EASY DOES IT
Moderate workouts are as good as intense ones
In Collaboration with Health Promotion Board
EVELINE GAN, eveline@mediacorp.com.sg
MY HUSBAND’S idea of a “proper and fruitful” exercise session involves a lot of panting, perspiration and pain.
Like some people I know, he doesn’t think moderate-intensity exercises such as walking and cycling have many health benefits.
“No pain, no gain,” he says, whenever he collapses in a heap after a strenuous 20-minute run.
But several studies, as well as exercise experts Today spoke to, suggest that this mindset could be outdated.
According to Mr Eric Ho, a senior physiotherapist at Singapore General Hospital’s (SGH) department of physiotherapy, most studies have shown that moderate intensity exercises are just as beneficial to health as intense workouts.
A few — such as a 2007 US study on 240 middle-aged sedentary people — even suggest that moderate exercises may offer better protection against heart disease and diabetes, compared to vigorous-intensity exercises.
Another recent study on over 2,000 chronic heart failure patients also showed that moderate exercise helped them feel better and reduced mortality.
Published in the Journal of the American Medical Association early this month, the study was one of the largest exercise studies in people with chronic heart failure.
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WHAT EXACTLY IS MODERATE?
Moderate exercise means brisk walking about 100 steps every minute, according to a new US study that will be published in the American Journal of Preventive Medicine next month.
To determine how hard you’re exercising, you could also measure your Maximum Heart Rate (MHR = 220 minus your age). For moderate intensity, one should aim to achieve 70 to 80 per cent of your MHR.
If you’re still confused, SGH’s senior physiotherapist Mr Eric Ho recommended the “walk and talk” test.
“At a moderate-intensity level, one should still be able to talk (but not in long sentences), breathe harder and perspire lightly,” said Mr Ho.
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STICKING TO IT
The good thing about a moderate exercise regimen, said Mr Ho, is that people are more likely to stick to it, unlike strenuous workouts. Other moderate-intensity exercises include swimming, hiking, tai chi, Pilates and playing golf.
“This allows them to be more active regularly, thereby deriving the benefits of regular exercise. In addition, individuals are also more likely to be able to participate in moderate-intensity exercises longer than vigorous-intensity exercises,” said Mr Ho, who stressed that the duration of a good exercise routine is just as important as its intensity.
An average-sized adult — who wants to make the most of the health benefits that a moderate-intensity exercise programme offers — has to go through at least 30 minutes of moderate exercise a session for five days a week, said Ms Chan Yoke Yin, deputy director of physical activity at the Health Promotion Board’s (HPB) adult health division.
“Additional health benefits may occur with greater frequency and longer duration,” said Ms Chan.
For those who want to lose weight, Mr Ho recommended between 150 and 200 minutes of moderate-intensity exercise each week. This must be carried out with a healthy and balanced, but reduced calorie diet.
With vigorous exercises, there is the “issue of safety”, said Mr Ho.
“It might not be safe for sedentary individuals to participate in vigorous exercises suddenly, as it can potentially lead to musculo-skeletal problems and possibly even cardiac problems, especially in more elderly individuals,” he explained.
But does this mean intense workouts should be scrapped? Not necessarily. According to HPB’s Ms Chan, both moderate and intense exercises promote health.
In fact, any form of regular physical activity will improve your quality of life, lower your risk of chronic diseases and maintain strong bone and muscle mass.
“The intensity level at which one should undertake the activity would depend on his fitness level. For people who are healthy and fit, a combination of moderate- and vigorous-intensity activities could be included as part of a complete physical activity programme,” said Ms Chan.
From TODAY, Health – Tuesday, 21-April-2009
Moderate workouts are as good as intense onesIn Collaboration with Health Promotion Board
EVELINE GAN, eveline@mediacorp.com.sg
MY HUSBAND’S idea of a “proper and fruitful” exercise session involves a lot of panting, perspiration and pain.
Like some people I know, he doesn’t think moderate-intensity exercises such as walking and cycling have many health benefits.
“No pain, no gain,” he says, whenever he collapses in a heap after a strenuous 20-minute run.
But several studies, as well as exercise experts Today spoke to, suggest that this mindset could be outdated.
According to Mr Eric Ho, a senior physiotherapist at Singapore General Hospital’s (SGH) department of physiotherapy, most studies have shown that moderate intensity exercises are just as beneficial to health as intense workouts.
A few — such as a 2007 US study on 240 middle-aged sedentary people — even suggest that moderate exercises may offer better protection against heart disease and diabetes, compared to vigorous-intensity exercises.
Another recent study on over 2,000 chronic heart failure patients also showed that moderate exercise helped them feel better and reduced mortality.
Published in the Journal of the American Medical Association early this month, the study was one of the largest exercise studies in people with chronic heart failure.
----------
WHAT EXACTLY IS MODERATE?
Moderate exercise means brisk walking about 100 steps every minute, according to a new US study that will be published in the American Journal of Preventive Medicine next month.
To determine how hard you’re exercising, you could also measure your Maximum Heart Rate (MHR = 220 minus your age). For moderate intensity, one should aim to achieve 70 to 80 per cent of your MHR.
If you’re still confused, SGH’s senior physiotherapist Mr Eric Ho recommended the “walk and talk” test.
“At a moderate-intensity level, one should still be able to talk (but not in long sentences), breathe harder and perspire lightly,” said Mr Ho.
----------
STICKING TO IT
The good thing about a moderate exercise regimen, said Mr Ho, is that people are more likely to stick to it, unlike strenuous workouts. Other moderate-intensity exercises include swimming, hiking, tai chi, Pilates and playing golf.
“This allows them to be more active regularly, thereby deriving the benefits of regular exercise. In addition, individuals are also more likely to be able to participate in moderate-intensity exercises longer than vigorous-intensity exercises,” said Mr Ho, who stressed that the duration of a good exercise routine is just as important as its intensity.
An average-sized adult — who wants to make the most of the health benefits that a moderate-intensity exercise programme offers — has to go through at least 30 minutes of moderate exercise a session for five days a week, said Ms Chan Yoke Yin, deputy director of physical activity at the Health Promotion Board’s (HPB) adult health division.
“Additional health benefits may occur with greater frequency and longer duration,” said Ms Chan.
For those who want to lose weight, Mr Ho recommended between 150 and 200 minutes of moderate-intensity exercise each week. This must be carried out with a healthy and balanced, but reduced calorie diet.
With vigorous exercises, there is the “issue of safety”, said Mr Ho.
“It might not be safe for sedentary individuals to participate in vigorous exercises suddenly, as it can potentially lead to musculo-skeletal problems and possibly even cardiac problems, especially in more elderly individuals,” he explained.
But does this mean intense workouts should be scrapped? Not necessarily. According to HPB’s Ms Chan, both moderate and intense exercises promote health.
In fact, any form of regular physical activity will improve your quality of life, lower your risk of chronic diseases and maintain strong bone and muscle mass.
“The intensity level at which one should undertake the activity would depend on his fitness level. For people who are healthy and fit, a combination of moderate- and vigorous-intensity activities could be included as part of a complete physical activity programme,” said Ms Chan.
From TODAY, Health – Tuesday, 21-April-2009
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