It will be more than just a fun walk at the
National Steps Challenge The New Paper Big Walk 2017, as the event
will also be used to encourage more Singaporeans to pursue a
healthy lifestyle.
The National Steps Challenge was introduced by the
Health Promotion Board (HPB) in 2015 and has had two successful
seasons.
Over both campaigns, HPB successfully motivated over
500,000 participants to be more physically active.
Its eventual goal is to get Singaporeans to change
their lifestyle and behaviour, so that they find it natural to take
more steps.
Just like in other high-income countries, Singaporeans
have become more sedentary and are spending less time on
exercise.
Ms Joanna Chan, HPB's director of the obesity
prevention management division, told TNP: "Studies have shown that
even small increments in volume of activity are associated with
improved health outcomes.
"By making small changes in our daily routine through
good dietary habits and adequate physical activity, it can help us
to reduce the risk of diabetes and other chronic diseases.
"Employers also stand to gain as a workforce that stays
active and healthy is more productive and performs better at
work."
A healthy lifestyle means at least 150 minutes of
moderate-to-vigorous physical activity a week, with each bout of
activity lasting at least 10 minutes.
Optimal physical activity combined with a balanced diet
can also help in weight control through caloric balance.
This means that exercise, coupled with a proper diet,
helps ensure that the calories we take in are offset by the
calories used up through normal body functions, daily activities
and exercise.
If you find such moderate physical activity
challenging, don't fret. You can stay in shape by taking simple
steps to increase your activity volume.
For example, walking between 7,500 and 10,000 steps
daily can help reduce blood pressure and blood cholesterol levels,
improve blood glucose levels and reduce the risk of diabetes and
other chronic diseases.
Walking is suitable for all age groups and fitness
levels, and you can make it part of your daily routine, with
activities such as going up the stairs and walking over to speak
with your colleagues.
If you have a steps tracker, track the number of steps
you take during the day so you know how close you are to your daily
goals.
For example, walking up four flights of stairs (or two
storeys) at work for a meeting takes between 80 and 100 steps,while
walking 15 minutes to your lunch spot takes about 1,500 steps.
You can find out more about the upcoming National Steps
Challenge Season 3 and how you can sign up and collect your free
HPB steps tracker. Terms and conditions apply.
Visit stepschallenge.sg for
more information.
Besides walking, here are some other simple and healthy
activities you can do:
You burn twice as many calories standing than when you
sit. Many people also think better while on their feet, so perhaps
you can make a standing desk.
Sit up straight, engage your abdominal muscles and
bring your knees up a few inches, one at a time or together. You
can also turn the opposite shoulder towards the lifted knee
slightly, so that you also work your oblique muscles.
Put your feet on the floor on either side of a low
footstool, then step up and down while you are seated. This works
your thighs and abdominal muscles.
Grip your arm rests with both hands and lift your
bottom off the seat and your feet off the floor. Ensure that the
chair is stable and arm rests sturdy before proceeding with the
exercise.
A resistance band is light and easy to use, and it can
be discreetly tucked away in your drawer. Use it for some simple
strength exercises.
You will soon feel that healthy spring in your steps,
and the National Steps Challenge The New Paper Big Walk 2017 will
be a breeze.
WHEN Sunday, Nov 26, 7am
WHERE Starts at National Stadium, Singapore Sports
Hub
HOW Register at tnpbigwalk.sg
REGISTRATION
FEE $25
(Early-bird sign-ups enjoy a
25 per cent
discount)
WIN Grand prize of an Osim uLove Massage Chair
(bespoke version) worth $9,585, with many more lucky draw prizes to
be won
TNP