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- What is considered regular exercise?
- What types of exercises are recommended for weight control?
- Other than exercising, is there any other way to reduce weight?
Will those special weight-loss diets sold in the market help?
- How do I know if my weight is ideal?
- If I am underweight, what should I do to gain weight?
- If I am overweight, how can I reduce my weight effectively?
- Is there a best time of the day that proves to be the most effective to do exercise?
- How can I achieve a leaner tummy?
- How do I avoid knee problems that are often caused by long term jogging?
- Why do muscles feel strained after exercise and sometimes the pain won't go away for days?
Is it due to insufficient stretching before exercise or is it because I have overworked
myself during the exercise?
- When I lose weight, how do I know if I am losing fats, muscle or water?
- Is there any exercise that can help me grow taller?
What is considered regular exercise?
On average, we should exercise at least three times a week, at least 20 minutes each time.
Following are few ways of exercise:
- Morning/ Evening Walk
- Jogging.
- playing games.
What types of exercises are recommended for weight control?
The exercises which are more effective for weight control are the aerobic exercises
(also known as cardiovascular exercises) like:
- jogging.
- swimming.
- cycling
- brisk walking.
- racket and ball games.
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Other than exercising, is there any other way to reduce weight? Will those
special weight-loss diets sold in the market help?
To reduce weight, especially fat weight, you would need to use up more energy
calories) than you are taking into the body (as food and drink).
I would advise that you consult an orthodontist to discuss about your treatment, cost and duration.
A combination of judicious dieting (cutting down on total energy intake, especially from fat, oil and sugar)
and regular exercise (three to five times a week, 30-60 minutes each time of moderate intensity aerobic
exercise like brisk walking, cycling, swimming) would be recommended.
Special diets sold in the market may work for some people but not for others. Some of these diets adopt
a low-calorie approach. Such diets will result in quick weight loss, but are unsafe if carried on for long
periods of time; they also tend to make you feel weak and can cause significant loss of muscle mass.
Losing muscle mass reduces your basal metabolism, making it easier to regain the weight you lose.
For safety, it is best to control weight through a healthy diet and regular exercise.
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How do I know if my weight is ideal?
The simplest method is to use the body mass index (BMI), which is weight in kg divided
by the square of height in metres.
A value of BMI above 25 is considered overweight (and in most cases over-fat as well).
If I am underweight, what should I do to gain weight
Regular exercise helps you to keep fit and healthy. In addition to your regular workout,
ensure that you are on a well balanced diet that is sufficient in calories.
You may want to see a dietician to help plan a healthy diet for you.
If I am overweight, how can I reduce my weight effectively?
If being overweight is your only problem and you are healthy otherwise, then you should do
exercise like walking and swimming (low impact) to minimise injuries or aches and pains.
You should also exercise at a rate that makes you feel warm, sweat, and breathe harder,
but not to the point that you get breathless. If you start to feel breathless while exercising,
you should slow down before you continue.
You can also stop for a short while (eg 30 seconds) to catch your breath, then continue at a lower
intensity (eg walk slower). Each exercise session should be 30-60 minutes in duration, as continuous as possible,
and sessions should be regular (three to five times a week). As you get fitter, you would be able to exercise harder
without becoming breathless.
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Is there a best time of the day that proves to be the most effective to do exercise?
The best time would be one that is most convenient for you to exercise regularly. For example,
(and this is not a fact) scientists suggest that exercising in the morning is more effective.
However, being able to exercise three to five times a week, for 30-60 minutes each time is more
important than the time of the day during which you exercise.
How can I achieve a leaner tummy?
Sit-ups and crunches help to tone up the muscles. However, if you have too much body fat, the abdominal
area will look flabby and the muscles will not show as they will be hidden by excess fat underlying the skin.
So which contributes more depends on the individual concerned - if there is too much fat, there is a need to
reduce through a low-fat diet; if muscles are not toned, you need to do more sit-ups/crunches. You also have to
consider genetic factors, as well as posture (a "hunched" posture can make the abdomen look "fat").
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How do I avoid knee problems that are often caused by long term jogging?
Most people develop joint problems because they overuse their joints - which can occur with distance
running - or injure them (eg with twisting injuries). The best way to avoid such problems is to listen to your body.
If the knee hurts while running or after (including next morning), it is your body telling you that you have overstrained/overused
the knee. Worse if there is swelling and limitation of movement. You need to find out what is causing the pain and make the
necessary changes before continuing with the activity - in the case of running, the terrain plays a part, as well as the running shoes.
For frequent runners, it would be advisable to change your shoes every 6 months or so, and also to ensure that
the shoes are suitable for your type of body and feet. A well-drawn up training programme will also help reduce
the risk (there should be gradual increases in training loads), as well as to ensure that the muscles which are
used in running are kept strong and flexible (through strength training two to three times a week and stretching
especially after workouts).
Running on the treadmill or on a softer surface such as a running track at the sports stadium would also
reduce the impact strain on the knee.
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Why do muscles feel strained after exercise and sometimes the pain won't go away for days?
Is it due to insufficient stretching before exercise or is it because I have overworked
myself during the exercise?
When your muscles are stressed beyond their capabilities, they will be damaged. This will result in pain,
which can last for days (or even weeks if the damage is more than microscopic).
The common aching after unaccustomed activity is due to micro-tears in the muscles used. To avoid such aching,
it is important to gradually build up your fitness to cope with your intended activity. Stretching before and after
activity can also help to minimise such aching. If pain persists over a long period of time, you should consult a sports doctor.
When I lose weight, how do I know if I am losing fats, muscle or water?
If you drink sufficient water to replace that lost in sweat and urine and you exercise regularly, any loss of
weight is likely to be loss of fats. If you go on diet and restrict water intake as well, then weight loss
would be from a combination of water, muscle and fats.
All diets that are low in calories will cause weight loss, including muscle loss. When you lose muscle,
your body's metabolic rate will drop - you will then find that you put on weight very easily.
With loss of muscle, you will become weaker, and this will affect your ability to do physical work and exercise.
Muscles will respond with strength training, provided nutrition is adequate.
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Is there any exercise that can help me grow taller?
If you are still growing, you can increase your height by exercising regularly and maintaining a balanced diet.
your genes will also affect your height so if your family members are short on average, chances are high that
you will be of a similar height.
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