Boost your physical activity levels and have fun at the same time! Here’s some inspiration to get moving this weekend with these outdoor and family activities in Singapore.
Physical activity is key to staying healthy, but exercise doesn’t have to be a chore. Try these exercises and tips to kickstart great habits.
Aqua-Aerobics
This low-impact workout is ideal for older adults and those with joint issues as the water’s resistance cushions impact.
Biking
Suitable for people of all ages and fitness levels, biking builds muscle, improves stamina and burns calories. Bike around your estate or at the nearby park connector.
Cleaning The House
Simple
household chores like sweeping and vacuuming can increase calorie burn. Did you know that 30 minutes of washing your car is equivalent to about 30 minutes of yoga?
Dog-Walking
Research has shown that dog walkers get more exercise than people who visit the gym once a week. Consider interval jogging or walking uphill with your pet, for maximum activity.
Elliptical
The elliptical is a mainstay in the gym for a good reason: it provides a
total-body workout and is a low-impact activity. Thirty minutes on the machine will burn about 170 to 200* calories, depending on the resistance.
Football
While some may love hitting the gym alone, others may find it boring. If you prefer the company of friends,
football is an exciting team sport that improves cardiovascular health and builds strength, flexibility and endurance.
Gardening
Gardening tasks can be considered moderate-intensity physical activities. Even
simple tasks such as weeding can burn up to 100 calories* an hour.
Heavy Calisthenics
This is a form of exercise that uses only the resistance of your body’s weight, which means
this can be done anywhere.
Interval Training
Alternating periods of high and
low-intensity activity is proven to burn more calories. Changing up your jogging for a
short sprint during your daily run can help achieve these results. It is always good to vary your exercises.
short sprint during your daily run can help achieve these results. It is always good to vary your exercises.
Jiu-Jitsu
With regular practice, you will not only
achieve a healthier weight, but also gain flexibility and strength with this self-defence system. But be warned — it’s a challenging workout!
Kayaking
The perfect activity for nature lovers. Each stroke of the paddle incorporates every muscle in the upper body, and a person weighing 64 kilograms burns about 336 calories* an hour paddling at 3.2 kilometres per hour.
Laser Tag
As you dodge being ‘shot’, you can improve your balance, agility and coordination. Hauling around heavy equipment during every game also improves upper body strength.
Mix It Up
Mixing it up will prevent burn out and allow you to work on different parts of your body.
Mix and match strenuous activities like running with yoga to allow both your body and mind to benefit.
Nature Walks
Spend a day exploring the Bukit Timah Nature Reserve or MacRitchie Reservoir. This will improve your overall fitness, have health benefits and
provide positive effects for your mental health.
One Hour A Day
All you need is an hour of exercise a day to maintain a healthy weight, according to a study in the Journal of the American Medical Association. It does not even have to be an hour at the gym; it could be a relaxing bike ride around your estate.
Partner Up
The right partner can bring variety to your workouts and motivate you to achieve your fitness goals. But the best part is that it will
make your workout much more enjoyable.
Qi Gong
A gentle exercise composed of fluid movements and breathing, qi gong focuses on improving balance, alignment and bodily functions such as circulation.
Rock Climbing
Scaling up those walls involves both upper and lower body strength, intricate footwork and core strength. Although not a common form of cardio, the daunting walls are sure to
get your heart pumping.
Spinning
This indoor cycling workout, conducted in a dim room to dance beats, is a great abdominal and leg workout that promises to
burn 500 calories* on average per class.
Take The Stairs
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.
Ultimate Frisbee
This non-contact sport may be intense, but it’s easy to play and understand, making it a great opportunity for the whole family to get involved and get competitive at a fun level.
Volleyball
Played in an indoor court or on the beach, the sport calls for agility, speed, balance and strength. Beach volley is a hit on Sentosa, so
gather a bunch of friends and start a game!
Walking
A very simple exercise! Wake up earlier to walk to work or get off the bus a few stops earlier and
walk the rest of the way.
Exercise from home
Exercise
comes in many different forms. You could attend a spin class, but simple exercises like leg raises and lunges can be
done in the comfort of your home.
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.
Zumba
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.
*Number of calories burnt varies between individuals and is dependent on different factors, such as body weight and muscle mass.
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