The increasing incidence of sudden deaths among young and seemingly fit people shook the nation, setting off alarm bells as to how such tragedies could happen.

Since 2004, the Singapore Heart Foundation has been giving tips to the public on how to protect themselves and their heart when it comes to exercising.

Moderation is key. However, what constitutes moderate exercise may differ between individuals and it is advisable to consult one's family doctor before embarking on an exercise routine, and to go for regular health checks. Here are some tips.

Exercise in moderation: Maintaining a regular exercise routine is good for your heart and general health. Excessive exercise could refer to daily trips to the gym or multiple trips in a single day.

As a guide, you can adopt the Singapore Heart Foundation's 3-5-7 Healthy Heart Exercise Principle: 3km walk (or 5,000 steps) per day, five times a week, and keep your exercise heart rate at less than (170 - your age) beats per minute.

Listen to your body: Sufficient rest is essential for your body to recover when maintaining a regular exercise programme. You should refrain from exercise if tired or ill. Consult your doctor immediately if you experience symptoms such as chest discomfort, discomfort or pain between the shoulder blades, cold sweat, nausea or vomiting, shortness of breath, dizziness, sudden unexplained weakness or fatigue.

Work closely with your trainer: If working with a personal trainer, it is advisable to maintain continued communication with him/her as well as to disclose all known medical conditions. The Heart Wellness Centre at Singapore Heart Foundation has a physiotherapist to deal with such conditions.

Ho Sun Yee
Chief Executive Officer
Singapore Heart Foundation