, have more energy to socialise with friends and generally feel good about yourself.

All Round Benefits of Being Fit With Aerobic Exercise

Aerobics exercises is any form of physical activity that elevates your heart rate and body’s uptake of oxygen. Regular aerobic workouts help strengthen your cardiovascular fitness.

Many lifestyle-related health conditions are alleviated by aerobic exercises – obesity, heart disease, high blood pressure, blood sugar, Type 2 diabetes and stroke – in addition to certain types of cancer. A bonus is that exercise aids in healthy weight management, builds muscle tone, and improves your overall health and well-being.​

The psychological effects of regular aerobics exercises are phenomenal. People who exercise regularly are often more energised – with a greater sense of self-control, reduced stress levels and an improved ability to concentrate.

With exercise, you are also likely to sleep better and experience improvement in mood. So no more waiting – get started!

What abdominal fat says about your health​

Struggling to fit into that old pair of jeans? Your waist-to-hip ratio is an indicator of the amount of abdominal fat you have, high levels of adiposity is associated to increased risks of developing obesity, hypertension, type 2 diabetes and other chronic lifestyle diseases.

What’s The Best Workout for Me?

This really depends on your age, health profile, how long you have been inactive and your preferences – i.e. what kind of physical activities do you enjoy?

One of the reasons that many who start an exercise programme don’t stick to it is that they don’t actually like it much. Find something that you really enjoy so you will keep doing it. Also, find something which you can fit into your schedule easily.

Idea 1: Run Around Fitness Parks in Singapore

In Singapore, kickstarting your active lifestyle is achievable. There is no shortage of facilities available, all within a stone’s throw away, anywhere in the country. Parks with fitness corners and jogging tracks are ample around the neighbourhood.

Idea 2: Swim to Improve Your Physical Fitness

Swimming is often described as an all-round activity. Besides the workout it gives your heart and lungs, it helps to build muscle strength. Swimming is also something you can do at your own pace, whenever you have access to a pool.

Idea 3: Ride Your Way to Better Health

Of late, cycling has become very popular in Singapore, due to the well-landscaped and connected network of parks that have sprouted up all across the island (with cycle-friendly tracks). If you are slightly more adventurous, you may want to head out to the mountain bike trails at Bukit Timah Nature Reserve, Kent Ridge Bike Trail, Coney Island or Pulau Ubin and enjoy the panoramic views.​

Idea 4: Take a Class

Fitness clubs in Singapore also offer a range of interesting aerobic exercise classes such as pilates, boxing, piloxing (a combination of pilates and boxing), dance fitness exercises of varying sorts, as well as a range of combat fitness types.

If you need a routine to maintain discipline, class schedules might help you stick to an exercise regimen. In other words, whatever suits your style! Popular HPB programmes such as Sundays @ the Park (see below) offer aerobics sessions such as Zumba, piloxing, kickboxing, jazz classes, and many others. And they are all free!

One caution: if you are just starting again after a long layoff or if you have or have had any specific health conditions, it is recommended that you consult your doctor prior to partaking in any forms of physical activity.

HPB Programmes for Anyone and E​​veryone

HPB has a com​prehensive range of fitness programmes to appeal to almost any fitness enthusiast. These programmes also range in terms of exercise type (aerobic, strength and balance-flexibility) or exercise intensity, catering to all fitness levels.

Start2Move

Start2Move is a free 6-session physical activity starter programme that is open to everyone aged 18 and above. The programme helps you pick up the know-hows to build a regular exercise routine. Learn basic exercise techniques from fitness instructors in a safe environment alongside like-minded peers!

​Find out more

Sunrise in the City

Start every day on an energised note! “Sunrise in the City” is a studio-gym based morning workout programme. There is an exciting combination of over 40 workout sessions such as aerobics-dance workouts, cardio, strength, and mind-body programmes islandwide.​

​Find out more

Healthy Workplace Ecosystem

Mixing fun with fitness, HPB’s aerobic-infused dance fitness programmes offer an enjoyable way to get fit. You can choose between Zumba, modern dance, Boxercise, body combat routines and more. These weekly, hour-long workouts are specially choreographed and suit all fitness levels.

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Sundays @ the Park

This outdoor event provides an opportunity for you to bond with family and friends over fun activities and instructor-led group workouts. You can pick a host of new tips on getting fit while spending quality time with your close ones, close to nature.

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Mall Workout

HPB’s action-packed, hour-long workouts set in a mall, are sure to get your heart rate up and pumping. A great opportunity to connect with your community, bond with your family, or simply work off the stress after a hard day’s work.​

Find out more​

Fitness for L​​​ife​

​Getting fit and staying physically active should be a lifelong commitment. There are several keys to staying the course:

1. ​​​Avoid setting expectations too high too early. Start slowly and gradually improve your stamina. Exercise should be a lifelong activity. Have fun!
2. Keep track of your progress – this can be a strong motivator to continue improving. One way you can do this is to maintain a daily chart of the calories you have burnt. There are mobile apps and fitness trackers w​hich facilitate this.
   
3. As you get going on an exercise regimen, it might also be a good idea to supplement your new active lifestyle with wholesome nutrition. A dietitian can guide you on how to make healthier food choices, and also help you prepare meal plans.
4. If you are recovering from an illness or injury, try to not to rush in after having barely recovered. Take time and gradually get back into the rhythm. In the longer term, keeping yourself fit will reduce your chances of falling sick, contracting serious diseases or even getting injured. And you will add more years to your life.

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

Reference: 

1. David J. Mersy (1991) Health benefits of aerobic exercise, Postgraduate Medicine, 90:1, 103-112. Retrieved June 2021 from doi: 10.1080/00325481.1991.11700983