MUCH has been said about the importance of exercising regularly, but how much exercise is considered healthy?
According to sports physicians, you should fit in about 150 minutes every week - or 30 minutes daily for five days of the week.
That said, the amount of exercise varies among individuals.
Dr Jason Chia, an associate consultant sports physician at Changi Sports Medicine Centre and Singapore Sports Medicine Centre, says: "It has to do with health goals and commitment levels. If you want to lose weight, you may have to increase the amount of exercise every week.
"If you have hypertension, daily exercise at a moderate level can help control blood pressure." Otherwise, a good workout regime should offer a balance of cardiovascular (cardio) activity and weight training.
Cardio activities such as running, cycling and swimming strengthen aerobic capacity. The increased blood flow to the muscles and lungs delivers more oxygen and removes waste products faster, leading to overall well-being.
Dr Kelvin Chew, a consultant at Changi Sports Medicine Centre and Singapore Sports Medicine Centre, recommends having 20 to 60 minutes of moderate intensity cardio activity between three and five times a week.
On the other hand, weight training helps build strength and tone the muscles, leading to increased joint flexibility, bone density and better weight management.
Dr Chew recommends: "There are many regimes, but a general one involves one to five sets of 10 repetitions for up to five days a week for each group of muscles."
Another component that has been gaining popularity among fitness fanatics is core training.
Core muscles are often seen as the foundation from which every movement of the body emanates, says Mr Rick Wong, a fitness director and principal trainer at RickFit Fitness Enterprise.
Developing stronger muscles around the lumbar-pelvic region helps to improve posture and enhance bodily support and stability. This results in better balance and even accounts for overall fitness and sports performance.
Some common core exercises include crunches, squats and lunges.
While regular exercise will leave you looking and feeling good, it is also as important to listen to your body.
For example, if you experience pain, seek help immediately, because pain indicates that "something is going wrong", says Dr Chew.
Also, avoid stepping up training too abruptly as it may cause serious or long-term injuries. Consult a doctor or do a pre-exercise medical screening at a sports medicine facility before embarking on an exercise regime.
Mr Wong suggests working with a professional fitness trainer. Most Singaporeans adopt a doit- yourself approach to fitness and base their regimes on random and fragmented snippets of information, he observes.
A certified and professional fitness trainer offers a holistic and personalised programme to meet different needs. Otherwise, stick to your fitness plan.
"The benefits of exercise are seen and felt only over a period of time, so keep to your fitness regime on a regular and periodic basis," says Mr Wong.
This article was first published in Health & You, The Straits Times on July 2, 2008.
