We get it – exercising is hard work and while you’re juggling OT and having a social life, it might be hard to actually find time to hit the gym. But you don’t have to do long workouts to be healthy. According to the recommendations by the National Physical Activity Guidelines, all you’ve got to do is incorporate 150 minutes of moderate to vigorous physical activities (MVPA) into your lifestyle every week to stay in shape.
Not sure where to start? Here’s a guide.
What you can do: Household chores, taking the stairs or going for a stroll
Intensity level: Light to moderate
How often you should do them: Anytime, as often as you can
Tip: While light activities are good to do every day, you still need to partake in moderate- or vigorous-intensity activities to be a healthier version of yourself! Check out the next slide to see how.
What you can do: Running, spinning, swimming, dancing or kickboxing
Intensity level: Moderate to vigorous (should last for more than 10 minutes at a time)
How often you should do them: At least thrice a week, totalling up to 150 minutes
What you can do: Lifting and moving moderately heavy objects, using a resistance band or doing yoga or pilates
Intensity level: Moderate to vigorous
How often you should do them: At least twice a week, totalling up to 150 minutes
Simply put, physical activity can be achieved by just being less lazy about things. So the next time you’re carrying groceries home, take the stairs instead of the lift. Sure, you’d probably be panting by the end of the climb, but just think about all the calories you’d burn in the process – and all without going to the gym (i.e., free). Plus, regular physical activity reduces the risk of chronic diseases such as heart disease and diabetes, reduces stress and makes you feel good (thanks to the endorphins produced). How’s that for a win-win?
And if you’re looking for something free and fun, why not join Health Promotion Board’s physical activities programme, which you can sign up for free? You might enjoy the Sundays@The Park programme, which offers a range of workouts including Piloxing®, a cardio combination of standing pilates, boxing and dance.
If you think about it, 150 minutes isn’t even a lot – it’s the average duration of a Marvel movie. It works out to about just 30 minutes a day, so aside from doing some household chores, you can also alight one bus stop earlier to brisk walk your way home or if you are up for it, run home to hit your daily activity target.
Simply find little ways to get your heart rate up – whether at home, the office or during your commute – and you can look forward to a fitter you.