Trainer Benny Chandran, a fitness coach with over a decade of experience, has worked with Singaporeans from all walks of life to help them integrate fitness into their busy schedules. He believes that “it is not about having time, but making time.” His approach focuses on simple, realistic ways to keep moving, even for those who think they are too busy to exercise.
How Much Exercise Do You Really Need?
Singapore’s Physical Activity Guidelines recommend at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week, along with strength training twice a week. That’s just about 30 minutes a day, and it does not have to happen all at once—it can be broken into short, manageable sessions called exercise snacking. Benny reassures people that meeting these goals is easier than they think. “A brisk walk, climbing stairs, or stretching in between meetings—it all counts.” For a breakdown of activity levels by age group, the Singapore Physical Activity Guidelines provide tailored recommendations.
Starting Small: Making Fitness a Daily Habit
The key to an active lifestyle is consistency. Benny advises starting with simple activities like walking more, stretching daily, or doing bodyweight exercises at home. Over time, these small habits build into lasting routines. He also encourages people to choose activities they enjoy—dancing, cycling, yoga, or even playing some movement based games with their kids. “If it feels like a chore, you won’t stick with it. Make it fun, and it becomes part of your life.” For those just getting started, explore practical guidance on easing into an exercise routine.
Fitness for Families: Moving Together
Benny believes movement can be a shared experience. “Turn everyday moments into active moments,” he suggests. Simple changes like walking to the store, playing outdoor games with their children or having weekend outings to nature parks can turn fitness into quality family time. Even household chores like vacuuming or gardening can be a way to stay active.
Overcoming the Biggest Hurdles
We all have reasons why we think we can’t exercise—too busy, too tired, not enough motivation. But the truth is, movement can be worked into almost any schedule.
No Time? Try These Quick Fixes:
- Incorporate simple habits into your routine: Walk the dog, exercise while you watch TV, or park a little farther for extra steps.
- Find a workout buddy: Invite a friend to exercise with you on a regular basis or join an exercise group.
- Select activities requiring minimal time: Walking, jogging or stair climbing are great activities that can be integrated into your day.
Struggling with Motivation?
- Set small, realistic goals and track progress.
- Find a workout buddy to stay accountable.
- Make it fun—dance, play sports, or try new activities.
No Access to a Gym?
- Home workouts work just as well.
- Try out simple and effective home workouts in under 3 minutes.
Keeping the Momentum Going
The hardest part of fitness isn’t starting—it’s sticking with it. Benny recommends mixing things up to keep workouts fresh. Try new activities, explore different parks, or join a community fitness challenge to stay engaged. Tracking progress also helps—whether it’s using a fitness app, keeping a journal, or celebrating small wins. And fitness is not just about weight loss—improved energy, better sleep, and feeling stronger are just as important.
Finding Support in the Community
Staying active is easier when you are not doing it alone. Singapore offers a variety of fitness programmes, classes, and challenges to help keep people moving. Benny encourages people to join community fitness groups or cultural activities like dance or group sports. “Fitness doesn’t have to mean going to a gym. A dance class, a weekend hike, or even traditional sports like kabaddi can be just as effective.” For structured workouts, Let’s Move It Workout Classes provide great options for all ages.
For guidance on reaching activity goals, aiming for at least 150 to 300 minutes of moderate intensity physical activity offers easy ways to break down your weekly exercise needs. You may also utilise The Healthy 365 App which offers helpful features like goal setting, milestone-based challenges, and also offers a range of free activities in convenient locations island wide.
Final Thoughts: Make Fitness Work for You
The biggest takeaway? You don’t need to set aside hours for fitness—just make movement a daily habit. Whether it’s a quick walk, a family outing, or a dance session at home, every bit counts. Benny’s advice is simple: “Start small, be consistent, and find what you enjoy.” Staying active doesn’t have to be complicated—it’s about making small, sustainable choices that add up over time.
Contributed By
- Health Promotion Board