Physical activities vary in terms of
their intensity, duration, and the benefits
they provide for your body.
For many people, exercise can take many forms – from a short brisk walk to intense workouts at the gym. However, there are broadly two categories of exercise, namely aerobic (endurance) and strengthening or resistance-based exercises.
When one engages in regular endurance exercise, four benefits can be observed:
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1. An increased ability of the heart to pump blood
2. The blood vessels become more efficient in sending blood to where it is needed
3. The number of vessels that deliver oxygen and “food” to the muscles is increased
4. Increased size and number of mitochondria, which are the “batteries” of our
cells as they provide them with energy for their functions​
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In essence, when one exercises more and more, the body will experience a heightened efficiency in the use of oxygen as well as nutrients, and that ​is how one feels “healthier” or gets that proverbial glow.
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​To get the most out of your exercise routine, it is recommended to include a variety of physical activities and work out at moderate to vigorous intensity levels to improve overall fitness and achieve health benefits.​​​​​​​
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Intensity is how hard your body is working during physical activity.
You can use the Activity Intensity Guide below
to identify your exercise intensity level.
Light-intensity physical activity causes little to no increase in breathing and/or heart rate. You should be able to talk and sing during the activity. Examples include:
​• Walking slowly
​• Shopping
​• Light household chores
(e.g., washing dishes, ironing/ folding clothes, making the bed)
Moderate-intensity physical activity causes a slight increase in breathing and heart rate. However, you are still able to talk but not sing during the activity. You may also be perspiring. Examples include:
​• Brisk walking (5 km/hr)
​• Leisure cycling
​• Leisure swimming
​• Playing doubles tennis
​• Line-dancing
Vigorous-intensity physical activity will cause your heart rate to increase significantly. You will find yourself breathing hard and fast, and find it hard to hold a conversation with someone. Examples include:
​• Jogging or running
​• Swimming continuous laps
​• Playing singles tennis
​• Rollerblading at a fast pace
​• Playing basketball or football
​• Skipping with a rope
Note that the intensity levels for these activities may vary between individuals depending on the effort put in and an individual’s fitness level.
​Aim for at least 150 to 300 minutes of moderate-intensity aerobic physical activity and at least 2 days of moderate to vigorous strength training per week. Weight management is just one health benefit of regular exercise. You’ll be able to prevent heart disease, Type 2 diabetes and other chronic conditions too.
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Leading a healthier lifestyle isn’t just about exercising regularly and eating right — sleep quality and quantity play a big part too.
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As we go through the hustle and bustle of everyday life, we might start to neglect the importance of sleep in order to finish up things that we didn’t get to do during the day.
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It is vital we recognise that sleep is essential because having good sleep allows us to perform at our best. ​​​​​
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Why do we need sleep?
Regular, adequate, and restful sleep recharges our bodies and minds, leaving us refreshed and alert when we awaken.
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This is beneficial for our:
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Health
​It helps to boost our immune system, while giving our body time to restore itself and replenish energy for the next day.
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Learning
​​It helps to consolidate memory for better learning.
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Mental well-being
​It helps with mood regulation.
We usually pass through four sleep stages. These stages progress in a continuous cycle from Stage 1 to 4 (which is known as the rapid eye movement, or REM stage). Sleep cycles vary from person to person.
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On average, each sleep cycle lasts around 90 minutes and repeats several times throughout the night.
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A good night’s sleep should leave us feeling refreshed, alert, and ready to begin the day. International recommendations for sleep duration depend on age. As adults, we should strive to get at least seven hours of sleep each day.
People who are sleep deprived are more likely to struggle while at work or in school, or experience mood changes that may affect personal relationships. It can also lead to unintentional errors and accidents, such as traffic accidents due to drowsy driving.​​
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Over time, a persistent lack of sleep can pose the following risks to our physical and mental health:
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Sleep deprivation has been linked to cardiovascular problems including high blood pressure, heart disease, heart attack, and stroke.
Cardiovascular Disease
Insufficient sleep appears to affect the body’s ability to regulate blood sugar, increasing the risk of diabetes.
Diabetes
Research has found that people tend to consume more calories and carbohydrates when they are sleep deprived.
Obesity
Sleep deficiency has been shown to lead to worsened immune function.
Compromised Immune Function
Poor sleep has strong associations with conditions such as depression, anxiety, and bipolar disorder.
Mental Health Conditions
Those with poor sleep habits would run a higher risk of dementia.
Dementia
Our daily habits and sleep environment are vital to ensuring a good night’s sleep and preventing sleep deprivation.
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Here are some self-help tips:
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Can anyone join Active Family Programme?This programme is catered to children aged 6 to 12 years old only. Parents are encouraged to join in the session with their kids but priority will be given to children :)
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What is the attire for this programme?For safety reasons, all participants will need to be in COVERED sports shoes and comfortable sports attire (t-shirt, shorts etc.). Jeans are strongly not advised. Our facilitators on-site will disallow any participant from joining the session if not in proper attire, for safety reasons.
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Are walk-ins welcome if I were to come last minute?Walk-ins are not available. You must be registered to join the activities. :)
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What happens if it is raining before the start of the session?An SMS will be sent out to online registered participants of any cancellations or any shifting to the alternate wet weather location. It is important to key in a valid mobile number at time of registration.
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How do I register for the sessions?Registration is via the Healthy365 app that can be downloaded at the Google Play Store or the App Store. Kindly download the App, and navigate to the 'NEARBY' function at the bottom to register for your sessions Click herefor a step-by-step guide on how to register on the app. 1 Parent account is limited to 2 pax, including your child. Priority will be given to children.
My Healthy Plate is an easy-to-understand visual guide that can be used by everyone!
Just follow the Quarter, Quarter, Half guide for a healthier, well-balanced meal that includes all the food groups in the right proportions. It’s the easy way to get all the nutrients that your body needs regardless of the meal type, cuisine or occasion.
Here’s how:
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​• Fill Quarter plate with wholegrains
• Fill Quarter plate with good sources of protein
• Fill Half plate with fruit and vegetables
The following groups can also use
My Healthy Plate with some adjustments:
People trying to lose weight
Instead of cutting out a food group entirely, use the Quarter, Quarter, Half proportions to get all the vital nutrients to keep your body functioning well. Just reduce your overall meal portion size and stay active to achieve your goals.
Seniors aged 50 and above
​Follow the Quarter, Quarter, Half proportions to meet your nutritional needs. Aim for at least 3 servings of protein-rich foods daily to help build and repair muscle tissue, and minimise the loss of muscle mass.
People with special dietary needs
My Healthy Plate – Quarter, Quarter, Half is a visual guide to help you adopt healthier eating habits but does not serve to replace medical advice. If you have specific dietary requirements or existing medical conditions, please speak with your doctor or clinician for advice that is best suited for your needs.
Yes! My Healthy Plate – Quarter, Quarter, Half is a visual guide to help you envision what a healthier, balanced meal might look like, and also illustrates the relative proportions of each food group that should be included in a healthy meal.
However, My Healthy Plate does not define or dictate the number of calories or servings per day of each food group, as the actual portion size or amount of different foods needed would vary among individuals. To identify the recommended number of servings suitable for your needs, please refer to the chart below.
Why is there a range of serving sizes?
Different individuals have different needs. Should you be more sedentary, it’s best to stick to the lower end of the range. If you’re very active, you may need more servings.
What if i don’t follow quarter, quarter, half at every meal?
My Healthy Plate – Quarter, Quarter, Half is a visual guide to help you meet dietary recommendations easily. It’s good to try to follow the Quarter, Quarter, Half principles at each meal. However, if you’re unable to do so, plan your meals such that you eat food from all three food groups throughout the day.
Feeling peckish between meals? Try snacking on healthier options like wholegrain foods, fruit and vegetables, dairy or calcium-rich foods.
Use this chance to make up for shortfalls of food groups from previous meals!
Some great snack ideas:​​​
​Wholegrains
Whole wheat crackers and biscuits, wholemeal bread, wholegrain corn tortilla chips.
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Meat and others
Cheese, chicken, egg, low-fat milk, low-fat yoghurt, tofu, unsalted peanuts, cashews, almonds, walnuts, pistachios or pumpkin seeds.
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Fruit and vegetables
Apple, pear, banana, grapes, cherry tomatoes, baby carrots or celery sticks.
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