With New Year right around the corner, one of the most overused resolutions is to “workout” or “becoming healthier“. However, most people tend to give up on this resolution due to their busy and hectic lifestyles. So instead of giving up halfway through January, we have helped narrow down the various physical exercises that you can do, no matter how to fit or unfit you are!
Identify your style of physical activity
First and foremost, it is good to identify how you are able to motivate yourself the best. Physical exercise can be done alone, with a buddy, a workout group or even with a team through sports. The fewer the people are, the less pressuring it may seem. So, if you are just starting out and have never worked out vigorously before, it is best to start alone or with a buddy whose fitness goal is the same as yours.
Here are some things you should consider when finding the perfect workout group:
|Exercising Alone||Flexible workout time||Self-motivated exercise|
|Training Buddy||Meeting up with a friend||Finding a training buddy within the same fitness level|
|Team Sports/ Group workouts||Widen your social circle||Fixed schedule|
Choosing your workout
Choosing a workout that suits your lifestyle has numerous factors that you need to consider namely weather, level of enjoyment, personal history, budget, the current level of fitness and your own fitness goals.
Below are some options you can consider, along with the benefits and issues that might come along with choosing the workout:
Low-Intensity Workouts (Ideal for Beginners/ Very Limited Workout Time):
- WalkingWalking is an ideal exercise for beginners. It doesn’t require any coach, special training or equipment. Whether day or night, walking is as easy as physical activity gets. Plus, it’s free and you can do it absolutely anywhere. All you need is a good pair of shoes and maybe a hat for sun protection.
- RunningOnce you feel as if walking is too easy, try pacing yourself faster. Running is a weight-bearing activity so it helps to build strong bones. It’s one of the best ways to increase your cardiovascular fitness and burns lots of calories. Just don’t forget to do a proper warm-up and cool-down. As running, as easy as it may seem, has a lot of effects (both good and bad) on our joints, ligaments, and muscles.
Swimming is a low-impact activity that is good for your muscles, particularly in the back, chest and arms area. It is an ideal form of exercise for most people, particularly people who are frail, elderly or obese.
Swimming takes time to learn. It is advisable to go for lessons to prevent you from swallowing gulps of water on your first lap. Swimming is not a weight-bearing activity, so unlike activities such as walking or running, you will not strengthen bones or burn as many kilojoules. However, it will help your cardiovascular health and ensure that you stay fit and healthy, especially in this weather.
Mild Intensity Workouts (Intermediate Level):
1. Gym membership
Gyms tend to offer a wide range of equipment that you can use. Although memberships are pricey, it will give you plenty of opportunities to improve your health and fitness. Instructors are also around to help you use equipment correctly as well as to ensure the risk of injury is reduced.
There are many gyms you can sign up for in Singapore (hyperlink!). You can even go to the neighbourhood gym, however, be prepared for the testosterone overload that will be using the machines!
Try to find a buddy that you can workout with, this way, you can figure out how to use the equipment and be motivated to not let the membership fees go to waste!
2. Online videos and e-Books
If you feel more comfortable working out in the comfort of your own home, you can start off with online videos and e-Book guides.
With the help of social media, there are many guidebooks and online coaching available from all sides of the world. By using this method, you are also able to choose which time of day you work out.
However, this flexibility can make you procrastinate the workouts and even do it incorrectly. So make sure that you fully understand the online workouts to avoid injuries.
3. Home fitness equipment
Another home exercise, the use of home fitness equipment can be correlated with online videos and guides. Some equipment examples are stationary bicycles, treadmills and cross-trainers. It is ideal for stay-at-home moms or for people who do not have the time to exercise outdoors.
You can even watch television while working on the stationary bicycle! As much as you might think that working out at home is cheaper than buying gym memberships, the equipment is rather pricey. To ensure that you are motivated enough to use it every time as many stop people stop using their equipment within five years of buying it. So stay motivated to your fitness goal and workout!
High-Intensity Workouts – Challenge Yourself!:
1. Team sports
In Singapore alone, there are many sports clubs that you can join. From Badminton to Touch Football, you are more than welcome to join these clubs either for competitive or recreational purposes. Team sports quickly build cardiovascular health because of the level of intensity from the required running and quick bursts of activity.
Due to the stop-start nature of team sports and level of competition, team sports increase the chances of injuries such as ankle sprains. Additionally, team sports tend to be seasonal, so you will have to plan your own workouts off-season.
2. Strength training – free weights & machines
Strength training includes training with free weights, body weight training, chair exercises and rubber resistance.
The idea of this workout is to strengthen bones, builds muscle and burns kilojoules. It typically involves not just the targeted muscles but surrounding muscles too. So don’t be surprised if you wake up aching the next day!
Strength training can help to improve and maintain your independence in any day-to-day activity. It is important to remember that strength training is most effective over time. Incorrect technique or trying to use heavier weights than you can manage may put you at risk of injuries. Get professional advice from a physiotherapist, exercise physiologist or qualified fitness instructor.Recommend0 recommendationsPublished in