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3 types of physical activities to help you hit 150 minutes of exercise a week

Updated ·2-min read
Couple exercising with a digital tablet in the Japanese-style room at home. (Photo: Getty)
Couple exercising with a digital tablet in the Japanese-style room at home. (Photo: Getty)

Do you know that adults should put in at least 150 minutes of moderate-intensity physical activity each week? Although 150 minutes or 2.5 hours a week seem like a lot, if you break it down, it is about 30 minutes each day for a period of five days.

Regular physical activity can help not only in weight management, but it also reduces your health risk like cardiovascular disease and diabetes. It helps to strengthen your bones and muscles, thereby improving your physical function, and may help you live longer.

According to the 2019 National Population Health Survey conducted by the Ministry of Health, 40.2 per cent of Singaporeans aged between 18 and 74 do not participate in any leisure-time physical activity. 19.9 per cent of Singaporeans have insufficient total physical activity, which includes physical activity at work, commuting and leisure-time physical activity.

To help you get started, here are three types of physical activity you can engage in. You might also want to check out Decathlon’s clearance sale for some good deals on sports apparel and equipment.

1. Lifestyle activity

Lifestyle activity, like its name suggests, encompasses activities that you can carry out in your daily life. This includes doing household chores, carrying groceries, taking the stairs, standing instead of sitting down to do work, or walking instead of taking the public transport.

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Women Fitness Slip-On Shoes Domyos 500 - Black. (Photo: Decathlon SG)
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Men Running Shoes Kiprun KS Light - Blue Orange. (PHOTO: Decathlon)
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Shorts with zipper pockets. (PHOTO: Decathlon)
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2. Aerobic activity

The term “aerobic” is related to exercise that improves the efficiency of the body’s cardiovascular system in absorbing and transporting oxygen. Thus, aerobic activity includes brisk walking, jogging, cycling, swimming, and playing sports like squash.

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Swimming Goggles Frame for Corrective lenses Nabaiji Selfit 500 S - Green/Blue. (Photo: Decathlon SG)
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A woman wearing a Swimming One-Piece Swimsuit Lexa Mixen - Green and Blue. (Photo: Decathlon SG)
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Squash Racket Opfeel SR160 - Blue/Red/White. (Photo: Decathlon SG)
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3. Strength activity

Strength activity involves resistance-bearing or weight-training. This type of physical activity improves bone, joint and muscle strength, which can help build power, mass and endurance. It includes lifting weights, using the resistance band, and doing squats.

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Women Fitness Sports Bra Domyos Moderate Support Bra 540 - Pink. (Photo: Decathlon SG)
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Men's Khaki Shirt. (PHOTO: Decathlon)
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Women Running 7/8 Tight Kiprun Support W - Black. (Photo: Decathlon SG)
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Originally published