Relook your routine for better health

Eveline Gan

SINGAPORE — If you have not been able to meet your health targets year after year, relook your strategies with these tips.

DITCH THIS: EXERCISING ONLY ON WEEKENDS

A weekend of frenzied exercise cannot compensate for a week of inactivity.

“Recent studies show that one hour of daily exercise cannot compensate for the negative effects of inactivity on insulin and lipid levels, if the rest of the day is spent sitting,” said physiotherapist Agnes Teo from Tan Tock Seng Hospital (TTSH).

Focus on: Stay consistently active and mix up your workout

Rather than exercise only on weekends, spread your workouts over the week. It is best if you can exercise every day. Otherwise, aim for at least three to five times a week of regular exercise, or 150 minutes of physical activity weekly, said Ms Swapna Tony, a TTSH physiotherapist.

In addition to exercise, keep active throughout the day, said Ms Tony. For instance, take frequent short walks in between desk-bound tasks.

If you are looking at losing weight, do not rely solely on aerobics exercises such as running, swimming and brisk walking. “Weight training helps build muscle mass, which increases your metabolic rate and thus, helps with weight loss,” said Ms Tony.

Incorporate simple strengthening exercises that use hand weights or resistance bands. Always check with your doctor before starting any exercise programme.

DITCH THIS: FAD DIET

Such diets often make you lose weight quickly because you are consuming fewer calories, said Ms Lynette Goh, senior dietitian at Collaborative Care, Clinical Services at National Healthcare Group Polyclinics (NHGP).

“But it is hard to stay on these diets for long. Many people resume their old eating habits, which are soon accompanied by weight gain.”

In addition, Ms Goh found that most fad diets do not provide sufficient nutrients and fibre for the body.

Focus on: A sustainable diet

Instead of weight loss, focus on overall health for better long-term weight management, said Ms Goh.

For a start, make regular meals your priority. Kick-start your day with whole grains such as wholemeal bread, protein from eggs, low-fat or natural nut butters, or low-fat dairy such as low-fat cheese, milk or yogurt. For lunch and dinner, fill half of your plate with vegetables and divide the other half equally between carbohydrates and protein. End your meal with some fruit.

It is okay to snack between meals as long as they are healthy bites. Snacking keeps your metabolism up as well as prevents you from feeling too famished at mealtimes, which can result in overeating.

DITCH THIS: BEING COMPLACENT ABOUT HEALTH RESULTS

Health screening results are “not infallible”, said Dr Elsie Yong, resident physician at National University Hospital Wellness Centre. “Even if your recent health screening results (done within one year) were normal, seek a doctor’s re-assessment if new symptoms develop,” she said.

Health screenings are also not only for older adults. “Health screenings help to pick up diseases when treatment is most effective, and when modification of risk factors would prevent or lessen the disease condition. So the earlier the detection, the better. And prevention is definitely better than cure,” said Dr Yong.

Focus on: Customising your health test

An effective health screening takes into consideration your risk profile and current symptoms. Your physician will be able to advise you about which screening tests are suitable for you. For example, a colonoscopy every year is recommended for adults 50 years and above. For women, yearly mammography is recommended for those 40 years old and above, while Pap smears are recommended each year for sexually active women aged 25 years and above.

DITCH THIS: SUNTANNING

Despite the high ultraviolet (UV) radiation exposure in Singapore, there is a general lack of awareness of the harmful effects of UV, said Dr Suzanne Cheng, consultant dermatologist at National Skin Centre. The negative effects, such as premature ageing and skin cancers, may manifest after 20 to 50 years of exposure.

Focus on: Adequate UV protection

Apply sunblock daily, even on a cloudy day (even if you are not heading to the beach) as UV rays can still penetrate through the clouds, said Dr Cheng.

Use at least half a teaspoon of sunblock for the face and neck, half a teaspoon on each arm and leg, as well as one teaspoon on the chest, abdomen and back. Apply sunscreen at least 20 to 30 minutes before going out in the sun, and reapply every two to four hours, depending on how much you perspire.

DITCH THIS: DWELLING ON NEGATIVE THOUGHTS

A national workplace survey last November found that Singaporeans are “under-happy” in their workplace.

“We often yearn for what we would like to have, but forget what we already have,” said Ms Tan Hsiu Li, an art therapist in a local voluntary welfare organisation.

Dwelling on negative thoughts not only affects you, it also affects your relationships with others. “When you are absorbed in your misery, you may often feel that you are a victim of the situation and/or blame others,” said Ms Tan.

In the long run, negative thinking might even take a toll on your health, leading to an increased risk of a heart attack or depression, she said.

Focus on: Improving your mental health

Think of three to five things that you feel grateful for.

“A gentle reminder of what you have helps fill the void of dissatisfaction, disappointment and emptiness,” said Ms Tan.

Drawing something like a simple doodle daily may also work. “It helps to externalise unexplainable feelings into tangible forms, colours and shapes. This helps release accumulated stress,” explained Ms Tan.

In addition, do stretching exercises for about 10 minutes and meditate for about 20 minutes every morning.

Visit nature once a week, be it the garden, park or the riverside. While you are doing this, stay away from your mobile phone.