Each year 1.9 million people die because they are not active enough. It’s a sobering statistic, especially when it’s so easy to do something about it. And that’s why the Asian Food Information centre (AFIC) wants to support the World Health Organization’s Move for Health Day on May 10.


Many people don’t realise the health benefits that are afforded by being more active. Physical activity lowers the risk of coronary heart disease, type II diabetes, breast and colon cancer and osteoporosis. People who are active are less likely to be overweight and more likely to live longer. And being active means you are less likely to suffer from conditions such as anxiety and depression.

There are many excuses for sitting on the couch. The most common one is that people don’t have the time. The reality is that you can’t afford not to devote the time to being more active because it has such an impact on your general health and wellbeing.


The World Health Organization recommends a minimum of 30 minutes of moderate exercise at least 5 times a week. Moderate intensity exercise means pushing yourself slightly – such as a brisk walk, swimming laps or cycling. And you don’t need to do it all at once – shorter spurts of activity spaced throughout the day add up. So a brisk 15 minute walk during your lunch break, 10 minutes of housework and 5 minutes of walking up and down the stairs during the day will all add up to the 30 minute recommendation. For school aged children, the recommendation is for 60 minutes a day.

Myths about exercise

Here are some of the common myths about exercise together with the facts.

Myth: I don’t have enough time to exercise

Fact: You can’t afford not to allocate the time. Being active will improve your fitness levels, reduce your risk of heart disease, diabetes and cancer and help keep your mind active and alert. Smaller bouts of exercise add up to the sum total so try to be more active in everything you do. Walk that 2 blocks rather than jumping in a taxi; make it a habit to take the stairs rather than the elevator or escalator; take a walk at lunch time to get your lunch rather than having it delivered to the office.

Myth: You need special clothing and equipment

Fact: This is just not true. Walking can be done almost anywhere, anytime and it doesn’t require any special clothing. For many activities, you can just wear loose comfortable clothing.

Myth: You only need to exercise if you are overweight

Fact: While it’s true that being active will help you lose weight if you need to or maintain weight, even people who are slim need to exercise to reduce their risk of disease and to boost their mood and sense of wellbeing.

Myth: Children are active enough already

Fact: Research undertaken by AFIC in 4 urban Asian cities in 2004 found that children listed television viewing and computer time as some of their favourite leisure activities with many children spending 2-3 hours a day in front of a screen. Parents need to encourage children to be more active. Take a family walk or bike ride; learn a new activity such as roller blading together or take time to watch children at their favourite sports activities.