A regular exercise regime is important for
keeping a fit and healthy body. It helps to:
- control weight
- build strength and stamina
- improve flexibility of joints
and prevent injuries
- relieve stress
- improve appearance and
- strengthen bones and joints
- reduce menstrual cramps
- maintain strength and
independence in old age
- If you are just
- Get your friends, colleagues
or family members to join you
They can keep you company and
provide encouragement to carry on
Choose a game or sport that you
enjoy or are interested in so that
you will keep it up.
Start slowly - don't be too
ambitious or impatient. If you do
too much too fast, you may injure
yourself or become discouraged.
Check with your doctor first if you
a male older than age 40 or a female
older than age 50
have heart disease, high blood
pressure, high blood cholesterol,
diabetes, asthma or are overweight.
The F.I.T.T (Frequency,
Intensity, Type of exercise and Time)
guide offers a good reference on adequate
exercise frequency and intensity. You may like
to refer to it when planning your exercise
Exercise on 5 or more days a week.
If you have not been active, start with
exercises which make you feel warm and breathe
heavier, yet be able to talk comfortably.
Examples are brisk walking, dancing,
leisure swimming, low-impact aerobics.
If you have been active, engage in exercises
which make you sweat and breathe heavily.
Examples are jogging, swimming continuous laps,
Types of exercise:
are many different types of exercise available
for different individuals, aerobic exercise and
callisthenics exercise being two of them.
Aerobic exercise is any exercise that makes you
move your large muscles rhythmically. It moves
you fairly continuously and makes you perspire
and breathe deeply. Aerobic exercises help
improve heart and lung fitness. They also
improve stamina and reduce fat. Examples are
jogging, swimming, badminton, basketball
and football among others.
Callisthenics exercises warm you up and cool you
down before and after aerobic exercise. They
improve muscle strength, endurance and
Exercise for 30 minutes a day. You may exercise
for 10 minutes, three times a day to make up the