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LATEST NEWS

Dr Ooi Mun Yooi, Consultant Sports & Exercise Specialist

February 18, 2022

Exercise And Physical Activity

ARE THEY THE SAME?
INTERCHANGEABLE

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.

Benefits of Regular Exercise

  • Improves of cardiovascular and respiratory function
  • Reduces cardiovascular disease risk factors
  • Decreases morbidity and mortality
  • Improves mental health
  • Effective therapy for chronic diseases in older adults

What is Exercise Prescription?

Exercise prescription is a program of activity designed by fitness specialist to enhance the well-being of a patient

Consists of the FITT principle:

  • F: frequency (how often)
  • I: Intensity (how long)
  • T: Time (duration or how long)
  • T: Type (mode of what kind)

COMPONENTS

  • Aerobic
  • Resistance
  • Flexibility

Why is Exercise Prescription Important?

  • Customisation and individualisation
  • Safe and efficient

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.

Receive a Individualised Exercise Prescription (IEP) by Dr Ooi Mun Yooi with every purchase of our selected Premium Health Screening packages.

GETTING TO KNOW THE INTENSITY OF YOUR EXERCISE

How to measure the intensity of your exercise?

There are two ways:

  • Subjective measure
  • Objective measure

SUBJECTIVE MEASURE: Talk Test

Talk test

LIGHT

Can talk and sing

MODERATE

Can talk ONLY

VIGOROUS

Unable to talk and sing

Rating of Perceived Exertion (RPE) /BORG SCALE

Rating of Perceived Exertion (RPE) – to measure the intensity of your exercise

  • Light Intensity: RPE 9-11
  • Moderate Intensity: RPE 12-13
  • Vigorous Intensity: RPE ≥ 14

OBJECTIVE MEASURE: Heart Rate Reserve (HRR)

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

For example:

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

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