Man at the beach doing moderate-to-high intensity aerobic exercise.

So you want to unlock the secret to living longer, healthier, and happier? Believe it or not, being more active could help in all those areas.

Before we look at the super health benefits of physical activity, let's find out how much we should aim for, to qualify as “being active”.

How Much Exercise Is Enough?

There are two things you should note for physical activity: how much you move and how vigorously you move.

Ideally, we should aim for at least 150 minutes of moderate--intensity or 75 minutes of vigorous-intensity aerobic physical activity per week.

Moderate and Vigorous

What's moderate physical activity? It's an activity that makes your heartbeat slightly faster, and your breathing slightly harder, than normal — tai chi or brisk-walking, for example.

During the activity, you should have enough breath to talk but not sing.

Beginners can start small, maybe with a 10-minute brisk walk around your estate every evening, or by choosing the stairs over the escalator at the MRT station.

Both are good moderate-intensity aerobic activities to add to your daily routine if you're just starting out or if your schedule is too packed to fit in a full 30-minute workout.

Vigorous physical activity takes that to the next level. When doing a vigorous activity, your breathing rate quickens, and you'll find it hard to carry a conversation.

Some examples of vigorous activities would be running for the bus, jogging, Zumba, high-intensity exercise classes such as HIIT (high-intensity interval training), and playing football with your kakis.

The Fab Benefits of Regular Exercise

Now that you know how much activity to work towards, let's check out what sweet benefits you stand to gain by moving more!


Looking to lose weight? The more you move, the more calories and fat you burn. Together with a healthy, balanced diet, regular physical activity is an effective way to shed excess fat.

If you're obese or overweight, losing those extra kilos will significantly reduce your risk for Type 2 diabetes. As a bonus, it also gives you an excuse to hit your favourite malls for new clothes (nice!).

Keep the Doctor Away

Weight loss will reduce your diabetes risk, but did you know that the very act of being more active will also cut that risk? Hence, regular exercise is a great way to reduce your health risks as you burn more calories.

Besides diabetes, regular exercise also keeps other chronic diseases such as heart disease, high blood pressure, and stroke at bay.

And it's not just chronic illnesses, either: exercise boosts your immune system, which means you'll fall sick less often. You might just be the last office warrior standing come flu season.

Live Long and Prosper

Being physically active — regardless of your body weight or BMI — helps you live longer and healthier.

And since you fall sick less often and are at lower risk of chronic disease, you'll also save on medical costs over the years. Talk about a sound retirement plan!

Happy Chemicals

Feeling down? Lift your spirits in an instant by taking a brisk walk for 15-30 minutes, or jog around your estate for high-intensity activity. Exercise releases endorphins, the feel-good hormone that helps you combat the blues.

To start reaping the benefits of exercise, get started today. Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

Read these next:

  1. NPAG Adult Guideline, Table 1: Aerobic Activity Intensity Classification

  2. Persinger, R., Foster, C., Gibson, M., Fater, D., & Porcari, J. (2004). Consistency of the Talk Test for Exercise Prescription. Medicine & Science in Sports & Exercise, 36(7), 1632–1636. Retrieved June 2021 from