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physical activity

Physical Activity

  • makes your heart muscle strong
  • Controls your blood pressure and blood sugar level
  • lowers your cholesterol level
  • helps to maintain a healthy body weight
  • Build and maintain healthy bones, muscles and joints.
  • gives more energy and strength
  • improves your sleep and mood
  • Physical Inactivity increases the risk of heart disease and stroke by 50% Examples of moderate physical activities: Brisk walking, dancing, swimming, cycling etc.


Complicated exercise machines or exercising in the gym is not essential. Just Walk.

The more you do stronger you will get

Getting Started

  • Start with what you can tolerate
  • For the first few weeks, focus on showing up for your workouts and building time.
  • Don’t worry about distance or pace. You have plenty of time to work on your speed and distance.
  • Exercise according to your tolerance level for about 20 minutes and gradually increase to 60 minutes
  • Start with a


Walk or exercise slowly for 5-10 minutes

Conditioning exercise

20-40 minutes


  • Walk or exercise slowly for 3-5 minutes.
  • End with stretching exercises.
  • Do it for 3-5 minutes.

Tips for increasing your activity level

  • Take the stairs rather than the lift/elevators
  • Park your car farther from your work and walk
  • Parents should set positive example by leading active lifestyles themselves (e.g. actively play in your children’s games).
  • Limit the time children watch TV or play video games to no more than 2 hours/day

Find a walking partner to keep you motivated and be regular

Do you know?

  • Walking is a great cardiovascular activity and can be done any time, anywhere, any place.
  • Walking can develop good muscle tone in your legs and help you burn calories and lose weight at the same time.

How hard are you exercising?

  • When you are doing exercise, you should be able to carry on a conversation easily. If you can’t, it means you are working hard, slow down a little bit.
  • Children need 60 minutes of moderate physical activity daily for healthy hearts
  • Adults need at least 30 minutes of exercise for almost all days of the week
  • For older adults limited with chronic conditions, they need to be physically active as their abilities allow

Things To Remember

  • Start slowly. Doing too much too soon can lead to injuries
  • Try new activities. Doing the same activity can lead to boredom and injuries
  • Be ready for exercise by eating and drinking properly.
  • Give your body some rest if you feel tired or sore.


How does your body respond to exercise?

Your breathing becomes faster and your heart rate goes higher, you may also sweat and feel tired.

Abnormal Response To Exercise

  • Excessive shortness of breath or unable to talk
  • Chest pain or tightness or pain in your arms, neck, jaw or stomach
  • Dizziness, light-headedness
  • Excessive sweating
  • Blurred vision
  • Very fast heartbeat or irregular heartbeat
  • Nausea and vomiting
  • Cramping, swelling or pain in your legs

If you experience any of these symptoms, which are not normal, STOP your exercise immediately and take rest

If symptoms still persist, call your Doctor / Emergency number 999.