MyDoc Tuesday Tips: Every little movement counts

It is well known that working out is one of the essential ways to maintain health. However, we understand that your busy schedule might stop you from hitting the gym or committing to fitness sessions.

To help you incorporate exercise into your busy lifestyle, we have listed down 5 simple ways to introduce simple and brief workout routines into your daily life that do not consume too much of your time and energy.

(picture from American Heart Association)

1. 150 minutes of moderate-intensity a week 
The ideal amount of exercise is at least 150 minutes of moderate-intensity on a weekly basis. Besides helping you to maintain or control blood sugar levels, this amount of exercise spread throughout the week is known to provide strong cardiovascular protection. Combine this with resistance training, such as weightlifting or yoga twice a week.

2. One single workout session 
One single workout session can provide cardioprotection for 2-3 hours. Research has also shown long-lasting benefits on the day following the workout.

3. A 10-minute workout 
Even 10 minutes of physical activity is sufficient enough to give your brain a boost. Such a short workout improves attention, working memory, and cognitive flexibility, among other mental skills.

4. Less than 10 minutes of activity
You do not need to put your exercise gear and spend money on a gym membership to improve your health. Recent research has suggested that even intervals of stair climbing that last a few minutes, with recovery periods between, can improve cardiorespiratory health. Use the MRT stairs instead of lift or escalator, take the stairs at home or even in your office. If you live or work on high flow floors climb a few flights of stairs and then take the lift.

5. 2 minutes of walking 
It is extremely well-known that prolonged periods of sitting are not beneficial for your health, even if you work out regularly. Periodically interrupting prolonged sitting with low-intensity physical activity may improve cardiovascular parameters and glucose metabolism, according to an Australian study on the effects of two minutes of walking for every 20 minutes of sitting.

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