It tells you when you're walking fast enough and suggests ways to fit in some more brisk walking.ĭownload Active 10 from the NHS Better Health website What if I'm not very active? You could also try using the free Active 10 app on your smartphone. You can tell you're walking briskly if you can still talk but cannot sing the words to a song. How do I know if I'm walking fast enough?Ī brisk walk is about 3 miles an hour, which is faster than a stroll. If you start going for longer walks regularly, you may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes. If you're walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.įor long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sun hat in a small backpack. Before you startĪny shoes or trainers that are comfortable, provide adequate support and do not cause blisters will do. A brisk 10-minute daily walk has lots of health benefits and counts towards your 150 minutes of weekly exercise, as recommended in the physical activity guidelines for adults aged 19 to 64. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. Need help adopting a better lifestyle? The LIFE Centre at Singapore General Hospital (SGH) has a multidisciplinary team of experts who can provide you with guidance on weight management, exercise and diet.Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Calories burnt (in 30 min)ġ plate of wanton noodles, dry (411 kcal) With enough practice and if you enjoy challenging yourself, you might even consider taking part in running events like marathons. Running is a high-impact exercise and one of the most effective methods to lose weight. This makes it an ideal weight loss exercise to pursue with a fitness buddy. As it is less physically demanding than running, you have no problem chatting at the same time. Jogging is essentially running but at a more leisurely pace. Lose weight, without any visible sweat! Calories burnt (in 30 min) Given that swimming offers an all-body workout while having little impact on the joints and lets you keep cool in the heat, it’s no surprise that it is a crowd favourite. Singapore may be small but we enjoy the luxury of havingĢ6 public swimming pools located islandwide. Like running and jogging, it helps lower blood pressure, cholesterol and your risk of diabetes. Family bonding and calorie burning all rolled up in one! Calories burnt (in 30 min)Ī great low-impact workout suitable for both the young and elderly, brisk walking is one of the easiest ways to pick up exercise. It can also easily be made into a fun-filled activity for the whole family (for example a day at the park or beach). Like brisk walking, cycling puts little strain on your knee joints. As always, it is advisable to check with your doctor first before starting any new exercise programme. These values are tabulated based on a person’s average weight of 73kg. We’ve even compared these numbers to popular foods commonly found locally for easy understanding. Tables have been included to give you an idea of the number of calories burnt per 30 minutes. If you enjoy fresh air and open space, check out our list of outdoor exercises that are easy and affordable to pick up. The goal is to burn 3,850 calories for every half a kilo (or 3,500 calories per pound) that you want to lose,” she adds. “Then you should try to incorporate more high-intensity exercises into your fitness routine. But what if you can’t afford to devote 250 minutes every week to exercise? Singapore General Hospital (SGH), a member of the LIFE Centre (Lifestyle Improvement & Fitness Enhancement) at To lose weight, however, you may need to increase the time to at least 250 minutes per week,” advises Ms Cindy Ng Li Whye, Principal Physiotherapist from the “Combined with resistance training, these guidelines are meant for general health maintenance. How many calories can you burn with outdoor exercises?īased on exercise guidelines set by the World Health Organization (WHO), adults between the ages of 18 and 64 should have at least 150 minutes of moderate-intensity aerobic physical activity weekly.
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