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​Getting the body moving 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 for an hour for a 235 ​​calorie burn​. 


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 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 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


 
A recent study found that some gardening tasks are considered moderate- to high-intensity physical activity. 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 prove​n to burn more calories. Changing up your jogging for a sh​ort sprint ​during your daily run can help achieve these results. It is always good to vary your exercises.

Jiu-jitsu


 
​With regular practise, 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.

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 will reap the benefits of traditional exercise. 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 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 mind​.


One hour a day


All you need is an hour of exercise a day to avoid weight gain, 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 upper body strength, intricate footwork and core strength. Although not a common form of cardio, the dau​​nting 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 all the 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 streets away from your office and walk the rest of the way​. 

eXercise


 
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. 

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