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Please note that answers must be submitted between 1 July 2024, 12PM to 12 July 2024, 12PM.
Any submissions made after 12 July 2024, 12PM will not be eligible for the lucky draw. 

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Physical activity is a perfect way to be fitter, as well as feel and look more confident.

Physical activity is simply any activity that gets your body moving. This includes daily activities such as taking the stairs, walking to the supermarket and doing housework. It also includes recreational activities and sports such as brisk walking and ball games.

For significant health benefits, you need to engage in a variety of physical activities covering different fitness components – aerobic, strength, balance and flexibility. Aerobic exercise (e.g. brisk walking, jogging and swimming) makes your heart beat faster and makes you breathe harder over a prolonged period of time as the muscles in your body require oxygen to work. This improves your heart and lung (cardiovascular) fitness and your endurance.

Muscle-strengthening exercises work different major muscle groups in the legs, hip, back, abdomen, shoulders and arms, making your muscles and bones stronger and more resilient. Strengthening muscles and joints can also reduce the risk of injury to your body. Examples of strength-training exercises are exercises that use your body weight for resistance (e.g. push ups, pull ups, sit-ups and squats), working with resistance bands and weight training). Perform 8-10 exercises involving all muscle groups, with 8-12 repetitions per exercise, at least twice per week at moderate intensity.

The Singapore Physical Activity Guidelines recommends a healthy adult to engage in at least 150-300 minutes of moderate-intensity aerobic activity weekly. It can be an accumulation of different combinations of periods of exercise throughout the week.

When you get active, your overall health and wellbeing can improve for you to enjoy a better quality of life.

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Physical Activity Is Good for Your Mental Health

Mental health goes hand in hand with physical fitness and they are interconnected. Besides improving your physical health, regular exercise can also help elevate your mood.

Physical Activity Helps You with Weight Management

Regular exercise can help you get rid of excess body fat. The more you exercise, the more calories you burn! Exercise is helpful for maintaining a healthy weight.

Regular Physical Activity Keeps Your Heart, Lungs & Bones Healthy

Physical activity improves blood flow to your heart, lungs and blood vessels. Your heart muscles get stronger with regular aerobic exercise.

In addition, regular physical activity keeps your bones and muscles strong. Activities such as resistance training work on the major muscle groups, making them stronger and more resilient. Weight-bearing activities such as stairs-climbing, can increase bone density which can help reduce your risk of osteoporosis.

Physical Activity Makes You Feel Good

Physical activity can enhance your emotional and psychological well-being. Your body releases chemicals called endorphins when you exercise, the  "feel-good" chemicals that can uplift your mood, and even reduce feelings of stress, anxiety and depression.

Physical Activity Keeps Diseases Away

Engaging in at least 150 to 300 minutes of moderate-intensity aerobic physical activity weekly can reduce your risks of developing chronic diseases.

Regular physical activity can reduce the risk of:

     • Coronary Heart Disease    

     • High blood pressure

     • Type-2 diabetes

     • Stroke

     • Osteoporosis

Incorporate exercises into your daily life through various physical activities with these simple tips: Walk briskly at park, walk to work and talk the stairs instead of the elevator. 30 minutes a day of physical activity, 5 times or more a week will do you wonders.

Get active and reap the rewards of physical activity today!

Gradually increase your workout intensity and remember to warm-up

and cool-down to lower your risk of strains and injuries.

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For any enquiries, e-mail to or call 9027 3873 (9.30am - 6.30pm)

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