Exercise is the best medicine

According to a January 2021 Ipsos survey on exercise behavior during COVID-19. About 40 percent of Singaporeans increased their exercise activities, while 24 per cent exercise less. 

“Exercise is good for you” this has been a repeated and well known adage. One that is known not only within the medical community but is as well known around the world. We all know that exercise keeps our body healthy. But did you know that it also contributes to the quality of our life as well as our mental well-being?

If exercise was a drug, it would be regarded as a wonder pill. Powerful and wide in its effects, the benefits range from producing endorphins that help with mental well being. To lowering cholesterol, sugar and blood pressure levels , improving musculoskeletal condition and more. 

Easy Exercises for Seniors and Beginners - Jogging - Pain Clinic @ Wellness Philosophy

When you exercise regularly, here is a list of diseases that you will lower the risk of having: 

  • Type 2 Diabetes
  • Coronary Heart Disease
  • Stroke
  • Breast Cancer in women
  • Bowel Cancer
  • Depression
  • Anxiety
  • Dementia


Mental Well-Being & Quality Of Life 


Besides improving your physical health, exercise can also help improve your mental well-being.

From July 2019 to March 2020 a survey published by the Ministry of Health Singapore on lifestyle practices. Tracking the  health and risk factors of Singapore residents aged 18 to 74.

It is found that 13.4% of those surveyed had poor mental health compared to the 12.5% in 2017. At 21.5%, young adults aged between 18 to 29 had the highest proportion of poor mental health.


Mental Health statistics


Exercising helps produce and release endorphins and serotonin. These are chemicals and hormones that helps regulate mood, improve your sleep , cognitive functions and more. 

Improving your well-being contributes to your overall quality of life.


A Modern Day Problem (Convenience and Sedentary Lifestyles)


In the age of social media and cryptocurrency, our technological advancements have created for ourselves habits relying on convenience. And we all know exercise is not exactly convenient.  There are fewer jobs that require manual labour, as more and more automations are created in place of them. From household chores, shopping, to buying groceries and food. Technological advancements have made these activities all available at a flick of a finger.


On top of that a big portion of us work at a nine to five job. One that usually involves going to an office and sitting behind a desk for hours a day ,days a week. Inactivity is a “Silent Killer” and more evidence is emerging against sedentary behaviour.  Such Sedentary Behaviour include watching television, using a computer or having a job that requires you to drive.

Social media age

This type of behaviour increase the risks of developing chronic diseases. Such as heart diseases, type 2 diabetes as well as inducing obesity. Important to note, one can hit your weekly physical activity target and still be at risk for such illnesses if you spend the rest of your time sitting and lying down. 

Building up your body’s natural defences is one of the best ways in preventing yourself from contracting diseases. And like the saying goes “ Prevention is always better than cure.”. The goal is to promote longevity into our health and well-being. Therefore the idea of exercise is no longer about trying to get big muscles or become faster. It is to change the way our body functions.


Prescribing Exercise 


Exercise, like medicine, is prescribed in a specific dosage and formulation to individual patients diagnosed with a specific disease. A specialist must carefully measure and plan the modality, intensity ,frequency and duration of an exercise. The prescription must be catered to the patient’s condition while keeping in mind his or her unique daily demands and lifestyle habits. 


The prescribed dosage of an exercise is significant to a person’s rehabilitation. Like medicine, too high of a dosage might induce toxic effects while too little would have no effect at all. Such toxic effects typically includes musculoskeletal pain conditions, aggravation of cardiac conditions and more. Therefore it is critical to understand a patient’s condition. To not only optimize his or her prescribed exercise but to also lower any risk of accidental harm.


According to the World Health’s Organization here are a few recommendations based on age group.


(In a week) Adults aged 18 to 64 years old:


  • Should do at least 150 to 300 minutes of moderate-intensity aerobic physical activity.
  • Or at least 75 to 150 of vigorous-intensity throughout the week.
  • Muscle strength training in moderate to greater intensity for all major muscle groups at least 2 days a week.
  • Limit the time being sedentary. Replacing sedentary time with any physical activity will provide health benefits.
  • To help reduce detrimental effects of high levels of sedentary lifestyle. All adults should aim to do more than the recommended levels of moderate to vigorous physical activity.


(In a week) Adults aged 65 years and above:


  • Same as the adults (refer above)
  • Older adults should do multicomponent physical activity that emphasises functional balance and strength training. All at moderate or greater intensity, on 3 or more days a week. To enhance functional capacity and prevent falls. 


Our Interventions


Our consultants will tailor a program specially for you by diving into understanding your lifestyle. From your circadian cycle, your diet to the physical demands of work that you go through. We will not only help you recover from your chronic knee pain, but also equip you with the tools necessary to prevent problems in the future.

AlterG Singapore - Pain Clinic @ Wellness Philosophy

  • Alter G Anti-Gravity Machine

State-of-the-art technology that has helped our patients efficiently rehabilitate, strengthen muscles and lose weight within a short time. With its technological prowess it is able to reduce body weight of up to 90 percent during exercises such as walking or running. 

This helps relieve any pain and pressure that may be applied to any point vital ,harmed and weak. It also helps boost patient’s performance whom suffering from obesity or any form of musculoskeletal condition. Increasing their heart rates to efficiently burn calories to optimize weight loss. At the same time, our consultants will be able to analyze and help improve our patient’s gait/movement/pattern while walk and running


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