Based on an article by The Straits Times, a revised set of guidelines was released to encourage people to lead a less sedentary lifestyle and to stay active.

This guidelines we were launched by the Health Promotion Board (HPB), and Sport Singapore (SportSG)

Let’s take a look at the recommendations for the different age groups:

18 to 64 Years Old

It is recommended that adults in this age range engage in at least 150-300 minutes of moderate-intensity activities each week.

These activities should include activities that activities that strengthen muscles, bones and joints at least twice a week.

For adults over the age of 50, activities should emphasise on strength and functional balance for three times a week.

Above 65 Years Old

Adults in this age range should engage in 150-300 minutes of moderate intensity exercise each week which should include muscle-strengthening activities, strength and functional balance.

Resistance Training is Essential to Prevent Sarcopenia

Sarcopenia is a condition characterized by loss of skeletal muscle mass and function. Although it is primarily a disease of the elderly, its development may be associated with conditions that are not exclusively seen in older persons. Sarcopenia is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength and it is strictly correlated with physical disability, poor quality of life and death. 

Risk factors for sarcopenia include age, gender and level of physical activity. In conditions such as malignancy, rheumatoid arthritis and aging, lean body mass is lost while fat mass may be preserved or even increased. The loss in muscle mass may be associated with increased body fat so that despite normal weight there is marked weakness, this is a condition called sarcopenic obesity. 

There is an important correlation between inactivity and losses of muscle mass and strength, this suggests that physical activity should be a protective factor for the prevention but also the management of sarcopenia. Furthermore one of the first step to be taken for a person with sarcopenia or clinical frailty is to ensure that the sarcopenic patient is receiving correct and sufficient nutrition. Sarcopenia has a greater effect on survival. 

Finding The Right Trainer

In conclusion, exercise is key in preventing sarcopenia and we’re here to walk you through your training for the long run!

At Fitness Factory, medical history & lifestyle habits are just some of the factors we look into when we design your resistance training plan.

Contact us to arrange for a complimentary private consultation today with the best personal training gym in Singapore!

References:

https://www.straitstimes.com/sport/key-recommendations-from-the-singapore-physical-activity-guidelines
https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging

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