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Source: Health, Cleo, 7 September 2018 © Singapore Press Holdings Limited. Permission required for reproduction.


According to the recommendations by the National Physical Activity Guidelines, all you’ve got to do is incorporate 150 minutes of moderate to vigorous physical activities (MVPA) into your lifestyle every week to stay in shape.

Not sure where to start? Here’s a guide.

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Lifestyle activity


What you can do: Household chores, taking the stairs or going for a stroll

Intensity level: Light to moderate

How often you should do them: Anytime, as often as you can

Tip: While light activities are good to do every day, you still need to partake in moderate- or vigorous-intensity activities to be a healthier version of yourself! Continue reading to see how.

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Aerobic activity


What you can do: Running, spinning, swimming, dancing or kickboxing

Intensity level: Moderate to vigorous (should last for more than 10 minutes at a time)

How often you should do them: At least thrice a week, totalling up to 150 minutes

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Strength activity


What you can do: Lifting and moving moderately heavy objects, using a resistance band or doing yoga or pilates

Intensity level: Moderate to vigorous

How often you should do them: At least twice a week, totalling up to 150 minutes



Simply put, physical activity can be achieved by just being less lazy about things. So the next time you’re carrying groceries home, take the stairs instead of the lift. Sure, you’d probably be panting by the end of the climb, but just think about all the calories you’d burn in the process – and all without going to the gym (i.e., free). Plus, regular physical activity reduces the risk of chronic diseases such as heart disease and diabetes, reduces stress and makes you feel good (thanks to the endorphins produced). How’s that for a win-win?

And if you’re looking for something free and fun, why not join Health Promotion Board’s physical activities programme, which you can sign up for free? You might enjoy the Sundays@The Park programme, which offers a range of workouts including Piloxing®, a cardio combination of standing pilates, boxing and dance.

If you think about it, 150 minutes isn’t even a lot – it’s the average duration of a Marvel movie. It works out to about just 30 minutes a day, so aside from doing some household chores, you can also alight one bus stop earlier to brisk walk your way home or if you are up for it, run home to hit your daily activity target.

Simply find little ways to get your heart rate up – whether at home, the office or during your commute – and you can look forward to a fitter you.

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