New Year, New You

WORKOUT

new year,

new you 150 minutes of physical activity each week is all that’s needed for a healthier you, says the Health Promotion Board. So kickstart your way to fitness with these simple ways.

By NG YI LIAN

P PHOTO: Getty Images

erhaps we’ve all been guilty of procrastinating and putting off that exercise regime. We’ve heard the excuses often enough: “I’m busy; I’m tired; and I’d rather use my time to catch up on my sleep or movies that I’ve missed.”

According to the 2010 National Health Survey conducted by the Ministry of Health, 39 per cent of Singapore residents do not undertake 150 minutes of moderate intensity aerobic activity per week — the minimum recommended level of physical activity for a healthier lifestyle.

Sure, getting into shape might require a bit of effort and time, and we can certainly do more by setting aside time during the weekends for some outdoor activities with loved ones. But there’s an easier way of making sure you get fit. All it takes are little changes to your daily routine — be it at home, work or even while you commute — to make sure you maximise your physical activities when you’re out and about.

Besides being a time-saver, working more physical activities into your daily routine makes exercising less of a chore. And it won’t take long before you’re on your way to a healthier lifestyle.

Jan-Mar 29

WORKOUT

Aworkout cheat sheet

If you have not been getting your share of physical activity, start by doing so gradually. Here are some ways to burn more calories: Take the stairs instead of the lift Whether it is to get to the office, shop or the MRT platform, climbing stairs allows you to work your quadriceps , which are the muscles located above your knee.

Work that leg power If you commute to work via public transport, alight one or two bus stops before your destination and walk there. If you drive, park your vehicle further away from your destination and make your way to it on foot. Alternatively, go for a walk around after dinner.

Do household chores A 2007 British study for consumer electronics company Philips reported that an individual burns an average of 50,261 calories each year just by doing household chores. This is equivalent to cycling 770 kilometres.

Exercise in front of the telly Do gentle stretches, push-ups, sit-ups or lift light weights while catching your favourite dramas.

You’ll be amazed at how many repetitions you can fit in during the commercial breaks.

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WELLNESS FOR ALL

PHOTOS: Corbis, Getty Images

Get moving Break up long periods of inactivity that last more than 90 minutes.

Spend five to 10 minutes standing, stretching or moving about. Walking to the kitchen to get a glass of water beats sitting in front of the computer.

Make exercise convenient Run errands within your neighbourhood, so that you can easily walk to your destination rather than drive or ride a vehicle. Pick a gym or join an exercise programme organised by a community club that is near to your home or office.

If you feel like you’re up for more after working these physical activities into your daily routine, consider progressing to aerobic activity. Try fitting in several sets of 10-minute stretches of aerobic activity each week before you gradually increase your time towards the recommended guideline.

Work your mind and body

Think swimming or running is too strenuous for you? Consider mindbody exercises such as qigong, tai chi, yoga and Pilates. These exercises combine body movements with mental focus and controlled breathing to improve strength, balance, flexibility and overall health. What’s more, these activities can be easily included into your everyday life without taking too much time. You can do these exercises on your own at home or at the park.

According to the HPB, just 10 minutes of any of these activities per day can benefit your health greatly.

Qigong and tai chi These traditional Chinese wellness practices use a combination of meaningful regulated movements that are performed in a smooth-flowing fashion. Sports medicine studies suggest that tai chi may improve sensitivity to nerve signals in ankles and knees which in turn will result in better balance. These calming practices can also help to improve flexibility and gradually build muscle strength.

Yoga An ancient practice that originated in India, yoga is a system of physical postures, stretching and breathing techniques that can improve flexibility, balance and muscle strength. Russian supermodel Natalia Vodianova, 29, is known to do six sun salutations (yoga meditation exercises) every morning, and it doesn’t take her more than 10 minutes.

“Since doing yoga every morning, I feel 16 again — everything just feels ‘together’,” she has been quoted as saying.

Pilates This body-conditioning routine seeks to strengthen the body’s core through a series of mat exercises.

Another Pilates method uses special exercise machines to help strengthen and tone your muscles.

WHY EXERCISE IS GOOD FOR YOU A According to the Health Promotion Board, rregular physical activity…

Helps maintain and control weight Keeps bones, muscles and joints strong Increases lifespan and quality of life PHOTOS: Corbis, Getty Images

Reduces stress and anxiety

Reduces the risk of high-blood pressure, heart disease, diabetes, stroke and certain cancers Eases stress and anxiety Lifts your mood

Improves balance and coordination

Sharpens your brainpower

Prevents falls

Boosts energy levels

Improves your self-esteem

Jan-Mar 31