Living in Singapore, we pride ourselves on our resilience and determination, especially when it comes to overcoming health challenges. For those of us aged 40 and above grappling with chronic diseases, incorporating regular exercise and physical activity into our daily routines is key to managing our conditions and improving overall well-being. But beyond management, it is also about prevention. Let’s delve into some trending guidelines tailored to our demographic for effectively managing chronic diseases through exercise while emphasizing preventive health measures.
1. Know Your Limits: Before diving into any exercise regimen, it is crucial to consult with your healthcare provider to understand your individual health needs and limitations. Whether you are managing diabetes, hypertension, or arthritis, your doctor can provide valuable insights into the types and intensity of exercises that are safe and beneficial for your condition.
2. Embrace Variety: Gone are the days of monotonous workouts. Embrace variety by incorporating a diverse range of exercises into your routine, including aerobic, strength training, flexibility, and balance exercises. Aim for at least 150 minutes of moderate-intensity aerobic exercises per week, along with strengthening exercises on two or more days a week, as recommended by Singapore Physical Activity Guidelines (SPAG).
3. Make Movement a Priority: In our sedentary world, it is easy to fall into the trap of prolonged sitting. Break up long periods of inactivity by incorporating movement into your daily life. Take the stairs instead of the elevator, go for a brisk walk during your lunch break, or perform movements as simple as marching on the spot — it all counts towards your daily activity goal.
4. Listen to Your Body: As we age, it is essential to listen to our bodies and respect our limitations. Pay attention to how your body responds to exercise and avoid pushing yourself beyond your comfort zone. If you experience pain, discomfort, or unusual symptoms during exercise, stop immediately and seek medical advice.
5. Stay Consistent: Consistency is key when it comes to reaping the benefits of exercise for chronic disease management and preventive health. Set realistic goals and create a schedule that works for you, whether it is exercising first thing in the morning, during your lunch break, or in the evening. Remember, even small bouts of activity add up over time and contribute to improved health outcomes.
6. Find Joy in Movement: Exercise does not have to feel like a chore. Find activities that bring you joy and make you look forward to moving your body. Whether it is dancing, swimming, cycling, or practicing tai chi, choose activities that resonate with you and make exercise a pleasurable part of your daily routine.
In conclusion, exercise is a powerful tool for managing chronic diseases, improving overall health, and preventing future health issues. By following these trending guidelines and incorporating regular physical activity into your life, you can take control of your health, boost your energy levels, and enhance your quality of life. Remember, prioritizing preventive health measures today can lead to a healthier, happier tomorrow.
Speak with your doctor on how you can embark on a journey to a healthier, happier you during your initial Healthier SG health plan consultation. Contact your Fullerton Health clinic now to enroll into Healthier SG or complete your health plan: https://www.fullertonhealth.com/sg/services/healthier-sg/
Reference: SPAG
