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Congratulations! If you’re reading this article, you’ve been working on your health for at least 12 weeks. Continue your journey by doing something fun (and healthy) with friends or family. And, as always, remember to exercise safely!
This low-impact workout is ideal for older adults and those with joint issues as the water’s resistance cushions impact. Make it a family event — take mommy, daddy or granny for aqua-aerobics.
Related: An Introduction to Aqua-aerobics
Suitable for people of all ages and fitness levels, biking builds muscle, improves stamina and burns calories. Rent some bikes at Punggol or East Coast with friends or your kids — an hour of cycling burns 235 calories.
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Love a clean home? Put away the gym shoes and clean up instead! Simple household chores like sweeping and vacuuming can increase calorie burn. Did you know that 30 minutes of washing your car will burn the same amount of calories as 30 minutes of yoga?
Related: 10 Fun Ways to Get Active
Love dogs? Research has shown that dog walkers get more exercise than people who visit the gym once a week. Get a dog or offer to take your friend’s furry out for a walk. Consider interval jogging or walking uphill with your dog, for maximum activity.
Related: Burn Calories with Every Step
If you haven’t tried the elliptical, give it a whirl. The elliptical is a low-impact activity that provides a total-body workout. Thirty minutes on the machine will burn about 170 to 200 calories — twice as much as walking.
Related: The X-cercise Factor
Get the family outdoors by organising a game of football at Botanic Gardens or one of the other parks. Kicking a ball around with friends can be silly and fun and, at the same time, improve your cardiovascular health and build strength, flexibility and endurance.
Related: Getting High on Team Sports
Got a green thumb? Turns out gardening isn’t as laid back as it looks. Even simple tasks such as weeding can burn up to 100 calories an hour.
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This is a form of exercise that uses only the resistance of your body’s weight, which means this can be done anywhere.
Related: Work (Out) from Home - Get Stronger
Bored of the usual walking or jogging routine and ready to reward yourself with a bigger challenge? Try interval training — alternating periods of high- and low-intensity activity burns more calories. Intersperse your daily jog with short sprints to ramp up your exercise.
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With regular practice, you will not only lose weight, but also gain flexibility and strength with this self-defence system. But be warned — it’s a punishing workout.
Related: The Fighting Spirit
Maybe a day in the sun is your idea of a reward. Rent a kayak at East Coast or Sentosa. If sand gets to you, try MacRitchie Reservoir or Kallang Basin. Each stroke of the paddle incorporates every muscle in the upper body.
Related: Seeing Green - Unwind with Nature
What’s more fun than zapping your hubby, wife, kids or friends with a laser gun? Get a burst of adrenaline as you dodge shots and seek your opponents in a friendly game of laser tag. Spending time with people you love also boosts your mood.
Related: Play to Win
Reward yourself with calming meditation. Mixing and matching strenuous activities like running with meditation exercises both your mind and body.
Related: Real or Not? Busting Exercise Myths
Nature lover? Spend a day exploring the Bukit Timah Nature Reserve or MacRitchie Reservoir. Bring the kids or friends to celebrate your achievement together.
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Organise an outing with your friends — a day where you and your friends relax and do whatever you most enjoy. If you’re feeling more adventurous, go for a boat ride along the Singapore river or cycle to Coney Island.
Related: Step Your Way to Health and Heritage at Sentosa
Always wanted to get on one of those large parachutes and sail the skies? Take a paragliding course overseas. Join a club or association to learn the ropes.
Related: Hear it From a Fellow Traveller
Is your reward getting your whole family to exercise together? Suitable for all ages, qi gong focuses on improving balance, alignment and bodily functions such as circulation.
Related: Getting Started on Health Qi Gong
Ready for something much more challenging? Learn rock climbing. Scaling up those walls involves upper body strength, intricate footwork and core strength.
Related: Keeping Fit the Fun Way
Love cycling but not thrilled about the heat? Take a spinning class. This indoor cycling workout works the abs and the legs, promising to burn 500 calories on average per class.
Related: Getting Fit at Free Exercise Classes
This is the most convenient and cheapest exercise option possible. Whether at work or at home, opt for the stairs instead of the lift — not just to burn off some extra calories but also to strengthen your lungs and heart.
Related: Step Up to Keep Fit
To break a sweat together with family and friends, head to the Botanic Gardens, Bedok Reservoir or any of our parks to play ultimate Frisbee — it’s easy to play and great fun.
Related: More Ideas for an Active Weekend
Ready to graduate to something of higher intensity? Try your hand at volleyball. You can play volleyball at community centres and sports halls. The sport calls for agility, speed, balance and strength. Beach volleyball is a hit on Sentosa, so gather a bunch of friends and start a game!
Related: Let's Get Fit Together!
Sometimes the best reward is the little things — take a nice walk or stroll with a good friend or someone in the family. Chit chat, listen to each other and just enjoy the walk.
Related: A Thousand Ways to Walk 10,000 Steps
Exercise comes in many different forms. Simple exercises like leg raises and lunges can be done in the comfort of your own home.
Related: 7 Easy Exercises to an Active Lifestyle
Sign up for yoga! Yoga involves meditation, breathing techniques and physical postures that strengthen muscles and bring a sense of calm. Try out different types of classes to find which style suits you best.
Related: Supporting Mind and Body
Love dancing? Reward yourself with a Zumba class. This Latin-inspired cardio-dance workout uses music and dance to create a fun fitness atmosphere. Be prepared for hip-swivelling, fist-pumping moves as you dance your way to fitness.
Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!
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This article was last reviewed on
Tuesday, December 11, 2018
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Follow the step-by-step instructions below to complete the 7 easy exercises. Do them at least twice a week to keep active and healthy.
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