Dr Ajith Damodaran, an experienced family physician, has spent decades advocating for preventive healthcare and lifestyle medicine. With a strong focus on metabolic health, diabetes prevention, and overall well-being, he encourages individuals to make physical activity an essential part of daily life. His practical, sustainable approach to fitness helps people of all ages find ways to stay active, regardless of their schedules.
Whether you are looking to improve your fitness or simply incorporate more movement into your routine, here are some expert tips to help you stay active and healthy.
Why Physical Activity Matters
Regular physical activity has profound benefits for both the body and mind. Exercise strengthens the heart, improves circulation, and helps regulate blood sugar levels, making it particularly beneficial for individuals at risk of conditions like diabetes and heart disease.
Beyond the physical benefits, staying active also has a significant impact on mental well-being. Dr Ajith highlights that exercise is a natural stress reliever, releasing endorphins that boost mood and improve sleep quality. Even small increases in daily movement can help reduce anxiety, enhance focus, and increase overall energy levels.
Staying active is not about extreme workouts or hours in the gym—it is about making consistent movement a habit that supports long-term health.
Embracing an Active Lifestyle: Simple Strategies for Busy Individuals
Incorporating physical activity into your daily routine can be both enjoyable and achievable, even with a packed schedule. Dr Ajith suggests exercise snacking—breaking movement into small, manageable chunks throughout the day rather than setting aside large blocks of time. By adopting this positive mindset, you'll find numerous opportunities to boost your activity levels and enhance your overall well-being.
Here are some ways to stay active that can seamlessly fit into your lifestyle:
- Transform your daily commute by taking the stairs, parking a bit further away, or by walking or cycling for nearby destinations.These small changes can add up to a significant increase in your daily step count.
- Energise your day with brief, invigorating movement breaks.Try incorporating quick squats or stretches every hour while at work to keep your body and mind alert.
- Discover the power of short, high-intensity workouts. A brisk 10-minute home session can be incredibly effective and time-efficient, leaving you feeling accomplished and energised.
Remember, every bit of movement count towards your health goals.
Tips for Overcoming Common Challenges
Staying active can be simple, even with a busy schedule or limited access to facilities. The key is to find enjoyable and convenient ways to move that fit into your lifestyle.
- Lack of time – Short workouts can be just as effective as longer ones. Even 10-15 minutes of movement can make a difference.
- Low motivation – Find activities you enjoy, whether it’s dancing or a sport. Exercising with a friend or joining a group class can also make it more enjoyable.
- No gym access – Home workouts using bodyweight exercises, resistance bands, or online fitness classes can be a convenient alternative.
- Forgetting to move – Setting phone reminders or using a fitness tracker can help create accountability and keep you on track.
For those struggling to get started, community fitness programmes or group activities can offer a supportive and motivating environment. Explore and get healthier by participating in any health event of your choice for free through the Healthy 365 app.
Building Consistency and Staying Safe
Creating a sustainable fitness routine is about starting small and gradually increasing intensity. Dr Ajith advises individuals to set realistic goals based on their fitness level and schedule.
Here are some tips for maintaining consistency:
- Start with activities you enjoy so exercise feels less like a chore.
- Set realistic goals that fit into your routine. For example, start with a 10 to 20-minute walk daily rather than setting an unmanageable goal.
- Listen to your body and avoid overexertion—rest and recovery are just as important as movement.
To prevent injuries, warming up before exercise and cooling down afterwards is essential. Stretching, proper form, and gradual progression help reduce strain and make exercise safer.
Looking Ahead
Whether you have 5 minutes or an hour, there are always opportunities to get your body moving.
If you are looking for extra motivation or support, consider joining community fitness programmes or group activities. These can provide a fun, supportive environment to help you stay on track.
For those who enjoy technology, fitness trackers or phone reminders can be great tools to keep you accountable and motivated. And if you're seeking variety, do not hesitate to explore different activities like dancing, yoga, or sports until you find what truly excites you.
Lastly, why not make your fitness journey even more rewarding? Through the Healthy 365 app, you can participate in various health events for free, adding an extra layer of enjoyment to your active lifestyle.
Remember, the key to a sustainable active lifestyle is finding joy in movement. Embrace the process, celebrate your progress, and most importantly, have fun as you embark on this exciting journey towards a healthier, more energetic you!
Contributed By
- Health Promotion Board