The health benefits of physical activities are well established. Recent recommendations from Health Promotion Board suggest 150-300 minutes of moderate-intensity aerobic physical activity per week, and strength training activity at least 2 days per week. In addition, flexibility exercises should be incorporated in any fitness program. Yoga, pilates and Taichi are good examples of activities which improve flexibility and core muscle strength.
Examples of physical activities and intensities
| Moderate intensity | Vigorous intensity |
| Walking (5-6 kph) | Brisk walking or jogging (at least 7 kph) |
| Cycling (12-15 kph) | Cycling (at least 15 kph) |
| Dancing | Stair climbing |
| Golf (walking) | Basketball |
| Swimming | Soccer |
| Tennis (Doubles) | Tennis (Singles) |
Avoiding injury
- Start slow, increasing pace and duration gradually
- Rest if muscle or joint soreness/pain
- Use proper equipment
- Adequate hydration to prevent heat injuries
Staying motivated
- Share activities with friends or loved ones
- Plan for long-term goals
Reference
- Singapore Physical Activity Guidelines 2022 (Health Promotion Board)
