Many health professionals tell their patients to “do more exercise”, “improve lifestyle” and “improve physical fitness”. This of course is due to the fact that exercise has tremendous benefits in all aspects of health – both physically as well as mentally.
It helps stimulate muscles, joint and bones to work preventing degradation.
It improves blood markers by using up excess sugar and fatty acids which clog up arteries and cause general malfunction of the body.
It also helps mentally by producing and stabilising feel good hormones such as endorphins and mood hormones such as serotonin to have a generally calmer and more content mood state.
Exercise is a hobby of many and is a fun thing to do: whether it be walking, running, dancing, lifting weights, playing tag, swimming, or kicking a ball around with friends.
All of the above sound amazing but what actually is exercise? How do I get started?
What Is Exercise?
A very good definition of exercise I personally think is from an article published by Public Health Reports (1):
Exercise is “a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness”.
Physical activity is defined as “any bodily movement produced by skeletal muscles that results in energy expenditure”.
Physical fitness is “a set of attributes that are either health- or skill-related.”
Planned, structured and repetitive. These are the key aspects of exercise which differ from simple physical activities.
Let’s look at different forms of exercises.
Aerobic Exercise
This type involves rhythmic, continuous activity that increases heart and breathing rates.
Purpose: To improve the efficiency of the cardiovascular and respiratory systems in delivering oxygen to the body.
Examples: Running, cycling, swimming, brisk walking, and rowing.
Physiological Impact: Enhances cardiovascular fitness, reduces the risk of heart disease, increases stamina, and helps with weight management.
Anaerobic Exercise
Definition: It focuses on short bursts of activity and involves the exertion of force against resistance.
Purpose: To increase muscle strength, power, and size (hypertrophy), as well as to strengthen bones and connective tissues.
Examples: Weight lifting, bodyweight exercises like push-ups and squats, and high-intensity interval training (HIIT).
Physiological Impact: Promotes muscle growth, boosts metabolism, and can improve bone density, reducing the risk of osteoporosis.
Flexibility Exercise
Definition: These are movements that improve the range of motion of muscles and joints.
Purpose: To enhance flexibility, prevent injuries, and improve posture and muscular balance.
Examples: Static stretches, dynamic stretching like leg swings, and yoga.
Physiological Impact: Increases tissue elasticity, reduces muscle tension, and can enhance relaxation.
Balance and Stability Exercise
Definition: This type focuses on strengthening muscles that help maintain posture and stability while performing activities.
Purpose: To improve proprioception (body position awareness) and reduce the risk of falls, particularly in older adults.
Examples: Tai Chi, Pilates, balance board exercises, and core-strengthening workouts.
Physiological Impact: Enhances coordination, muscular balance, and supports joint stability.
Each age group, fitness level, and goal require different exercise regimens.
Especially if you were physically inactive for a while and are middle-aged and above, it is best to start with lighter exercises such as walking, swimming and light-weight exercises. Talk to a physical trainer to help guide your journey.
However, any form of exercise is always better than no exercise if you do not have any illness that prevents you from doing so.
My Personal Exercise Regime: 5 Day Rotation
Day 1: Push Day Shoulder Focus
Dumbbell Y raise 22.5kg x12. 17.5kg x17
Shoulder press machine 81kg 5 63kg x15
Incline dumbbell 40kg x7, 27.5kg x15
Dips (5kg) x12 x15
Lateral raise dumbbell 17.5kg x15 15kg x20
Fly press 25kg x12 20kg x17
Tricep pull down single arm 14kg x12 x2
Day 2: Pull Day Back Thickness Focus
Straight leg deadlift 80kg x12
Shrugs 180kg x16 with pause
Chest support rows 70kg on each side x9 50kg x20
Neutral grip sitting pulley rows 86kg x16, 79kg x20
Rack chins x12 x2
Single arm lat pull down 39kg x8 x9
Curls 37.5kg x6 x4 with 10 second break in between
Day 3: Cardio and Stretches
30 minutes of stair climb (1 step per second) carrying 15kgs. I am my heart rate in the Zone 2 area: 140-160 bpm
Shoulder stretch from all 3 angles
Hamstring stretches
Hip abduction and lateral rotation stretches, and adduction and internal rotation stretches
Wrist and biceps stretches
Spinal stretches: flexion, extension and lateral rotation
Day 4: Leg day
Leg curls 77kg x6 50kg x20
Leg extension 111.4kg x20 x2
Hip adduction with bands x12 x2
Leg press 280kg x20 x2
Good mornings 60kg x8 x2
Lunges 30kg dumbbells x10 each leg x2
Day 5: Cardio and Stretches
30 minutes of stair climb (1 step per second) carrying 15kgs
Shoulder stretch from all 3 angles
Hamstring stretches
Hip abduction and lateral rotation stretches, and adduction and internal rotation stretches
Wrist and biceps stretches
Spinal stretches: flexion, extension and lateral rotation
I would then do a similar rotation (from day 6) with push day being chest focused, pull day being back width focused and leg day swapping out lunges with Romanian single leg squat.
Reference
Caspersen CJ, Powell KE, Christenson GM. Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Rep. 1985 Mar-Apr;100(2):126-31. PMID: 3920711; PMCID: PMC1424733.
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