Healthy Lifestyle

Exercise and
Physical Activity

Exercise and
Physical Activity Healthy Eating Cognitive Health Mental Health Regular Measurement Social Networking
Different Types of Exercise Exercise Programme for Older Adults Multi-Component Intervention Programme

There are 4 types of physical activities, and they have different effects on our body.

Aerobic

Any activity that
  • involves the use of large muscle groups (e.g. arms, legs and hips); and
  • is rhythmical or repetitive in nature (e.g. the up and down motion of the legs while walking); and
  • is sustainable (≥ 10 minutes).
Benefits such as
  • Minimal skills required such that anybody can do it
  • Enhance cardiopulmonary function and promote the health of the circulatory system
  • Improve endurance
  • Help with weight control
  • Delay onset or prevent common diseases, e.g. heart diseases, diabetes mellitus, colon and breast cancer, dementia, fall, etc.
  • Help enhance mood and improve sleep quality

Common example

Type of activity/
Intensity level		 Light Intensity Moderate Intensity* Vigorous Intensity*
Walking
  • Walking slowly at home
  • Standing
  • Taking a walk in the park
  • Brisk walking
  • Stair climbing
  • Jogging
  • Running
Housework or paid work
  • Sitting (e.g, using computer)
  • Standing (e.g, cooking or washing
  • dishes, ironing clothes)
  • Sweeping the floor Vacuuming
  • Cleaning windows or cars
  • General gardening work (e.g, grass cutting)
  • Carrying a baby
  • Gardening work (Shoveling and hoeing)
  • Carrying heavy loads (e.g. 5kg of packing
  • rice) and walking up- or downstairs
Recreation and sport
  • Drawing,
  • Making arts and crafts,
  • Playing music instruments
  • Aqua-aerobics (e.g. walking, stretching exercise in water)
  • Catch and throw sports (e.g. Badminton, table tennis)
  • Tai Chi
  • Swimming
  • Dancing
  • Ball games (e.g. footballs, basketballs, exercise bikes
*Remarks:
When performing exercise at moderate intensity, a person has a feeling of increased rate of breathing, still able to talk but not sing.
When performing exercise at vigorous intensity, a person has a feeling of rapid breathing and heart rate, must pause for a breath when speaking a short sentence.

Muscle-strengthening

Any activity that
  • Involves the major muscle groups (e.g. the legs, hips, back, chest, abdomen, shoulders, arms)
  • Works in a moderate to high level of intensity
Benefits such as
  • Improve muscle strength
  • Improve body balance and lowers risk of falling
  • Help you maintain independency and perform everyday activities more easily, e.g. getting up from a chair, climbing stairs and carrying groceries
Examples of muscle-strengthening activities include:
  • Weightlifting (small dumbbells or bottles filled with water)
  • Wall push-ups or kneel push-ups
  • Using resistance bands
  • Carrying heavy loads
    • - Squat exercise (It is recommended to be carried out under the guidance of the coach or with protective measures to ensure safety).

Balance

Any activity that
  • Any activity that trains your balance.
Benefits such as
  • Improves motor coordination, body balance, and agility; helps prevent falls and injuries for older adults.
Examples of muscle-strengthening activities include:
Static single foot balance, heel-to-toe walk, toe stand (with the help of a walking aid or a stable chair)
Dynamic Tai chi (a “moving meditation”), Standing from a seated position, Tightrope walk, Back and side leg raise (with the help of a walking aid or a stable chair), Dancing, Bowling

Flexibility

Any activity that
  • Any activity that involves stretching muscles.
Benefits such as
  • Improve flexibility and allows greater movement in joints; Makes it easier for you to bend over and tie your shoelaces
  • Improve posture, relieves joint and calf stretching pain and releases muscle tension and soreness
Examples of muscle-strengthening activities include:
  • Tai chi, yoga, calf stretching, neck stretching, and toe touching