Exercising and losing weight

[Sosaria]

2 hours ago, Ender said:

New guideline. 150mins to 300 mins a week of moderate to high intensity physical activities. Previously was just more than 150mins a week.

https://www.straitstimes.com/sport/revised-physical-activity-guidelines-launched-by-sportsg-and-hpb

We are workaholic nation how to achieve 300 minutes a week let alone 150?

Between fathering responsibility and job, I can manage 3 sessions of 3 hours total already consider among the lucky one in my age group.

We are not like ang moh have luxury to be seen cycling on road at 9-10am or picnic at botanic garden by 5pm on weekday office hours.

Edited June 13, 2022 by Sosaria

[13177]

7 minutes ago, Sosaria said:

We are workaholic nation how to achieve 300 minutes a week let alone 150?

Between fathering responsibility and job, I can manage 3 sessions of 3 hours total already consider among the lucky one in my age group.

We are not like ang moh have luxury to be seen cycling on road at 9-10am or picnic at botanic garden by 5pm on weekday office hours.

Ya, difficult for most people. Since most people work until 6-7pm, reached 8pm liao, how to achieve 300 minutes a week of exercise?

[Mason016]

1 hour ago, Kxbc said:

What I am glad about this new development is that they have changed the focus to "Developed by experts from medical and health fields, the guidelines aim to encourage Singaporeans to strengthen their aerobic fitness, muscular strength, bone strength, flexibility and balance by doing different activities."

Last time 150 min so many cannot meet target. 300 min is definitely a goner, even if they include daily activities like walking the stairs or walking to dabao. 300 min is 5 hours. All of us here probably exceed 300 min of moderate to high intensity exercise a week but we are outliers. Actually in my lazy week, I cannot meet 5 hours as well.

There is also another opinion piece by a young reporter today that the amount of exercise is directly associated with age, wealth, education etc. Which means that all the lao unkles here are all in that group and contributed to the correlation. 😂

Well, either they say this or say that all you unhealthy jokers are going to cost ah gong a lot of money.

[inlinesix]

12 minutes ago, Sosaria said:

We are workaholic nation how to achieve 300 minutes a week let alone 150?

Between fathering responsibility and job, I can manage 3 sessions of 3 hours total already consider among the lucky one in my age group.

We are not like ang moh have luxury to be seen cycling on road at 9-10am or picnic at botanic garden by 5pm on weekday office hours.

I see a lot of AMDK along Orchard Road cycling during Wednesday Morning Group Ride.

Group ride starts around 5:45 am.

[Loki]

5 minutes ago, 13177 said:

Ya, difficult for most people. Since most people work until 6-7pm, reached 8pm liao, how to achieve 300 minutes a week of exercise?

No choice but to exercise before work.  I realised that a long time ago - if I tried to go workout after work, most of the time will have something urgent at work and cannot leave.  Or else too tired at the end of the day.  So I always workout first thing in the morning, before starting work.

[Mason016]

Just now, Loki said:

No choice but to exercise before work.  I realised that a long time ago - if I tried to go workout after work, most of the time will have something urgent at work and cannot leave.  Or else too tired at the end of the day.  So I always workout first thing in the morning, before starting work.

Should change your nick to Thor or Hulk instead of Loki. Loki conjures the image of a scrawny looking dude.

[Kxbc]

The 300 minutes include your walking to bus stops, da bao and other moderate activities like mopping the floor etc. Basically it's move more. 

[Kxbc]

7 minutes ago, Mason016 said:

Should change your nick to Thor or Hulk instead of Loki. Loki conjures the image of a scrawny looking dude.

Maybe can change to "Loki's brother". 😁

[13177]

17 minutes ago, Loki said:

No choice but to exercise before work.  I realised that a long time ago - if I tried to go workout after work, most of the time will have something urgent at work and cannot leave.  Or else too tired at the end of the day.  So I always workout first thing in the morning, before starting work.

No wonder i see many people running along esplanade area between 7am to 8am. Guess these people work in CBD and run before their work?

[Ender]

Just now, Kxbc said:

The 300 minutes include your walking to bus stops, da bao and other moderate activities like mopping the floor etc. Basically it's move more. 

Walking hardly goes into moderate zone, so by right can't count as moderate intensity. Maybe for those with heart disease like my father, walking can be very high intensity.

[Loki]

3 minutes ago, 13177 said:

No wonder i see many people running along esplanade area between 7am to 8am. Guess these people work in CBD and run before their work?

Ya.  When my wife was working in Republic plaza, she used to run to gardens by the bay and back, then shower at Fitness First where she was a member, and then go to work.  

[Enye]

On 6/12/2022 at 11:27 AM, TangoCharlie said:

Boss enye similar pace.👍 But 3x the weight?😄

hr also 3x… 😬😅

[13177]

39 minutes ago, Ender said:

Walking hardly goes into moderate zone, so by right can't count as moderate intensity. Maybe for those with heart disease like my father, walking can be very high intensity.

Walking indeed hardly goes into moderate zone, since my doctor advise me not to go walk for my exercise only, must increase the intensity. If not cannot bring down my sugar level. Lol.

[Kxbc]

2 hours ago, Ender said:

Walking hardly goes into moderate zone, so by right can't count as moderate intensity. Maybe for those with heart disease like my father, walking can be very high intensity.

Must walk quick quick then. No strolling allowed. 😁

Right now, if I am not lazy, I think I can hit 5 hours of moderate to high intensity exercises per week. But it's a challenge to hit all aspects of aerobic, strength, mobility, flexibility and balance. Even if hit, it is purely to maintain at best and not progress.

[Kxbc]

2 hours ago, Loki said:

No choice but to exercise before work.  I realised that a long time ago - if I tried to go workout after work, most of the time will have something urgent at work and cannot leave.  Or else too tired at the end of the day.  So I always workout first thing in the morning, before starting work.

Morning is damn difficult for me to get started, esp the joint mobility and getting the blood flowing well. The worst bit is getting up 1.5 hours earlier.

But I see your reasoning. Just that I can't get it to work for me.

[Lala81]

If you sleep enough, then waking up early to exercise is good. If you don't have enough sleep, waking up early to exercise doesn't make sense IMO (unless u do biphasic sleep or regularly take an afternoon nap). 

Sleep is the pre eminent modulator of health. 

So if I'm up earlier than I should be (insomnia), then I will go exercise so as not to waste the day. If I'm sleepy and I am half asleep but just continue to half doze in bed, that rest is more important than any exercise I would be doing otherwise. 

[Blueray]

300 mins/week of moderate intensity activity is not easy to achieve, imho.

[Kxbc]

1 hour ago, Lala81 said:

If you sleep enough, then waking up early to exercise is good. If you don't have enough sleep, waking up early to exercise doesn't make sense IMO (unless u do biphasic sleep or regularly take an afternoon nap). 

Sleep is the pre eminent modulator of health. 

So if I'm up earlier than I should be (insomnia), then I will go exercise so as not to waste the day. If I'm sleepy and I am half asleep but just continue to half doze in bed, that rest is more important than any exercise I would be doing otherwise. 

I agree. I prioritize sleep/rest over exercise anytime, esp now that I am older. If I have insufficient sleep the night before, 90% of the time I will not even exercise the next day.