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.
<div class="ExternalClassBA1FDDD033444100B981F220DFCF564B"><div>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. </div><div>
</div><h2>Aqua-Aerobics </h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/aquaaerobics.jpg" alt="Aqua-aerobics is a great physical activity for older adults." style="margin:5px;width:400px;height:267px;" />
</div><div>This
<a href="http://www.healthhub.sg/live-healthy/763/the-nudge-to-budge-why-you-should-step-out-of-that-chair">
<span style="color:#0000ff;">low-impact workout</span></a> is ideal for
<span style="color:#0000ff;">older adults and those with joint issues</span> as the water’s resistance cushions impact.</div><div>
</div><h2>Biking</h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/bikingsenior.jpg" alt="Boost your physical activity with some biking." style="margin:5px;width:400px;height:266px;" />
</div><div>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<a href="http://www.healthhub.sg/live-healthy/401/Lose%20Weight%20Healthily"> <span style="color:#0000ff;">calorie burn</span></a>. </div><h2>
</h2><h2>Cleaning The House</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/cleaninghouse.jpg" alt="Cleaning the house is a simple and effective physical activity." style="margin:5px;width:400px;height:267px;" />
</div><div>Simple
<a href="http://www.healthhub.sg/programmes/65/10-fun-ways-to-get-active">
<span style="color:#0000ff;">household chores like sweeping and vacuuming can increase calorie burn</span></a>. Did you know that 30 minutes of washing your car is equivalent to about 30 minutes of yoga? </div><div>
</div><h2>Dog-Walking
</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/dog-walking.jpg" alt="Make dog-walking part of your healthy active lifestyle." style="margin:5px;width:400px;height:291px;" />
</div><div>Research has shown that dog walkers get more exercise than people who visit the gym once a week. Consider<a href="http://www.healthhub.sg/live-healthy/991/how-to-get-to-10000-steps-a-day--the-easy-way"><span style="color:#0000ff;"> interval jogging or walking uphill with your pet</span></a>, for maximum activity.</div><div>
</div><h2>Elliptical </h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/ellipticals.jpg" alt="Engage in both indoor activities and outdoor activities." style="margin:5px;width:400px;height:267px;" /> </div><div>The elliptical is a mainstay in the <a href="http://www.healthhub.sg/directory/gyms"><span style="color:#0000ff;">gym</span> </a>for a good reason: it provides a
<a href="http://www.healthhub.sg/programmes/33/sundays-at-the-park">
<span style="color:#0000ff;">total-body workout</span></a> and is a low-impact activity. Thirty minutes on the machine will burn about 170 to 200 calories, depending on the resistance. </div><h2>
</h2><h2>Football</h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/footballboys.jpg" alt="Amp up your physical activity with some football." style="margin:5px;width:400px;height:267px;" />
</div><div>While some may love hitting the gym alone, others may find it boring. If you prefer the company of friends,
<a href="http://www.healthhub.sg/directory/sports-facilities">
<span style="color:#0000ff;">football</span> </a>is an exciting team sport that improves cardiovascular health and builds strength, flexibility and endurance. </div><div>
</div><h2>Gardening</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/gardening.jpg" alt="Venture into your backyard for some physical activity." style="margin:5px;width:400px;height:267px;" /> </div><div>A recent study found that some gardening tasks are considered moderate to high-intensity physical activity. Even<span style="color:#0000ff;"> </span>
<a href="http://www.healthhub.sg/live-healthy/753/pushing-your-weight-around">
<span style="color:#0000ff;">simple tasks such as weeding</span> </a>can burn up to 100 calories an hour. </div><div>
</div><h2>Heavy Calisthenics</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/calisthenics.jpg" alt="Choose to live a healthy active lifestyle." style="margin:5px;width:400px;height:279px;" /> </div><div>This is a form of exercise that uses only the resistance of your body’s weight, which means<span style="color:#0000ff;"> </span>
<a href="http://www.healthhub.sg/live-healthy/386/150minutes">
<span style="color:#0000ff;">this can be done anywhere</span></a>. </div><div>
</div><h2>Interval Training </h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/intervaltraining.jpg" alt="Combine interval training with outdoor activities to get more out of your workout." style="margin:5px;width:400px;height:238px;" /> </div><div>Alternating periods of high and
<a href="http://www.healthhub.sg/programmes/62/step-up-for-better-health">
<span style="color:#0000ff;">low</span></a><span style="color:#0000ff;">-</span>intensity activity is proven to burn more calories.
<span style="color:#444444;">Changing up your jogging for a short sprint</span> during your daily run can help achieve these results. It is always good to vary your exercises.</div><div>
</div><h2>Jiu-Jitsu</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/jiujitsudrawings.jpg" alt="Switch up your physical activity with jiu-jitsu." style="margin:5px;width:400px;height:329px;" /> </div><div>With regular practise, you will not only
<a href="http://www.healthhub.sg/live-healthy/224/lose_weight_healthy_way">
<span style="color:#0000ff;">lose weight</span></a>, but also gain flexibility and strength with this self-defence system. But be warned — it’s a punishing workout.</div><div>
</div><h2>Kayaking</h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/kayaking.jpg" alt="Kayaking is one of the many outdoor activities in Singapore." style="margin:5px;width:400px;height:267px;" />
</div><div>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. </div><div>
</div><h2>Laser Tag</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/lasertag.jpg" alt="Laser tag is a fun, physical activity." style="margin:5px;width:400px;height:267px;" /> </div><div>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. </div><div>
</div><h2>Mix It Up</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/mixitup.jpg" alt="Partake in different outdoor activities to keep your workout routine fun." style="margin:5px;width:400px;height:218px;" /> </div><div>Mixing it up will prevent burn out and allow you to work on different parts of your body.
<a href="http://www.healthhub.sg/programmes/34/get-active">
<span style="color:#0000ff;">Mix and match</span></a> strenuous activities like running with yoga to allow your body and mind to benefit.</div><div>
</div><h2>Nature Walks</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/naturewalk.jpg" alt="Nature walks are one of the more common family activities in Singapore enjoyed by most residents." style="margin:5px;width:400px;height:266px;" /> </div><div>Spend a day exploring the Bukit Timah Nature Reserve or MacRitchie Reservoir. This will improve your overall fitness, have health benefits and
<a href="http://www.healthhub.sg/live-healthy/431/beactiveforahealthymind">
<span style="color:#0000ff;">provide positive effects for your mind</span></a>.</div><h2>
</h2><h2>One Hour A Day</h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/onehouraday.jpg" alt="Just one hour of physical activity a day can make a world of difference." style="margin:5px;width:400px;height:300px;" />
</div><p>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
<a href="http://www.healthhub.sg/live-healthy/401/Lose%20Weight%20Healthily">
<span style="color:#0000ff;">relaxing bike ride</span></a> around your estate. </p><div>
</div><h2>Partner Up</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/partnerup.jpg" alt="Stick to a healthy and active lifestyle more easily with an exercise partner." style="margin:5px;width:400px;height:267px;" /> </div><div>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
<a href="http://www.healthhub.sg/programmes/65/10-fun-ways-to-get-active">
<span style="color:#0000ff;">make your workout much more enjoyable</span></a>.</div><div>
</div><h2>Qi Gong</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/qi_gong.jpg" alt="Try outdoor activities such as Qi Gong to keep yourself fit." style="margin:5px;width:400px;height:267px;" /> </div><div>A gentle exercise composed of fluid movements and breathing, qi gong focuses on improving balance, alignment and bodily functions such as circulation. </div><div>
</div><h2>Rock Climbing</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/rockclimbing.jpg" alt="Raise your physical activity levels with rock climbing." style="margin:5px;width:400px;height:267px;" /> </div><div>Scaling up those walls involves upper body strength, intricate footwork and core strength. Although not a common form of cardio, the daunting walls are sure to
<span style="color:#0000ff;">
<a href="http://www.healthhub.sg/live-healthy/752/fancy-footwork-working-out-around-singapore">
<span style="color:#0000ff;">get your heart pumping</span></a></span>. </div><div>
</div><h2>Spinning</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/spinning.jpg" alt="Take spinning classes to lead a healthy and active lifestyle." style="margin:5px;width:400px;height:267px;" /> </div><div>This indoor cycling workout, conducted in a dim room to dance beats, is a great abdominal and leg workout that promises to
<a href="http://www.healthhub.sg/programmes/64/burn-calories-with-every-step">
<span style="color:#0000ff;">burn 500 calories</span></a> on average per class.</div><div>
</div><h2>Take The Stairs</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/takethestairs.jpg" alt="Take the stairs as part of your healthy active lifestyle." style="margin:5px;width:400px;height:266px;" /> </div><div>This is the most convenient and cheapest exercise option possible. Whether at work or at home,
<a href="http://www.healthhub.sg/live-healthy/991/how-to-get-to-10000-steps-a-day--the-easy-way">
<span style="color:#0000ff;">opt for the stairs</span></a> instead of the lift — not just to burn off some extra calories but also to
<a href="http://www.healthhub.sg/live-healthy/752/fancy-footwork-working-out-around-singapore">
<span style="color:#0000ff;">strengthen your lungs and heart</span></a>. </div><div>
</div><h2>Ultimate Frisbee</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/frisbee.jpg" alt="Ultimate frisbee is one of the more high-impact family activities out there." style="margin:5px;width:400px;height:307px;" /> </div><div>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.</div><div>
</div><h2>Volleyball</h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/volleyball.jpg" alt="If you and your friends like outdoor activities, then beach volleyball is a perfect sport." style="margin:5px;width:400px;height:267px;" />
</div><div>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
<a href="http://www.healthhub.sg/live-healthy/1011/fit-for-fun-fun-for-free">
<span style="color:#0000ff;">gather a bunch of friends and start a game</span></a>! </div><div>
</div><h2>Walking</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/walking.jpg" alt="Walking is an affordable physical activity." style="margin:5px;width:400px;height:266px;" />
</div><div>A very simple exercise! Wake up earlier to walk to work or get off the bus streets away from your office and
<a href="http://www.healthhub.sg/live-healthy/991/how-to-get-to-10000-steps-a-day--the-easy-way">
<span style="color:#0000ff;">walk the rest of the way</span></a>. </div><div>
</div><h2>eXercise</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/eXercising.jpg" alt="Physical activity comes in different forms, choose one that suits you the best." style="margin:5px;width:400px;height:265px;" /> </div><div>Exercise
<a href="http://www.healthhub.sg/live-healthy/393/get_active">
<span style="color:#0000ff;">comes in many different forms</span></a>. You could attend a spin class, but simple exercises like leg raises and lunges can be
<a href="http://www.healthhub.sg/live-healthy/912/burn-calories-while-watching-tv">
<span style="color:#0000ff;">done in the comfort of your home</span>.</a></div><div>
</div><h2>Yoga</h2><div>
</div><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/yoga.jpg" alt="Yoga is one of the most popular activities in Singapore." style="margin:5px;width:400px;height:267px;" /> </div><div>Yoga involves meditation, breathing techniques and physical postures that strengthen muscles and
<a href="/live-healthy/195/stress_can_be_good_for_you">
<span style="color:#0000ff;">bring a sense of calm</span></a>. Try out different types of classes to find which style suits you best.</div><div>
</div><h2>Zumba </h2><div>
<img src="/sites/assets/Assets/Categories/Exercise%20N%20Fitness/zumba.jpg" alt="Take your physical activity to another level with Zumba." style="margin:5px;width:400px;height:267px;" />
</div><div>This Latin-inspired
<a href="http://www.healthhub.sg/live-healthy/387/TypesOfActivities">
<span style="color:#0000ff;">cardio-dance workout</span></a> uses music and dance to create a
<a href="http://www.healthhub.sg/programmes/65/10-fun-ways-to-get-active">
<span style="color:#0000ff;">fun fitness atmosphere</span></a>. Be prepared for hip-swivelling, fist-pumping moves as you dance your way to fitness.
</div><div>
</div><p>
<em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em> </p><hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/1371/the-importance-of-building-up-your-core" title="4 Simple Exercises to Strengthen Your Core Muscles">4 Simple Exercises to Strengthen Your Core Muscles</a> </li><li>
<a href="https://www.healthhub.sg/live-healthy/1434/gamify-your-exercise-with-virtual-reality-sports" title="How to Get Fit Fast At Home: Play Video Games!">How to Get Fit Fast At Home: Play Video Games!</a> </li><li>
<a href="https://www.healthhub.sg/live-healthy/360/singapore_on_a_shoestring" title=" Healthy Lifestyle Activities on a Shoestring ">Healthy Lifestyle Activities on a Shoestring</a> </li></ul></div>
Wednesday, March 30, 2016
Wednesday, March 30, 2016
ICD-13-Muscoskeletal,physical acivity,
Monday, June 28, 2021
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ICD-13-Muscoskeletal, physical acivity