What exercise routine should I follow?
Why is exercise important?
Physical activity and exercise are important in maintaining good health. Regular exercise will help you feel energetic, strong and happy. It will help you sleep better and have stronger bones.
A sedentary lifestyle (with no physical activity) increases risk of diabetes, hypertension, heart disease, depression, osteoporosis and some cancers.
What are the different types of exercises?
Aerobic exercise is low to high intensity physical activity, which allows your heart and lungs to supply oxygen to your body.
Muscle strengthening and stretching exercise will strengthen your muscles and bones. It will also improve your flexibility.
What is the difference between moderate and vigorous exercise?
Exercise does not have to be planned, it can also be incorporated into work and daily physical activity.
MODERATE
- Brisk walking
- Slow running
- Slow cycling (level ground)
- Slow dancing
- Light gardening
- Housework (sweeping, dusting, vacuuming)
- Sports: throw ball, volleyball, shuttle and tennis (doubles)
- Water aerobics
- Using wheelchair with hands
VIGOROUS
- Fast running
- Fast cycling
- Cycling or hiking uphill
- Fast swimming
- Fast dancing (Zumba or Bollywood)
- Heavy gardening (digging, planting)
- Heavy housework (washing floor, cleaning bathrooms)
- Jumping rope
- Martial arts (Karate, Tae Kwan Do)
- Sports: Basketball, tennis (singles), football
How much exercise do I need?
Aerobic exercise
Moderate aerobic exercise for 150 minutes / week (or)
Vigorous exercise for
75 minutes / week*
You may start with
10-minutes / day, then slowly increase the time you exercise
You can combine moderate and vigorous exercise.
Muscle strengthening and flexibility exercise
At least 2 days a week for
15 minutes each time.**
Include all major muscles of your body: neck, shoulders, arms, chest, abdomen, back, hips, knees, thighs and legs.
If you have heart disease, breathing problems, restriction or severe pain with movement, you should see a doctor before starting to exercise.
While exercising, if you develop chest pain, severe shortness of breath, dizziness or severe pain, STOP EXERCISE immediately and see a doctor immediately.
*American Heart Association, ** American College of Exercise
Other tips:
- Walk and use the stairs as much as you can.
- If you do not have time to exercise at one go, split it into bouts throughout the day.
- Always warm-up and cool down before and after aerobic exercise
