Exercise is not about going to the gym. Singapore General Hospital (SGH) Obesity Metabolic Unit, LIFE Centre gives an overview on the exercises and daily activities to attain a healthy weight and lifestyle.
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To prevent weight gain, it is recommended that you do a minimum of 150 minutes of moderate intensity aerobic activity per week without increasing the number of calories you consume.
“Remember to start slowly with your exercise regimen and gradually increase its intensity and frequency,” says
Dr Tham Kwang Wei, Senior Consultant and Director of the
Obesity Metabolic Unit,
Singapore General Hospital (SGH), a member of the
Types of physical exercise for weight loss
Moderate-intensity aerobic activity
- Brisk walking
- Leisure cycling
Vigorous-intensity aerobic activity
Equally important is incorporating incidental physical activity such as common daily activities. These are activities we do as part of life and are of low- to moderate-intensity exercise. These can also be used as a form of exercise if done for a minimum of 10 minutes at a time and can be accumulated over the day.
Daily activities that can be a form of exercise include
- Taking the stairs instead of the lift/escalator
- Getting off the bus early and walking the rest of the way to your destination
- Parking your car far from your destination and walking
- Household chores such as vacuuming, dusting, ironing, dishwashing
If your goal is to lose weight, you should target at least 250 minutes of exercise per week, instead of the 150 minutes required for weight maintenance.
"Your weekly exercise routine should also include resistance exercises," says Dr Tham. She adds, "Resistance exercises, allow for building of muscles. As muscles consume more energy than fat, those who are muscular burn more calories, even at rest."
Examples of resistance exercises
- Free weights or weight machines
- Resistance tubing
- Water exercises
Unable to lose weight no matter what you do? Read on for information on
getting medical help for weight loss.