Top Fitness Blogs in Singapore

Did you know that close to 2 million Singaporeans are at risk of obesity-related disease?

To be more exact, around 1.7 million Singaporeans with a Body Mass Index (BMI) of 23 or greater fall within the group that are vulnerable to developing obesity-related diseases such as heart diseases and diabetes. The figure was based on Singapore’s National Health Survey 2010. Assuming that Singapore’s total population stood at around 5 million in 2010, that makes up around 20% of the total population!

Figures aside, the obesity trend in Singapore is rising. And this is worrying. While the prevalence of obesity among adult Singaporeans and seniors aged between 18 to 74 years old has remained stable at 6.9% and 8.9% respectively, the proportion of overweight children in Singapore has increased from 11% to 13% in 5 years. 

Some may lament, “But it’s just 2%!”

What if this trend continues over the years? This group of children are our future generation and it is crucial that they remain healthy in order to be able to carry our successes into the future. 

However, it seems that as our country further develops and becomes more affluent, our residents are seemingly growing larger as well.

How do you know if you are overweight?

What does it mean to be “overweight”? For some, it may mean weighing more than their ideal weight. However, there is a widely-accepted method that was originally created by mathematician, Lambert Adolphe Jacques Quetelet, to categorise your weight based on a formula. This formula is also known as Body Mass Index (BMI).

BMI takes into account your height and weight, and the calculated figure will determine the degree of obesity. BMI can be calculated by: weight (kg) / height (m) x height (m).

To determine if you are underweight or overweight, you may use these ranges as defined by the Centers for Disease Control & Prevention (CDC):

• BMI is less than 18.5: underweight range.
• BMI is 18.5 to <25: normal range
• BMI is 25.0 to <30: overweight range
• BMI is 30.0 or higher: obese range

For those that fall within the obese range, the degree of obesity is further broken down as follows:

• Class 1: BMI of 30 to < 35
• Class 2: BMI of 35 to < 40
• Class 3: BMI of 40 or higher. Class 3 obesity is sometimes categorized as “extreme” or “severe” obesity.

What is the big deal of being overweight or obese?

Piling on the kilos is not just a matter of replacing your wardrobe when you are unable to fit into your clothes. Every additional kilogram that you put on over your ideal weight literally puts a strain on your body from head to toe. Imagine your knees and legs working hard to support that additional weight on your body – they will eventually become overworked and achy.

Besides the strain on your joints from the additional weight, there are numerous health problems that are associated with obesity. Diabetes, cancers, heart complications, strokes and even heart attacks – just to name a few – are some of the more commonly obesity-related health problems.

While it is a no-brainer that being obese affects your overall health and fitness, did you know that being obese will have an impact on your wallet too? It is not about replacing the clothes that you can no longer fit into, but the healthcare bills that you have pay for those health problems that have occured as a result of being obese.

If you are overweight or dangerously close to tipping over to the obesity range, perhaps it is time to adopt some lifestyle changes. Even if you are not overweight, that does not mean it is time to be complacent. It is always good to maintain a healthy and fit lifestyle to mininise the chances of being obese and being at a higher risk of obesity-related health problems. 

It is not all about the numbers though, learn to respect your body

One thing to note is that while BMI is a good indicator of your overall health, it should not be the ONLY indicator of your health. The goal is to be healthy, not to meet a certain magic number. Some people may have a “healthy” BMI seemingly because they are naturally petite or have a high metabolism rate resulting in them not putting on weight. However, if they are constantly eating junk food, that is definitely not a healthy and sustainable lifestyle in the long run.

Instead of focusing on the numbers, understand that every individual has a different body shape. Hence, focus on developing healthy eating and fitness habits. After all, when you feel good inside, you will naturally look good on the outside. 

Now don’t just stand there, time to do something!

Get moving

Exercise is definitely the first step to take if you are looking to shed some kilos or to kickstart your healthy lifestyle. There are plenty of health benefits associated with exercising regardless of your body shape. Regardless of whether you are taking small steps such as climbing the stairs or walking to your workplace, or jumping the gun by engaging in a half-marathon, always aim to make time to incorporate exercise as part of your weekly routine. Even a short 30 minutes workout a day can do wonders to your overall health in the long run!

In Singapore, there are plenty of park connectors which allows you to walk, jog and cycle across our sunny island and pass through various neighbourhoods and parks.

Eat right and healthily

Besides incorporating exercise into your lifestyle, it is imperative to keep up the healthy lifestyle by eating right. This does not mean that you have to go on fad diets or starve yourself, but learning how to eat a balanced meal. Focus on increasing your fruits, vegetables and grain intake while cutting back on unhealthy food such as those laden with sugar, salt, and artificial ingredients.

It is also good to stick with regular meal times to avoid overeating. At times, we may find ourselves consumed with work and difficult to adhere to regular meal timings. Instead of skipping meals totally, perhaps take some time out for a quick and simple meal. This helps to prevent you from feeling hungry and end up overeating later.

Build your mental stamina

Once you have decided to embark on a healthier lifestyle, stick with it! Communicate it to your family and friends so that they can support you on your journey towards a healthier lifestyle.

To give you some fitness inspiration (#fitspo), check out these top fitness blogs in Singapore:

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