NATIONAL STEPS CHALLENGE.
Around 1 August, 2023, my 74-year-old family doctor dismissed the National Steps Challenge initiative when I told him I walk 5,000 steps a day to reduce my high blood pressure (BP) of 144/80 present 3 months ago. He said only drugs would reduce it. I am 73 years old and I had to use drugs. He had asked me to monitor my BP 3 times per day earlier. I got him to take my BP. It fell to 130/80 which is ok for my age. I thought there was a need for drugs but so far, so good. So I will continue to exercise and eat a healthy diet.
The Singapore government offers a free tracker watch and recommends 5,000 steps to walk per day, with at least 150 minutes of moderate to vigorous physical activity (MVPV)/week. This program aims to get the residents to exercise and to reduce obesity leading to high blood pressure, heart diseases and diabetes.
I
find the tracker useful as I can monitor my daily exercise from the
data which is uploaded online via the Healthy 365 App. This visual
feedback is motivational for me and many others.
OTHER
BENEFITS FROM DOING THE NATIONAL STEPS CHALLENGE;
DEMENTIA.
Exercise moves the muscles and blood circulation for sedentary senior
citizens and younger people. Blood reaching the deeper parts of the
brain is said to prevent dementia.
SARCOPENIA. Physical
exercises tone up the muscles, preventing sarcopenia in the elderly.
Sarcopenia is
characterized by loss of muscle mass, strength, and function in older
adults.
Signs and symptoms include weakness, fatigue, loss of energy, balance
problems, and trouble walking and standing.
FATTY LIVER
DISEASE. Non-infectious cause. Poor quality diet leading to fatty
liver. Dieting and exercise will reduce this.
VARICOSE VEINS IN THIGHS. I find that walking and leg push up machine exercise has reduced my varicose vein size and numbers.This is anecdotal evidence.
UPDATES
AT:
https://2010vets.blogspot.com/2023/08/4118-health-tips-national-steps.html
SHORT VIDEO
HOW TO USE THE NATIONAL STEPS CHALLENGE (NSC) TO REMAIN HEALTHY
1. Get the free NSC watch from the Singapore Government. (Image 1).
2. Walk at least 5,000 steps a day. (Image 2).
3. Walk to achieve a MVPA (Moderate to Vigorous Activity) of 150 minutes a week. (Image 3).
4. Monitor your progress using the Healthy 365 App (Image 4).
5. Healthpoints earned can be exchanged for food or other vouchers (Image 5). Try not to cheat the system to get the rewards as health doing the NSC properly is wealth.
