Physical activity can help prevent and manage diseases like cardiovascular disease, cancer and diabetes. It can also reduce symptoms of depression and anxiety, boost brain health and improve overall well-being.
The WHO said lack of physical activity could cost public health systems $27 billion a year between 2020 and 2030, and called on countries around the world to promote physical activity.
Singapore’s physical activity guidelines recommend 150 minutes of moderate to vigorous activity per week for adults aged 18 to 64. But how do you exercise when you have a chronic illness or other physical disability?
Here are tips from people with asthma, cancer, Parkinson’s disease, or recovering from a stroke or accident.
Get the right exercise prescription
Exercise can have medical benefits if tailored to your health condition.
Jeyaraj Indra Raj, a lawyer who will turn 71 in 2024, often woke up short of breath in his 30s because work stress had caused him to develop asthma.
In addition to his sleep problems, he was no longer able to play trumpet solos in church.
Doctors at St Luke’s Hospital recommended he take up swimming to improve his lung capacity, and he now swims 30 laps five times a week at the Singapore Swimming Club, plus does a long walk of up to nine kilometers once a week.
This exercise regimen allowed him to continue playing the trumpet at church and to sleep through the night without worrying.
He takes medication to manage his diabetes and high blood pressure, but says these chronic conditions would likely worsen if he didn’t swim regularly.
“Besides the physical benefits, there are also mental benefits,” says Jeyaraj, who serves on St. Luke’s advisory board. “After I work out, I feel like I’m on cloud nine.”
Similarly, Yong Hun Peng, 74, follows an exercise routine tailored for him by physiotherapists at Alexandra Hospital (AH) to manage his Parkinson’s disease, which affects muscle control, movement and balance.
Exercise can also help build muscle strength, reduce joint stiffness, improve balance and flexibility, and relieve symptoms such as depression and poor sleep.
