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Gentler workouts ‘better for health’

SINGAPORE — Experts and studies suggest that gentler forms of exercise — such as brisk walking and swimming — may be better for your health than extended, intensive workouts.

To improve health without taxing the joints and heart, experts recommend doing gentle exercises. PHOTO: Thinkstock

To improve health without taxing the joints and heart, experts recommend doing gentle exercises. PHOTO: Thinkstock

SINGAPORE — Experts and studies suggest that gentler forms of exercise — such as brisk walking and swimming — may be better for your health than extended, intensive workouts.

Researchers from Maastricht University in the Netherlands found that standing and walking for longer stretches improved insulin sensitivity and blood lipid levels more than an hour of high-intensity exercise when the amount of energy expended was the same.

A study presented at the Canadian Cardiovascular Congress 2010 showed extended and vigorous exercise, such as running a marathon, might raise cardiovascular risk seven times.

“Endurance athletes who regularly do strenuous exercise for long periods of time are at a higher risk of abnormal electrical heart rhythms, such as atrial fibrillation (AF),” said Dr Daniel Yeo, consultant cardiologist and medical director of Apex Heart Clinic at Gleneagles Hospital. AF refers to an irregular heartbeat that can cause stroke and heart failure.

“After running a marathon, blood tests show that there is a rise in troponin — a marker of heart muscle damage,” he said. However, whether these abnormalities mean a higher health risk for athletes remains unclear, said Dr Yeo.

In general, people who are not used to vigorous exercise have a higher risk of sudden cardiac arrest, which causes one death out of 15,000 people each year, said Dr Yeo. The most common culprit is an undiagnosed blockage in the heart’s blood vessels.

High impact and excessive exercise can also lead to stress fractures, sprains, cartilage damage, and torn ligaments and tendons, said Dr Tan Chyn Hong, medical director and shoulder-knee-elbow specialist at The Orthopaedic Centre (Novena).

However, these are not legitimate reasons to avoid exercise. Exercise physiologist Ray Loh from the Sports Medicine and Surgery Clinic at Tan Tock Seng Hospital said every type of exercise has its benefits if done correctly and safely.

Mr Loh explained: “Vigorous workouts can further improve your fitness level, while gentle exercises are safer and less taxing on the joints. Depending on your individual health and fitness level, doing some vigorous exercises once a week can improve cardiovascular and muscle fitness that is not seen in light and easy exercise routines.”

Dr Yeo advised anyone who intends to start on intense exercise to first undergo a medical check-up. This should include a physical examination, blood tests, electrocardiogram (an electric tracing of the heart) and a treadmill stress test.

“This is even more relevant for the middle-aged person who works 50 hours or more a week in the office,” said Dr Yeo.

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