Dr Ooi Mun Yooi, Consultant Sports & Exercise Specialist
February 18, 2022
ARE THEY THE SAME?
Physical activity (PA) is defined as any bodily movement produced by the contraction of skeletal muscles that results in an increase in caloric requirements over testing energy expenditure.
Exercise – is type of PA consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness.
Exercise prescription is a program of activity designed by fitness specialist to enhance the well-being of a patient
World Health Organization (WHO) RECOMMENDS:
All healthy adults aged between 18-65 years old should participate in at least 150 minutes/week of moderate intensity OR 75 minutes/week of vigorous aerobic activity for health benefits.
How to measure the intensity of your exercise?
There are two ways:
Can talk and sing
Can talk ONLY
Unable to talk and sing
Rating of Perceived Exertion (RPE) – to measure the intensity of your exercise
HEART RATE RESERVE (HRR) – if heart rate measurement is available, e.g. smart watch.
HRR = (HR MAX – HR RESTING)
HR MAX = 220 – Age
Light Intensity: 30-39% HRR
Moderate Intensity: 40-59% HRR
Vigorous Intensity: ≥ 60% HRR
A 50 years old man with a good health a comes for an exercise prescription and decided to start a
moderate intensity at 40% of his HRR with his resting HR, 78 bpm
Desired intensity = (HR max – HR resting) x % intensity (in decimal) + HR resting
40% HRR= (170 – 78 bpm) x 0.4 + 78 = 115
*Not suitable for patients who are on medication that affects heart rate e.g. beta-blocker