150 minutes of physical activity a week is all you need​​ 

Physical activity not only helps you look and feel good, it also gives you more energy to enjoy a healthy life! Simple activities like doing household chores or taking the stairs instead of the lift are a good start. Aim for 150 minutes of moderate to vigorous physical activity every week for a healthier you. 

Engaging in regular physical activity can help reduce the risk of chronic diseases, and enhance your quality of life. According to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality (accounting for 6% of deaths globally), whilst overweightness and obesity are responsible for 5% of global mortality.

According to the 2019 National Population Health Survey conducted by the Ministry of Health, 40.2% of Singaporeans (aged 18-74) do not participate in any leisure-time physical activity. Including physical activity at work, commuting and leisure-time physical activity, 19.9% of Singaporeans have insufficient total physial activity

In general, there are three types of physical activity one can engage in:

  • Lifestyle Activity: encompasses activities that one carries out in daily life, such as carrying groceries or taking the stairs. 
  • Aerobic Activity: any form of physical activity that utilises the aerobic energy-producing system, such as brisk walking, jogging, cycling and swimming.  
  • Strength Activity: any form of resistance or weight-bearing activity that improves bone, joint and skeletal muscle strength. It also improves power, mass, age-related sarcopenia and endurance.
Physical activity can be performed anytime, anywhere, whether you are at work or home, while commuting or during your leisure time.
Here's how you can adopt a physically active life:

Create your own routine

You can also download ​and design your own exercise routine with physical activities that fit your lifestyle best.
Learn more about the types of physical activity and find out how you can make the most out of it here​​.
Remember, some physical activity is better than none at all! Join us and aim for 150 minutes of physical activity every week.

Read these next:

  1.  https://www.healthhub.sg/sites/assets/Assets/PDFs/HPB/PhysicalActivityPDFs/NPAG_Summary_Guide.pdf