Showing posts with label HPB. Show all posts
Showing posts with label HPB. Show all posts

Tuesday, August 27, 2019

HPB works with Fitbit to help Singaporeans be healthier

Source Website: https://www.tnp.sg/news/singapore/hpb-works-fitbit-help-singaporeans-be-healthier
By Tatiana Mohamad Rosli, The New Paper, 23 August 2019 at 06:00 am


Fitbit Premium subscribers will get a Fitbit Inspire HR for free.
PHOTO: Fitbit Premium subscribers will get a Fitbit Inspire HR for free.
PHOTO: FITBIT
Picture posted by Tatiana Mohamad Rosli, The New Paper, 23 August 2019 at 06:00 am
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr18Xj-3fTGSbxBv4G6xhU4_1BYcP807-I1sUF_O0aTpX929xIFZzVE1Z88uqCrHgKYeCcuoF4krn9SUJA3Uk6wv88QFaKiJxQiV4KUcqVA-jXgY9iBYioLZmL7SEvHaGlI9MScP_-6x4/s1600/NP_20190823_TRFIT23_5066204.jpg
https://www.tnp.sg/sites/default/files/styles/large-portrait/public/articles/2019/08/23/NP_20190823_TRFIT23_5066204.jpg?itok=jqQpkgdb
https://www.tnp.sg/news/singapore/hpb-works-fitbit-help-singaporeans-be-healthier


The Health Promotion Board (HPB) is collaborating with US fitness tracker wearable Fitbit for the Live Healthy SG initiative to encourage Singaporeans towards better habits in physical activity, sleep, nutrition and emotional well-being, said a statement by Fitbit on Wednesday.

This initiative offers Singaporeans a year-long FitBit Premium service for ＄10 a month, or ＄120 in total. In return, participants will receive a Fitbit Inspire HR worth ＄158 for free.

Participants can expect dynamic, personalised and one-to-one health coaching service that aims to encourage healthier habits.


The Health Promotion Board (HPB) is collaborating with US fitness tracker wearable Fitbit for the Live Healthy SG initiative to encourage Singaporeans towards better habits in physical activity, sleep, nutrition and emotional well-being, said a statement by Fitbit on Wednesday.
PHOTO: The Health Promotion Board (HPB) is collaborating with US fitness tracker wearable Fitbit for the Live Healthy SG initiative to encourage Singaporeans towards better habits in physical activity, sleep, nutrition and emotional well-being, said a statement by Fitbit on Wednesday.
Picture posted by Meera Navlakha, VICE ASIA on 23 August 2019 at 1:11pm
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9m8OxRN5iNXU5WsaMHEcPpvSsQF6aH97-xVu4lekRFdM9mSbJBVmZPqtvRMgMzHs8Q3PdyrPheM-IGRfxyWEN_-kNyMQa0hWDJReKkCtBFyEDdhsVCnyEUx3YlzA304vZVx5D1WG_f9w/s1600/1033374_1.jpg
https://www.vice.com/en_in/article/xwexpk/singapore-will-soon-provide-its-citizens-with-fitbits-to-track-their-health


Premium users have access to unlimited custom-made video workouts and audio coaching, stated Fitbit's website.

Like the National Steps Challenge and Healthy 365 app, this joint collaboration is part of HPB's plan to drive increased participation and engagement among people here.

Fitbit's plans to incorporate artificial intelligence and machine learning to encourage physical activity, healthy eating and better sleep quality will allow Singaporeans to take control of their own health, said Mr Zee Yoong Kang, chief executive of HPB in the statement.


Fitbit's plans to incorporate artificial intelligence and machine learning to encourage physical activity, healthy eating and better sleep quality will allow Singaporeans to take control of their own health, said Mr Zee Yoong Kang, chief executive of HPB in the statement.
PHOTO: Fitbit's plans to incorporate artificial intelligence and machine learning to encourage physical activity, healthy eating and better sleep quality will allow Singaporeans to take control of their own health, said Mr Zee Yoong Kang, chief executive of HPB in the statement.
Picture posted by City Square Mall - Zumba workout, Health Promoting Mall Workout
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3TwCIYq4ro9VzNP4b12lTmYc7oWx8UqLw-FL2W2ZSHGLgkFlPyM80czq07T9pOCQjDAqYGa3OjJRemdq46qyPh0dXefjuGAZPPY710RZQ6lb-Te0konLzojtaQ-ycvOh_JTeCL8ClrqE/s1600/hpm-workout_11.png
https://www.citysquaremall.com.sg/media/2117/hpm-workout.jpg
https://www.citysquaremall.com.sg/happenings/events-promotions/health-promoting-mall-workout/


The insights gathered can also help to enrich HPB's health promotion programmes, added Mr Zee.

Singaporeans and permanent residents may pre-register for Live Healthy SG next month, and the programme will start in October.


Like the National Steps Challenge and Healthy 365 app, this joint collaboration is part of HPB's plan to drive increased participation and engagement among people here.
Like the National Steps Challenge and Healthy 365 app, this joint collaboration is part of HPB's plan to drive increased participation and engagement among people here.
PHOTO: Like the National Steps Challenge and Healthy 365 app, this joint collaboration is part of HPB's plan to drive increased participation and engagement among people here.
Picture posted by ELMA ~ Cosplay on 17 May 2018
gif file generated by Animated Images Effects Generator at http://www.webestools.com/animated-images-effect-generator-effects-gif-images-picture-blog-gif-fx-images-animated-effect.html
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieFW31cDNLS-3KUJU5KjwNGHwiwEK2_hNgpMxDGFlNNXEFv7b9YY5xJ6OcxLdwiwoRufepvxDyujRjqWezn1zyPwG8dQMRGp7GYVmq_YvL6W5vD6Xgk7K88lR40ixL32ASI92lz8Z7LrA/s1600/HTB1NqRPRyLaK1RjSZFxq6ymPFXaV_1.png
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOJbE9Pn3YUWdgM3AVbMxJ9b5HYmsTRJH05trpgWpgWneyYIsC15KMfh9Lgpu5h4EqU2i9LU7vtsPp7HCsLDh_K8op6CZkXP6J8LNLS50uchHNiuT4Ee647hc545J2T17hyphenhyphenCdygwLqnh4/s1600/HTB1NqRPRyLaK1RjSZFxq6ymPFXaV_1.gif
https://www.facebook.com/ELMACosplay/photos/a.352938581460215/1870826639671394/?type=3&theater
https://www.aliexpress.com/item/33005127943.html?aff_platform=api&cpt=1566895940157&sk=DocOLODS&aff_trace_key=f5ffe356a8c04370ab218e7cb85185d5-1566895940157-05441-DocOLODS&terminal_id=14d53af4011b4456958080cb545f1efc
 

Training to improve our abilities requires perseverance, as we must train to the point of exhaustion in order for our body to build new muscle and improve its energy systems.
Training to improve our abilities requires perseverance, as we must train to the point of exhaustion in order for our body to build new muscle and improve its energy systems.
PHOTO: Training to improve our abilities requires perseverance, as we must train to the point of exhaustion in order for our body to build new muscle and improve its energy systems. This can be a challenge for the athlete. We must also drill to become good at specific skills.
Self-control is an essential part of training for sports. When in training, we have to avoid many of temptations that we face, and eat well, sleep well, and relax well.
"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." (Galatians 6:9).
"This is the victory that has overcome the world—our faith." (1 John 5:4).
Picture posted by Meera Navlakha, VICE ASIA on 23 August 2019 at 1:11pm
gif file generated by Animated Images Effects Generator at http://www.webestools.com/animated-images-effect-generator-effects-gif-images-picture-blog-gif-fx-images-animated-effect.html
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5R5do5h3knLpWQiOvNhoCp1ijO8bO_CkBuKsDt-ZUFn6dubPcibBaOWYnonBxgVIQYlE9xpzW8NtkPGgUyO9WzznRC2dhpljJo1-UNRZJPgW_ZUm9GO0ayEKk3BI1SLN_EC5W4ttJCYU/s1600/il_794xN.1880359755_fg7h_1.png
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjevuC6iyMHWPRcBKSoLJc26i2KYiCSzWcoISjPbILKpU-d7FEEqDyLu59qNITieqJnmzitGZX-7h-MiVQ0UcubnIldysU_8vgVDiieGHnx5FjJvmevJ8XXWOW8Uy2lm5dXZtwrqEBYGAo/s1600/il_794xN.1880359755_fg7h_1.gif
https://www.vice.com/en_in/article/xwexpk/singapore-will-soon-provide-its-citizens-with-fitbits-to-track-their-health
https://i.etsystatic.com/8236867/r/il/edd361/1880359755/il_794xN.1880359755_fg7h.jpg - (Background)
By Tatiana Mohamad Rosli, The New Paper, 23 August 2019 at 06:00 am
Get The New Paper on your phone with the free TNP app. Download from the Apple App Store or Google Play Store now



Reference
[1] Tatiana Mohamad Rosli, The New Paper, HPB works with Fitbit to help Singaporeans be healthier, posted on 23 August 2019 at 06:00 am, https://www.tnp.sg/news/singapore/hpb-works-fitbit-help-singaporeans-be-healthier


Links


New International Version (NIV), Holy Bible, New International Version®, NIV® Copyright ©1973, 1978, 1984, 2011 by Biblica, Inc.® Used by permission. All rights reserved worldwide.

Posted by at
Labels: , , , , , , , , , , , , , , ,

Sunday, July 22, 2018

Encouraging results for National Steps Challenge

Source Website: https://www.tnp.sg/news/singapore/encouraging-results-national-steps-challenge
By Felica Choo, The New Paper, 20 July 2018 at 06:00 am


Mr Tan How Lit now skips the bus in favour of walking to markets near his home.
PHOTO: Mr Tan How Lit now skips the bus in favour of walking to markets near his home.
TNP PHOTO: NG SOR LUAN
Picture posted by Felica Choo, The New Paper on 20 July 2018 at 06:00 am
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-vHk2VQm3F6oksWJZHL741PFnUnwS-zeLxxf-nnuVyLpkp-KK3bZDw2rSafw31k3slDrh_I9M4cIiUIUsVDw6hEtOD4CiZ7YgVxmEF0pD3mOxBech8tql3g2hTOh2oE8wBFlxsc2hyN8/s1600/NP_20180720_FCSTEP20A_4149870.jpg
https://www.tnp.sg/sites/default/files/styles/rl780/public/articles/2018/07/20/NP_20180720_FCSTEP20A_4149870.jpg?itok=efKwPlD2
https://www.tnp.sg/news/singapore/encouraging-results-national-steps-challenge


More participants of latest National Step Challenge hit average of 5km a day.

Singaporeans are taking a step in the right direction - if the results of the latest National Steps Challenge are anything to go by.

During the latest season, which ran from last October to April this year, 30,000 of the 696,000 participants managed to clock an average of 5km a day over six months - almost 1,000km in total.


During the latest season, which ran from last October to April this year, 30,000 of the 696,000 participants managed to clock an average of 5km a day over six months - almost 1,000km in total.
PHOTO: During the latest season, which ran from last October to April this year, 30,000 of the 696,000 participants managed to clock an average of 5km a day over six months - almost 1,000km in total.
Picture posted by HPB - 28 October 2017 to 30 April 2018 (960km in National Steps Challenge™)
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCUIyXQUnLKmmEcxuvjShDoCqR90zpYcyIYOshZVwBbzasOTXzcGI3vBoUYuwqcByBh8T-vds7xupMylDJhSi3S_Y9EHW5jcYS3PI2ZQ7j-oVYYHUdy38jetQbjJ8AYKI_TecfVFktxU4/s1600/shoe.png
https://www.healthhub.sg/sites/assets/Assets/Programs/nsc-2017/images/shoe.png
https://www.healthhub.sg/programmes/37/nsc


This was up from 26,000 participants achieving the feat in the 2016/17 event. The results were revealed last month by the Health Promotion Board (HPB), which has organised the event since 2015.

Participants track their steps with pedometers to accumulate points that can be exchanged for shopping vouchers.

The marked improvement comes as latest obesity figures from the Health Ministry show that children are getting fatter. Last year, 13 per cent of children in mainstream schools were overweight compared with 11 per cent in 2011.

Adults fared better, with 36 per cent of Singaporeans aged 18 to 69 found to be overweight last year, down from 40 per cent in 2010.

But walking is not enough, experts warn.

A review of evidence from Public Health England, which provides expertise from public health specialists, found it must be complemented by muscle and bone strengthening and balance activities.

In middle and older age, these activities help to maintain and improve body function, as well as reduce death from cardiovascular disease and from any other causes.
 
The review recommended doing high intensity resistance training, some impact exercise - such as running, jumping or skipping - and balance training at least twice a week.

Experts agree that people should engage in various forms of exercise.

For example, impact and balance training can be built into exercise routines, according to Dr Eugene Chew, head of programme for Sports and Physical Education at the Singapore University of Social Sciences.


There is no one giant step that does it. It’s a lot of little steps.
PHOTO: “There is no one giant step that does it. It’s a lot of little steps.” -Unknown
Picture posted by Maria Martos, Owner & Founder of Sagewood Wellness Center
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnMl9iU4k09fwXZZBcvME5FNG3AAnoGJUFEdAJ-PBHXc52XJrNUe3-dj7tM7ixm-UNqQY5RAGwOA6Xzvvcn7JIoPykDr3VClsy2R4NnaSEFfa-PuXS-hOJQmrDkhPRtzO6TdPE4NHQYPk/s1600/Health-Wellness-Quotes-Little-Steps-Sagewood-Wellness-Center.jpg
http://www.sagewoodwellness.com/wp-content/uploads/2015/02/Health-Wellness-Quotes-Little-Steps-Sagewood-Wellness-Center.jpg
http://www.sagewoodwellness.com/25-inspirational-health-and-wellness-quotes/


National Steps Challenge participant Mr Tan How Lit, 70, said exercise helped him get back on his feet.

Ten years ago, he underwent an operation to relieve pressure on compressed spinal nerves, which left him with shrunken leg muscles and walking difficulty.

But after taking part in the Steps Challenge in 2015, he managed to clock an average of 10,000 steps, and has continued to participate in the following two seasons.

"Walking has now become a habit for me," said the retiree.

Mr Tan, who is also diabetic, now skips the bus in favour of walking to markets near his home.

"I no longer get tired after a short distance," he said.


How many steps should I be walking a day?
PHOTO: How many steps should I be walking a day?
Everybody's different, but the 10,000 steps challenge is promoted by the NHS and other health experts as an achievable and healthful goal.
Aim to walk 10,000 steps a day to stay healthy and maybe lose some weight. The good news is that all this walking counts towards the NHS' recommended two and a half hours of exercise per week.
Picture posted by Josie Griffiths, The Sun on 31 January 2018 at 8:55 am
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH2zfIHa2EzU3jgr3hMHTNfFhkizGJE9iPkDK6jYgkdMAnPDYY1IDONmMpm-FJrRi7HpPAh4esOTYhEZ0V5ElyCCERHlSHa_-o7s4c83vwZhFOcgyqUYul74uP4Be5TUy7yjN_TW-_Tv8/s1600/nintchdbpict000303317875-1.jpg
https://www.thesun.co.uk/wp-content/uploads/2017/04/nintchdbpict000303317875.jpg
https://www.thesun.co.uk/fabulous/3253904/steps-day-walking-mile-burn-calories-active-10/

By Felica Choo, The New Paper, 20 July 2018 at 06:00 am
Get The New Paper on your phone with the free TNP app. Download from the Apple App Store or Google Play Store now



Reference
[1] Felica Choo, The New Paper, Encouraging results for National Steps Challenge, posted on 20 July 2018 at 06:00 am, https://www.tnp.sg/news/singapore/encouraging-results-national-steps-challenge

Links
Posted by at
Labels: , , , , , , , , , , ,

Sunday, January 22, 2017

Step into it - Brisk-walk your way to better fitness this new year

Source Website: https://corp.nhg.com.sg/Lists/Lifewise/Attachments/51/Lifewise%20Jan-Feb%202017-Lowres%20Pdf.pdf
Life wise, No. 67, January-February 2017, Page 30, Workout
By Li Yuling in consultation with Mr. Ray Loh senior exercise physiologist / Sports Medicine and Surgery Clinic / Tan Tock Seng Hospital


Taking 10,000 steps is equivalent to about 8 kilometers or 1.5 hours of brisk-walk, and expends about 500 calories.
PHOTO: Taking 10,000 steps is equivalent to about 8 kilometers or 1.5 hours of brisk-walk, and expends about 500 calories.
To lose weight, it is recommended that a person burns 800 calories a day.
Picture posted by Dr Anthony Gunn - Yahoo Health on 28 December 2015 at 6:00am
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMsurcZPEGyJiXEl1JlgIpQdjfBWmQfRWU7XGK60d1vz1PWLU_J4v7HuE8TTQP12zgPD6CmgtWJvjCf0dh-7wcoI7JuX3c154n4ZcXAHNxSUefh9DDp2S0xET45cMWlZCFaLlLD9csmU29/s1600/4._walking_1b7jr1n-1b7jr3d.jpg
https://s.yimg.com/iu/api/res/1.2/Z5zGGr0fRfh9oLQn_WLBSw--/YXBwaWQ9eXZpZGVvO2ZpPWZpbGw7dz04Njg7cT05MDtuPTE7cm90YXRlPWF1dG8-/https://s.yimg.com/ea/img/-/151223/4._walking_1b7jr1n-1b7jr3d.jpg
https://au.be.yahoo.com/lifestyle/health-and-fitness/g/30430456/10-motivating-tips-to-boost-happiness/30430457/


YOU HAVE MADE a resolution to keep fit — just like what you did the year before. For a better chance at keeping it though, consider a sport or exercise activity that does not require expensive equipment or fees. Brisk walking, for example, is free and can be done anywhere, anytime, by any reasonably healthy individual.

“Brisk walking is a lower-impact physical activity that is easy, convenient and effective in improving health,” says Mr Ray Loh, Senior Exercise Physiologist with Tan Tock Seng Hospital. “The American Heart Association (AHA) believes that the more a person walks each week, the more it benefits individual health.”


Brisk walking is a lower-impact physical activity that is easy, convenient and effective in improving health.
PHOTO: Brisk walking is a lower-impact physical activity that is easy, convenient and effective in improving health. The American Heart Association (AHA) believes that the more a person walks each week, the more it benefits individual health.
Picture posted by Haus Stallmeister in Lippstadt on 10 April 2016
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6oO2EA2OLf_aEfOpfGREUjDMjfnRG_nv_FeoIy_Hk5RbcxUyqCedcL7-PtmdbbKCnaWlAWL42nSv4rFUmqi7vo6efGqx11_UoKQC6L73luJkWukAGBrNsmFAn_X16P2WW936wDG2NcOYt/s1600/Nordic-Walking-Route-beim-Hotel-Lippstadt-finden-1.jpg
http://haus-stallmeister.de/wordpress/wp-content/uploads/2015/10/Nordic-Walking-Route-beim-Hotel-Lippstadt-finden.jpg
http://haus-stallmeister.de/wordpress/2016/04/parks-in-lippstadt-und-umgebung-natur-fuer-hotelgaeste/


A six-year longitudinal US study that compared runners and walkers showed that with the right amount of calories burnt, a moderate-intensity brisk walk could offer a similar risk reduction in high blood pressure, high cholesterol, diabetes and coronary heart disease.

To get people walking, the Health Promotion Board (HPB) launched the second National Step Challenge last October. It is giving away step trackers to motivate participants to walk more. Introduced in 2015, the campaign encourages Singaporeans to take 10,000 steps daily, a guideline similarly advocated by international health bodies like the AHA, National Heart Foundation of Australia, and the World Health Organization.


National Steps Challenge - Healthy 365
PHOTO: National Steps Challenge - Healthy 365
Health Promotion Board (HPB) launched the second National Step Challenge last October. The campaign encourages Singaporeans to take 10,000 steps daily. As a form of reward participants can redeem NTUC vouchers when the different tiers of points are reached. The 1st tier reward ($5 NTUC voucher) requires 600 points and takes a minimum of 10 days to complete. The maximum points per day is 60 which requires the completion of 10,000 steps.
Healthy 365 app can be downloaded from the Google Play
Picture posted by Reuben Chew on 14 February 2016
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5EQhdUjeEh_VhBkY20HcrNiNPIpca928jiuLEhA-kh10JTcV853MabYtgi1vTY9Cr_8Jan5jFMwq-GSE7m7NlmuTGlOVdgAxP_JJyKcZ0GpxtdrtdjWFhn2JVMG7Y0rIWNTstLSUtRlrO/s1600/Screenshot_2016-02-11-20-04-53.png
https://www.describee.com/wp-content/uploads/2016/02/Screenshot_2016-02-11-20-04-53.png
https://www.describee.com/2016/02/14/national-steps-challenge-week-actxa-stride-tracker/


Brisk Walk or Run?
Whether brisk walking or running is a better form of exercise depends on your health, fitness level and exercise goal.

Mr Loh explains that brisk walking is a moderate-intensity exercise that trains lower limb muscles, and requires more muscular strength than walking at a normal pace.

Brisk walking continuously for 10 minutes or longer can boost muscle endurance and improve cardiorespiratory fitness (your body’s ability to supply oxygen and energy to the muscles). It is also proven to help reduce risk of certain diseases.

However, high-intensity activities such as running do have additional advantages. “These include strength building, as well as further improving bone density and cardiovascular fitness,” says Mr Loh.


High-intensity activities such as running have additional advantages.
PHOTO: High-intensity activities such as running have additional advantages. These include strength building,  further improving bone density and cardiovascular fitness. Brisk walking takes more time to burn the same number of calories as that of running.
Picture posted by Hopewood on 24 June 2015
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif84ruf6q9fUlaKdrgthQHizlyXl5ZU-XDpDict-erbqcDe-VparglWHGBnKsBoEbdYkCnPccKQImWF23uhA8psoITmj6aucMPcSmXcFwGtFFy5GKbbmK4jcOAmtM94AHb4O9BXoX5fbb5/s1600/bigstock-Woman-Runner-Running-Jogging-I-64006099-1.jpg
https://hopewoodlifestyle.com.au/wp-content/uploads/2015/05/bigstock-Woman-Runner-Running-Jogging-I-64006099.jpg
https://hopewoodlifestyle.com.au/2015/06/what-sort-of-exercise-is-most-helpful-for-your-health/


Brisk walking takes more time to burn the same number of calories as that of running. So if you are exercising to lose weight, running produces faster results.

Getting Started
Current physical activity guidelines by HPB and the American College of Sports Medicine recommend that individuals do 30 minutes of moderate-intensity cardio exercises, such as brisk walking and swimming, at least five times a week.

Mr Loh recommends that beginners start brisk walking for 10 minutes per session, and progress slowly to develop a comfortable pace and intensity.


Game Your Way To 10,000 Steps A Day
PHOTO: Game Your Way To 10,000 Steps A Day
Studies have shown the health benefits of clocking 10,000 steps daily. However, if walking around the track is not your idea of a fun physical activity, fear not! There is a myriad of physical activities that contribute to your step count without you even realising it. From playing Kinect for Xbox games to the latest Pokemon Go!, the trick is to inject fun to your daily physical activities. Choose your preferred motivation to make exercise more meaningful and fun!
Posted by Health Promotion Board (HPB) on Thursday, 29 September 2016
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc7xF0Zk9C_xns0b0DDr8L-vpN-fjfWqofQt5cswcKOmG2Rp74nDp0f2HEKQLSODORDt1CjRLUQtAPMyWFguG6EIVw7PoxrWsH5Bx7S9Zn_ZWYwAUdeV5SfF1VvG0kweBBbl2cOPYvf2wo/s1600/playing-on-smartphones.jpg
https://www.healthhub.sg/sites/assets/Assets/Categories/Exercise%20N%20Fitness/playing-on-smartphones.jpg
https://www.healthhub.sg/live-healthy/1255/game-your-way-to-10000-steps-a-day


The 30 minutes can be split into a few shorter sessions — in the morning (from home to the train station), during lunchtime (from office to hawker centre), and after work (from train station to home). “Engaging in short bouts of physical activity throughout the day is actually better than sitting all day and then doing one hour of exercise in the evening,” says Mr Loh.

If the purpose of your exercise is to fight diabetes, obesity or heart diseases, double the exercise time to 300 minutes a week.

Where to Walk
Beginners should start walking on flat ground, and gradually progress to trails or other terrain. “Hilly and uneven terrain can add more stress to the legs, and will require stronger limbs,” Mr Loh cautions.


Beginners should start walking on flat ground, and gradually progress to trails or other terrain.
PHOTO: Beginners should start walking on flat ground, and gradually progress to trails or other terrain. Hilly and uneven terrain can add more stress to the legs, and will require stronger limbs.
Picture posted by Love and Whimsy on 17 March 2012 - Walk in the Park
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3-8MHhBZEl1QJrcWABooEJaNYi3xLZygd-d-Xq-UiMaGLw8g1JXrSgc97znpdc-SxRD3w9N_SSYtiS5OsitknRZdgsgiUBXQQt2_3nxusyVDEqIpwsRy4yK2VoDVs_YQj8nopzplGbX8B/s1600/walk+in+the+park.jpg
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-HEe8mIk2wRbJkPg61jfn_2b3w7JJtBXzzKIhOtTFxbAugkMO-1J4xUWEm3S0ddrmdBBwhidC664NGIAs8mcy_8Xqd7QYL0Cld1wORC5VnCm5mIGsBVTZVlSNoj30JQqhln494mC8P3E/s1600/walk+in+the+park.jpg
http://www.loveandwhimsyblog.com/2012/03/walk-in-park.html


Treadmills are an alternative you can consider. Most treadmills come with a shock-absorbing mechanism, which is ideal for individuals with weaker legs, and those prone to injury.

You may also find it easier to concentrate on your walking form when exercising on a treadmill. However, research has revealed that people tend to walk slower on treadmills than outdoors. “Moving at the same speed on the treadmill as you do outdoors can actually feel more challenging for some,” says Mr Loh.

Stay Safe
A moderate-intensity activity increases your heart rate by 50 to 60 per cent than when you are at rest. But as long as you are healthy and medically fit, brisk walking is suitable for you.

If you have not exercised for some time, it is likely that your body has detrained (become weaker). Without adequate strength, walking too fast or for too long may increase the risk of overuse injuries (damage to a bone, muscle, ligament or tendon due to repetitive stress without allowing time for the body to heal) — even in healthy individuals.


Stay Safe
PHOTO: Stay Safe
If you have not exercised for some time, it is likely that your body has detrained (become weaker). Without adequate strength, walking too fast or for too long may increase the risk of overuse injuries.
A walk in the park will likely be the most enjoyable part of your day. However, make sure to do so with a clear mind and with your eyes open. In addition to avoiding a fall, open eyes will allow you to take in the beauty of nature's wonders: flowers, and trees, birds, and wildlife.
Posted by Calendar holiday - 2017 Take a Walk in the Park Day
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHnzhRa4dNX-phANWW1nrH2mul8KtdK7KthKMydZU9rpPlw0MV6Tf36DZQ3NI5Hf5Y-gyDYfG2kRyST7KimJsy7JX8oBKM1w7td12KzGVP7w1X4qKSPiesmhy9ClIWZkLerH5VmfETCyny/s1600/Take-a-Walk-in-the-Park-Day.jpg
http://calendarholidays.xyz/uploads/Take-a-Walk-in-the-Park-Day.jpg
http://calendarholidays.xyz/holiday/377/take-a-walk-in-the-park-day


Remember to warm up and cool down. Dynamic stretching exercises, such as ankle bounce, half-squat and walking lunge, are recommended for warm-ups. Static stretching exercises, such as calf stretch and groin stretch, should be done post-walk.

Hydrate regularly, especially if the weather is hot, or if you walk for more than an hour.


Cool down after brisk-walking.
PHOTO: Cool down after brisk-walking. Hydrate regularly, especially if the weather is hot, or if you walk for more than an hour.
Picture posted by torange.biz - A walk in the Park on horse
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglsMeRj300zZeb8aJbRwqLnKEFRwWEk52p9b5aGHmcEU-TV3b50DsRmZOrqtTRjnGxmM-sbghIdE1w2BnlxYG5GxMLNYCxW4cx0jKtQMwrqfLl0R7Zl4D9TS-e3jV0Fj4KDP0YuzvE9gTz/s1600/35639-FX-6-0-12-6-8-0.jpg
http://torange.biz/photo/35/35639/35639-FX-6-0-12-6-8-0.jpg
http://torange.biz/35639.html

By Li Yuling in consultation with Mr. Ray Loh senior exercise physiologist / Sports Medicine and Surgery Clinic / Tan Tock Seng Hospital



Reference
Posted by at
Labels: , , , , , , , , , , , , , ,
Subscribe to: Posts (Atom)