Residents enjoying their morning exercise at a neighbourhood field in Petaling Jaya. In a survey by the Department of Statistics Malaysia, 53.9% of respondents played at least one sport or physical activity. - ART CHEN/The Star
FIVE days a week, 30 minutes per session – that’s an ideal example of how much one needs to exercise to stay fit and healthy.
But if you are among those who struggle to do this due to limited time and energy, experts say just try to fit in what you can, like taking the stairs instead of the lift.
“For those with time or energy constraints, it is essential to remember that even short bursts of physical activity can be beneficial,” says Malaysian Association of Sports Medicine vice-president Dr Alston Choong.
Examples of what one can do are taking the stairs, doing desk exercises, performing household chores, playing with children or walking a pet.
“Short 10-minute workout sessions can accumulate significant amounts over the week.
“It is about consistency and making physical activity a part of daily life,” notes Dr Choong, who is a consultant sports and exercise medicine physician at the Faculty of Medicine, Universiti Malaya.
In a survey by the Department of Statistics Malaysia, some 53.9% of respondents played at least one sport or physical activity, compared to the 46.1% who said they didn't do any activities at all.
This is based on data in 2020, in the department's inaugural report on insights into fitness among Malaysians, released in June this year.
While it is a good sign, experts say the rate is still considerably low if we want more people to stay healthy and prevent non-communicable diseases (NCDs) like heart disease and diabetes.
Dr Choong says the World Health Organization recommended in 2020 that adults aged 18 to 64 should engage in at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic physical activity every week.
“Ideally, this should be spread throughout the week, such as 30 minutes a day for five days.
“For adults aged 65 and above, the general guidelines apply too.
“In addition to that, older adults should do varied physical activity that focuses on balance and strength training at moderate or greater intensity, on three or more days a week to improve functional capacity and to prevent falls,” he advises.
While raising the heart rate is a good indicator of exercise intensity, Dr Choong says not all effective exercises will significantly elevate it.
“However, for cardiovascular benefits, it is recommended to reach at least 64 to 75% of one’s maximum heart rate to be considered moderate-intensity and 75% and above as vigorous-intensity,” he adds, citing the figure from the latest American College of Sports Medicine Guideline.
But what if you don’t have equipment to monitor your heart rate?
To this, Dr Choong says a simple way for individuals to gauge without devices is the “talk test”.
“If someone can talk but is unable to sing during the activity, they are likely at a moderate intensity.
“They are probably at a vigorous intensity if they are out of breath and cannot say more than a few words without pausing,” he illustrates.
However, Dr Choong highlights that physical activity is not just about structured exercise, but living an active lifestyle.
“Whether it is walking, gardening, dancing, or playing sports, the key is to keep on moving.
“It is also essential to find activities that one enjoys, as this increases the likelihood of consistency,” he says.
Malaysian Medical Association immediate past president Dr Muruga Raj Rajathurai says getting the heart rate up through exercise can be beneficial for fitness and heart health.
“However, this doesn't necessarily have to be the focus.
“Working up a good sweat is a good enough indicator that a person had a reasonably good workout.
“However, we advise those who haven't been active for a long time to get advice from a doctor before engaging in any high intensity activity, sports or exercises,” he adds.
For those who do light exercises involving little exertion, Dr Muruga Raj says such activities can still benefit health but it may not be effective enough for a person aiming to lose weight.
“Simple ways a person can fit in some physical activity are to opt for public transportation that involves walking, or take brief 10-minute breaks to stretch and exercise during the workday.
“Employers should actively promote sports and recreational activities that can enhance their employees' health.
“Healthier employees contribute to heightened productivity levels,” he says.
Additionally, Dr Muruga Raj says a healthy diet is equally important to getting enough exercise.
“Those with a desk job should all the more observe a healthy diet and exercise as a sedentary lifestyle can increase the risk of NCDs.
“Promoting a healthy and active lifestyle should begin during childhood.
“It's important to encourage all school children to participate in at least one sports activity,” he suggests.
National Sports Institute of Malaysia centre for strength and endurance sports head Jad Adrian Washif believes that physical activity or exercise is key for preventing and managing NCDs.
“People with little spare time can break exercise into small, manageable periods throughout the day and schedule it like an important appointment.
“Small lifestyle changes can also help you stay active,” he says, adding that it's also crucial to consult healthcare professionals for personalised exercise advice.
This is particularly important if the person has pre-existing medical conditions.
