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Health Tips
    Do you know ...
    The Real Problem about Being Overweight
    How Pedometer Watch can Help to Improve Your Health
    Subscribe to Health Tips
    Recommended Reading

Do You Know ...
1. Our heart beats on an average of 60 to 80 times a minute when we are at rest. It is advisable to keep track of your morning pulse rate as it can act as a benchmark for heart beat irregularities throughout your daily activities.

2. Your maximum heart rate is expressed as 220 minus your age. If you are 40, your maximum heart rate is 180 (220 - 40 = 180).

3. Your aerobic training heart rate is 60 percent of your maximum heart rate. In the above example, the 40-year-old runner's aerobic training heart rate is 108 (0.60 x 180 = 108). This is the slowest heart rate you can run at and still getting aerobic and health benefits from your workout.

4. In Singapore, adults aged 18 to 69 years who exercised regularly increased significantly by 8.1% from 1998 to 2004. And it still remains that more men are exercising regularly compared to women. So pick up your jogging shoes if you have not started a exercise regime.

5. It is important to be a role model for your kids and get them into healthy habits at a young age. Kids who are active in sports tend to be less vulnerable to common diseases. Try turning off the TV for a day and get everybody in the family involved with energetic housework.

6. Each pound above your ideal weight lowers your life expectancy by 34 days Regular exercise can help increase self-esteem . and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.

7. A good way of exercising is doing about 10,000 steps a day in your everyday activities – getting out of your chair more often, parking farther away from the supermarket, climb the stairs etc.

8. Try to lose weight if you are overweight or obese. You do not need to get to a perfect weight. If you are overweight you can gain great health benefits by losing 5-10% of your weight.

The Real Problem about Being Overweight
The problem with being overweight isn't simply about how fat one looks. Many people are unaware of the greater danger.

Being overweight increases your potential risk of developing some of the most serious illness such as heart disease, type 2 diabetes and even cancer.

Losing 5 - 10% of your body weight can provide significant health benefits. Current medical opinion advises that you should loss weight steadily and gradually. Very often 2kg/month is a good rate.
 

How Pedometer Watch can Help to Improve Your Health
Regular exercise can help to prevent diseases. Physical inactivity has become a serious problem. The pattern of inactivity begins early in life, which means that promoting activity is important to a health lifestyle:
- Take enough sleep
- Make social connection
- Do more exercise
- Take a daily walk
- Eat balanced diet

How to increase Walking Steps
Since walking contributes to a healthy lifestyle, the following are some tips which would increase your walking steps:
- Walk to office by leaving the bus earlier or park your car further away from your office
- Establish a walking habit everyday
- Walking with some soft music or friends
- Set a goal (eg how many km within a week) for your walk

Subscribe to Exercise Tips
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    - Latest running events
    - Fitness/ Exercise tips
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    - A lot of interesting facts about keeping a healthy lifestyle

Recommended Reading
    Running until you're 100. Author: Jeff Galloway. ISBN: 978-1-84126-192-8. Price: S$45

    Walking for fitness. Author: Nina Barough. ISBN: 1-4053-0092-2. Price: S$48

    Total heart rate training. Author: Joe Friel. ISBN10: 1-56975-562-0. Price: S$43

    Beginner's guide to long distance running. Author: Sean Fishpool. ISBN10: 0-7641-2037-9. Price: S$42

    Walking for weight loss. Author: Lucy Knight. ISBN: 978-1-7418-1930-4. Price: S$53

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