Achieving your exercise quota is actually quite easy, and can be built up even while watching TV!

On a hiking holiday in Australia and New Zealand, Dr Cindy Ng and her companions found that they were often the last to reach their destinations although they were the youngest and by no means unfit in any way. The first to finish the long treks were frequently the older hikers. “The older ones — the New Zealanders and Australians in their 60s — were always there first,” said Dr Ng, Senior Principal Physiotherapist, Physiotherapy Department, Singapore General Hospital (SGH).

The reason? “They walked long distances regularly,” she said.

Dr Ng likes to tell this story to motivate her patients and to stress the importance of exercise — or at least to move constantly. Indeed, she noted that people who work on farms often remain fit, even up their 80s, because of the level of activity they maintain. Exercise, she said, is not just about running or walking, but about moving one’s muscles and joints. Exercise does not require a lot of space or equipment — one can simply stand, sit, march on the spot, or do side marches. Even while sitting down to watch television, one can move one’s legs, ankles or shoulders, and do some stretching, she added.

Exercise is merely a sequence of physical movements done repeatedly and regularly, at least three to four times a week. Walking or running should last at least 20 minutes each time. As for lifting weights, people usually do eight to 15 repetitions over a few sets each time. Cycling, swimming, going to the gym, performing qigong and dance routines are all forms of exercise.

Even housework, Dr Ng said, is a form of physical activity, although it does not technically fit the definition of exercise, as housework is not a set of sequences done repeatedly.

Exercise is necessary to build muscle and bone. “We want to repair, rebuild and grow our bones. The moment we do not load the bones, they will not want to grow. Our body needs some stimulus, otherwise things just get lost along the way. If you don’t use it, you will lose it,” she said.

People may know about the benefits of exercise, but they often still need to be pushed into exercising more regularly. “Always have some company with you when you exercise. A friend or family member can chat with you, encourage you, nudge you, and make sure that you exercise regularly. But even if you are not a social being and you don’t like to socialise with others, there are lots of YouTube videos. Choose one that spurs you on,” said Dr Ng.

Even workaholic Singaporeans can build up their exercise quota — albeit at their office desk. “I get my clients to do heel raises. They can do some stretching if they have some aches and pains, and back extension exercises. Some of them march on the spot,” said Dr Ng.

The home can be a good place for exercises such as squats. But for those who cannot balance or do squats well, Dr Ng recommends starting with controlled sitting and standing exercises.

Cardio exercises are also a must as aerobic fitness is important. So are dynamic and static exercises. Holding a stretch for 10 seconds to a minute is a form of static exercise. For example, the bounces footballers do before a match help prevent their muscles from being overstretched when they need a burst of speed. It is also good for K-pop dancers as it helps prepare their muscles for agility, without which they might easily get muscle cramps.

Exercise should not be focused on just one area, like concentrating only on muscle building but neglecting aerobic ability, or walking and forgetting about strengthening. Many older adults walk a lot. But as one gets older, it may become difficult to balance, leading to falls. This is because people lose five to 10 per cent of their muscles every decade after the age of 60.

“So people need to do something before that happens,” said Dr Ng. To improve balance, stand on one leg and combine this with some strengthening movements. Line dancing and tai chi train different muscles because these activities involve the constant turning and shifting of the person’s weight.

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