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For Employees

Responsibility Towards Your Physical Health

Introduction

There are multiple reasons why we tend to become more inactive with age. It may be due to health problems, or concerns over injuries. But as we get older, an active and healthy lifestyle becomes more important than ever.

Good health does not start at 62. In fact, the habits you develop when you are younger is likely to remain with you throughout your life, and can put your health at risk in the future. Hence, it is important to begin practicing a healthy lifestyle as early in life as possible.

Your Diet and Daily Activities

A nutritious, well-balanced diet, along with an active lifestyle is the foundation of good health There are numerous nation-wide initiatives available which encourage and support the nation in attaining this goal.

Based on various studies, the World Health Organisation has set four basic exercise guidelines for adults aged 18 to 64:

  • Target to do at least 30 minutes of moderate-intensity aerobic physical activity a day
  • Duration can be halved to 75 minutes if the intensity of the aerobic exercise is vigorous
  • Total exercise time can be split into 10-minute increments
  • Muscle-strengthening exercises should also be performed at least twice a week, which can be done with workout machines, resistance bands, free weights or barbells, or even bodyweight exercises

The nutrients in the food you eat support your day-to-day activities. Consider making the following changes to your diet to support your healthy lifestyle:

#1
Cut down on sugar intake

This includes sweet beverages, desserts and dishes that contain large amounts of refined sugar.

#2
Consume or prepare food using less salt and sauces

They are sources of sodium, which can result in high blood pressure when consumed excessively.

#3
Consume or prepare food using less fat and oil

While fat is essential, we need to have a better understanding of what healthy and unhealthy fat is. Overconsumption of fat can result in weight gain and obesity. You can find out more about the different types of fats in food and which you should incorporate into your daily meals here.

#4
Eat in moderation

Stick to your recommended caloric intake, serving size and number of servings. Click here to find out more about portioning your food and eating in moderation.

Emphasis on healthy living should begin early on in life. To enjoy your retirement to the fullest, it is essential to be healthy as poor health can limit the activities that you are able to enjoy. If you have not been doing much for your health, it is never too late to start now. Incorporate small changes to your lifestyle and stick with it. You will be more likely to follow through with new habits if they are simple and doable.

Programmes & Resources

You Can Get Moving

The Health Promotion Board campaign encourages seniors, including those with reduced mobility, to stay active through 7 simple sit-down exercises. View the exercise demonstration video or download the exercise poster on how to!

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Healthy Workplace Ecosystem

Specially designed for the busy executive, the healthy workplace ecosystem makes healthy living part of your daily work life. You can enjoy a wide range of healthier dining options, physical activities, health seminars, health screening sessions and cooking classes, all within the comfort of your workplace.

Register Now

My Healthy Plate: A Guide to Healthy Meals

Singapore has a wide range of food options, but it helps when we choose what to eat wisely. The My Healthy Plate guide designed by the Health Promotion Board helps you develop healthy eating habits.

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Get Active Programmes

Want to get active but not sure what to do? Are you already active and looking for more exciting activities to increase your endorphin levels? The Health Promotion Board offers a variety of physical activities that are held island wide.

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Fitness Apps

Social fitness apps can be just what tech-savvy employees are looking for. Plan your workouts with friends or like-minded individuals and start exercising today!