Exercise tips

Exercise for Weight Control

  • Exercise is very useful for minimizing the 'plateau' effect of dieting, which occurs within a few weeks of starting a diet, as the body 'adjusts' to a lower calorie-intake.
  • Exercise is vital to minimize the effects of menopause & osteoporosis (women) and middle-age spread (men).

If you want to start exercising, but don't know what to do, here are some simple tips:

1. Check your fitness level
2. Make the right exercise plan
3. Types of exercise to choose  

1. Check your fitness level

Ask your doctor's advice before starting any kind of exercise. Your doctor knows your health well and he/she will design a suitable exercise regimen specially suited for you.

2. Make the right exercise plan
Don't just jump out of bed one morning and start jogging.

  • Consult your doctor
  • Sit down and make a realistic plan
  • Adopt a gradual approach
    e.g. Week 1, two sessions. Week 2, three sessions. And so on.
  • Plan to review your progress after (e.g.) one month.

3. Types of exercise to choose


Walking is great. No expertise. No equipment.
You can do it anytime and it's free!
Do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).

How to start

Take a 10 minutes walk, twice a day.

Gradually extend yourself
Walk every day
Walk longer
Walk faster
Walk and swing your arms at the same time

If jogging, please invest in a good pair of running shoes that offer cushioned support.


Swimming is even better than walking especially for those who are obese.

How to start and then extend yourself

Start slow: twice a week for a light 10 - 15 minute swim. Slowly increase the duration. Gradually build up to about 30 minutes a day, or 45 minutes twice a week.


Same as for walking or swimming. Start with a short easy routine - 10-15 minutes per day and gradually work up to about 30 minutes a day.

Exercise or Aerobics classes

These classes can be great fun. Dancing to the beats of great music.
Many fitness centers offer a variety of classes.

Exercise at home

If you can't go out, if the weather is bad, have a contingency plan. Exercise at home.

Points to remember

  • Never overdo exercise!
  • Exercise should be something you do for life.
  • The secret is: A little and often!
  • Use your common sense and avoid trying to do too much, too soon.



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