Dr Thanh-Tam Pham - 22/10/2022

Regular physical exercise reduces the risk for chronic disease and improve the quality of life. Some of the benefits are:

There are 3 main types of exercises:


Most people should aim to get around 30 minutes of moderate cardiovascular activity at least 5 times a week that is 150 min per week.


-It increases muscle strength by making the muscles to work against a weight or force such as free weights, weight machines, resistance bands or just by using your own body weight.

-Strength training can protect joints from injury as strong muscles holding the bones together will make the joints more stable and give support for the joints preventing wear and tear of the joints. As people get older, degenerative changes can be more severe if the muscles are not strong. Some of the common problems are knee pain, back pain, neck pain, shoulder, and hip pain.

-Strength training can help with weight management and increase muscle to fat ratio as you gain more muscles.

-Improve posture especially with strong back muscles, improve mobility and balance from improvement in joint function, muscle, tendon, and ligament strength and improve bone density.


Flexibility is very important to protect against injuries. A strong tree trunk can snap with the force of high winds, but a flexible bamboo plant can sustain strong winds.

A well-rounded fitness program should include aerobic exercises to improve heart and lung fitness, strength training to improve joint function, flexibility, and balance exercises.

To gain most benefits from exercise, it needs to be regular, and the activities need to be done to the point where it is hard for you to do another repetition.


A few special exercise programs:



HIIT involves short bursts of intense exercise alternated with low intensity recovery periods. It is perhaps the most time efficient way to exercise. It can be 10-30min duration. The activities being performed can vary such as sprinting, biking, jumping, skipping…or other body weight exercises like push ups or with weights. It should involve short periods (30 sec for example) of vigorous exercises that make the heart rate speeds up, then followed by a period of slow intensity exercise. The benefits include burning a lot of calories in a short amount of time, increase metabolic rate for hours after, reduce body fat, reduce blood sugar level…


Full contact kick boxing is excellent for self-defence but kickboxing workout with a bag gives a lot of benefits. It strengthens and tones your legs, arms, glutes, back and core muscles all at once. It is a good way to reduce stress as you can kick and punch to a stress-free zone. It can boost confidence levels and improve coordination.


Dancing has always been a part of human culture, rituals and celebrations. It is an enjoyable way to be more physically active and stay fit and it is an aerobic exercise with amazing health benefits suitable for all ages, shapes, and forms.


Core is a collection of muscles that stabilize, rotate, and move the spine. It is sometimes easy to neglect to strengthen the core muscles if you only work with weight machines, free weights, bike exercise and treadmill in the gym. 

Benefits of core strength:

Some of the core strengthening exercises: