There is overwhelming scientific evidence that supports the positive effect between regular (every 72h) physical activity and health. Only the very foolish and stubborn will deny this benefit to our health. But why can’t some of us exercise regularly, or even more? Why is it so hard to put words into actions?
Table 1: Overall health benefits of physical activity*
Strong Evidence (reduction %) | Moderate to Strong Evidence | Moderate Evidence |
Lower risk of early death (20%) | Better functional health | Lower risk of hip fracture |
Lower risk of heart disease (40%) | Reduced abdominal obesity | Lower risk of lung cancer |
Lower risk of stroke (27%) | Weight maintenance after weight loss | Lower risk of endometrial cancer |
Lower risk of high blood pressure (40%) | Better cognitive function (for older adults) | Increased bone density |
Lower risk of type 2 diabetes (58%) | | Improved sleep quality |
Lower risk of Alzheimer’s (40%) | | |
Lower risk of colon cancer (60%) | | |
Lower risk of breast cancer (50%) | | |
Prevention of weight gain | | |
Weight loss | | |
Improved Cardiorespiratory fitness | | |
Prevention of Falls | | |
Reduced Depression | | |
*The above may look haphazard, but the unifying factor is reduced weight and increased reserve leading to less illness and better social functioning.
I believe the answer has something to do again with what the doctor knows and doesn’t know, and what the lay person doesn’t know as well.
What the Doctor Knows: We know the above benefits of exercise in detail. We pass licensing exams with this knowledge.
What the Doctor Doesn’t Know: We mostly don’t know how to prescribe exercise in a concise way – either we give the wrong exercise, or we simply forget that exercise has many different variants. We also have not been trained well to motivate our patients to continue exercise or to make exercise relevant to their lives.
What the Lay Person Doesn’t Know: Exercise can be done anywhere, in small amounts, the effect is cumulative, and most people don’t need a gym – they need to find an exercise that works for them that they love, and can build upon. For example, I will confess that I hardly “ exercise” - I get mine demonstrating them in the clinic or with friends, and whenever I am not moving – even in my car seat!
How do I start exercise sustainably?
If you are not exercising at all: Check with a doctor what exercises are suitable. Start with one exercise movement that is easy to do, anywhere. I commonly advise people to do oblique push-ups. They are low-risk. Push ups against the wall – Aim to do 50 a day, wherever you are, whenever. The trick is to keep the body straight, and do the exercises slowly, and avoid breath-holding. Increase when comfortable.
If you are a weekend “athlete”: If you play team sports, look up the most common injuries for the sport and do the exercise that prevents such injuries on days you don’t’ play the sport. You can look up YouTube videos that target the muscles highlighted in bold.
Soccer – strengthen the inner thigh muscles and work on calf stretches to reduce knee injuries
Swimming and Cycling – Core exercises are very important to keep the body straight and aerodynamic
Badminton – Lunges make up a huge proportion of the game and you may need to balance the hamstring muscles.
Long Distance Running – the knees must be balanced well - exercises to make sure the VMO muscle ( vastus medialis obliquus) is not weak, will reduce asymmetric wear and tear.
We are only human, and we are not immune to being lazy with our diet and exercise – thus it is good to always check our weight – keep the weighing scale in/ just outside the bathroom, or in the bedroom. Do not buy a weighing machine to only keep it in your storeroom! The weight gain will remind you about the correct diet and exercise, and weight loss will hopefully encourage you to keep at it! The list is not exhaustive and certainly, please check with a doctor who is preferably EIMS-certified ( Exercise is Medicine) or has a good grounding in sports physiology.
Don’t forget to warm up, cool down and stretch. These all have a purpose. Last but not least, avoid asking obese doctors regarding effective exercise regimes! I admit I have gained 4kg over the festive season – but I will lose it in these 3 months! Stay tuned for common exercises that I prescribe. They may work for some, but if it doesn’t work for you, please ask me!
Table 2: Exercise for common chronic diseases
Chronic Disease | Type of exercise | Intensity/ Duration/ Frequency |
Hypertension | Aerobic | Moderate Intensity / 30 - 40 min / at least 3-4 times a week, if not daily. |
Diabetes |
| Moderate to High/ Interval exercise/ every 72 hours. |
Ischaemic Heart Disease | Gentle resistance with increasing duration as tolerated. | Only start exercise after gaining approval from the doctor. |
