• are over 35, or if you've not been exercising regularly
• are uncertain of your health
• have medical problems like heart disease, asthma, fits
• are very overweight.

• health status
• fitness level
• abilities
• time schedule

• in light, loose, porous clothing
• use comfortable, well-cushioned shoes
• avoid rubberised or plastic suits, sweat shirts or sweat pants

• exercise when feeling unwell or if you have pain in your joints, feet, legs.
• exercise within 2 hours after a heavy meal.
• exercise when the weather is very hot, choose cooler part of the day.
• do vigorous exercise within 2 weeks of a viral infection.
• take a very hot shower or sauna immediately after exercising. Wait awhile, or take a cool shower.

• Always warm up to prevent aches and pains later.
• Cool down by walking or doing stretches to avoid dizziness or feeling sick.
• Always begin slowly and gradually build up.
• If you're just beginning to exercise, start with 4-6 weeks of low intensity exercises first.
• Drink some water before, during and after exercise to replace water loss. This is especially important on hot days.
• Stop immediately if you feel chest, neck or arm pain, extreme tiredness, breathlessness or giddiness. Consult a doctor if resting doesn't help.
• Give your body a day or two off after strenuous exercise.
• Take the TALK test. If you're too breatheless to talk, slow down.

Do not massage or apply heat to injured part in the first 24 hours. If there is bleeding, apply pressure with a clean cloth. Any doubts about your injury - see a doctor.


Types Of Exercises
Aerobic Exercise
This is any exercise that makes you move your large muscles rhythmically. It moves you fairly continuously and makes you sweat and breathe deeply. Aerobic exercises help improve heart and lung fitness. They also improve stamina and reduce fat.

Examples of Aerobic Exercises
Walking, jogging, swimming, cycling, rope skipping, roller skating, aerobic dancing, folk dancing, stair climbing, ball games, racket games, table tennis. Choose an exercise that you enjoy.

Calisthenics Exercises
Calisthenics exercises warm you up and cool you down before and after aerobic exercise. They improve muscle strength, endurance and flexibility. Continue normal breathing as you do the exercises. To avoid injury, don't bounce or jerk when you stretch.

Head Stretch (For the Neck)
Tilt head down and count to 5. Return to upright position. Repeat. Turn head to the left and count to 5. Do the same for the right. Now tilt head sideways to the left and count to 5. Repeat on other side.

Arm Circles (For The Shoulders)
Make slow sweeping circles with the arms. Forwards, then backwards.

Overhead Side Stretch (For The Sides)
Feet apart. One arm overhead, reach the other arm down the leg while exhaling. Hold. Repeat on the other side.

Touch Toe (For The Trunks)
Feet apart. Stretch arms upwards. Bend down and try to touch left toes with right hand. Straighten up. Bend and try to touch right toes with your left hand. Repeat.

Knee Hug (For The Thighs and Buttocks)
While standing, bring one knee up to chest and hug it. Repeat on other side.

Legs wide apart and hands on hips. Shift weight on right leg and bend right knee. Keeping left leg straight, bend right knee down as low as you can. Straighten and repeat on left side.

High Resistance (Anaerobic) Exercise
These are useful for sportsmen who want to build up muscle bulk and power. They are not necessary for non-competitors and the elderly. Examples of high resistance exercises: heavy weight lifting, sprinting, isometric exercise.


Softer Options
If you don't exercise because of a medical or physical problem, check with your doctor. You may still be able to pick up lighter activities.

• Go slow. Start with low intensity exercises.
• Rest when you are tired.
• Stop immediately if you feel pain or dizziness.
• Try these lighter activities like taiji, qigong, walking, bowling, table tennis, stair climbing, slow jogging, slow swimming, stretching exercises.
• Leg problems? Try non-weightbearing exercises like swimming, cycling, canoeing, sailing.

• Walk as briskly as you can.
• Swing your arms while walking.
• Wear comfortable light shoes.
• Obeserve Traffic Rules.

• Wear comfortable, well-cushioned shoes.
• Wear light coloured clothes or a reflecting band in the dark.
• Always go at a comfortable pace where you should still be able to talk or whistle.
• Don't jog when you're ill. Start again only when fully recovered.
• Face oncoming traffic.
• Stop unhealthy habits (e.g. smoking) for full benefit.

ACTIVITY	AEROBIC FITNESS	MUSCLE FITNESS	SUPPLENESS	WEIGHT CONTROL
Aerobic dance
Badminton
Basketball
Body-building
Bowling
Cycling
Golf (18 holes)
Jogging
Martial Arts
Netball
Qigong
Rhythmic exercise
Sepak takraw
Soccer
Squash
Swimming
Table tennis
Tennis
Walking

Excellent

Good

Fair

Minimal

• You enjoy
• You can fit into your daily routine
• Is convenient for you
• You can do regularly
• Suits your fitness needs

• Walk as much as your time permits.
• Always walk briskly swinging your arms.
• Take the bus or MRT instead of driving.
• Alight one stop away from your bus destination and walk the rest of the way.
• Use stairs, not lifts, even at work.
• Make housework more active by putting more effort into what you do. Move to music, and enjoy yourself.
• Use the first part of your lunch time at work to exercise with your colleagues. Get a radio or a tape and start.
• When you get home from work, join the children at rope skipping games or get out to the playground and move around with them.
• If you come home late from work go for evening walks - it takes effort at first but you'll soon grow to love them.