Keep these important facts and figures in mind to stay fit and healthy at any point in life.
Keep these important facts and figures in mind to stay fit and healthy at any point in life.
30
The age where you start losing bone and muscle mass, says Dr Tan Chyn Hong, an orthopaedic surgeon at Mount Elizabeth Novena Hospital. This causes your metabolism to slow down, making it easier for you to gain weight.
150
The number of minutes of moderate aerobic exercise you should do a week, says Dr Joan Khoo, consultant endocrinologist and director of Changi General Hospital's Diabetes Centre.
She recommends brisk walking, cycling and swimming. To prevent overexertion, the number of hours should be distributed across at least three days a week.
300kcal
The average number of excess calories Singaporeans consume daily, according to the National Nutrition Survey 2010.
5.2%
The average annual weight gain for women aged 25 to 44, based on a study in The New England Journal of Medicine.
10,000
The number of steps you should walk per day to improve health, build stamina and burn excess calories to prevent weight gain, says Dr Benedict Tan, chairman of Exercise is Medicine Singapore. Wearing a pedometer or an activity tracker can help motivate you to clock more steps.
12
The minimum number of repetitions you should do for each type of strength exercise, says Mr Anand Sivayogam, a senior physiotherapist at Mount Elizabeth Rehabilitation Centre.
2 days
How often a week you should be doing musclestrengthening exercises, such as push-ups or squats, according to the World Health Organization. Such exercises rev up your calorie burn even when you’re resting.
