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Back on track

Updated: Apr 28, 2021

What a year 2020 has been for most of us due to the recent pandemic outbreak. From all of us at Excellence, we hope that you stay safe and healthy during this tough time. World Spine day is around the corner and the theme for this year would be 'back on track'. I am pretty sure most of us would like to be 'back on track', therefore let us guide you through it. Today, we will be discussing about the types of exercises, benefits and recommended amount of exercise.

We have mainly two types of exercise which are the aerobic and anaerobic. Aerobic exercises consists of activities such as cycling, jogging, swimming, dancing, hiking and etc. The term 'aerobic' simply means 'with oxygen'. Aerobic exercise is any physical activity that makes you to breathe harder and gets your heart beating faster than at resting heart rate.

Some of the benefits of aerobic exercise:

1. Reduce the risk of developing heart disease

2. Reduce the risk of developing diabetes

3. Improves sleep

4. Helps reduce stress, tension, anxiety, depression

5. Improves circulation and helps your body to use oxygen better

Next, we have the anaerobic exercise. (without oxygen). It is an activity that breaks down glucose for energy without using oxygen. Generally speaking, it is an activity that are of short length with high intensity. Some of the examples of anaerobic exercise is, weightlifting, jumping rope, high intensity interval training (HIIT), sprinting and etc.

Some of the benefits of anaerobic exercise is:

1. Increases bone strength and density

2. Boosts metabolism,

3. Protects joints

4. Reduce risk of disease

5. Increase lactic threshold

Now you might be wondering, how much is enough? The chart below which is from the American Heart Association is a good guideline for you to follow.

Images and recommendations are taken from

Important reminder!

Before performing any form of activity, be sure to,

  1. Perform proper warm ups and cool downs

  2. Individuals with medical conditions should seek medical advices beforehand


Both types of exercise are equally important as they provide different kind of benefits to our body. So, make sure not to neglect either of them. Do try your best to stay active despite the recent implementation of the CMCO. Therefore, in our next post we will be providing some home workouts for both aerobic and anaerobic that you can perform temporarily. Rest assure, the public parks and gym will soon be open once again and we will be able to enjoy the outdoors once more. In the meantime, hang in there and stay safe!

Excellent Spine, Excellent Health



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