2012 draws to a close and the last 12 months have been very fast for My Bike Shop. We have seen more people interested in getting fit and investing in their health.

Watch an episode of “Get Real” and this episode shows how some Singaporeans who are in their 60s are actually caregivers to parents or elderly roommates who are in their 90s. I must admit that it was heart wrenching as many of them are financially strapped and exhausted care givers.  We will be looking at ways to try and provide some relief.

When we look at the MBS team, may of our  staff are actually above 45 and with the retirement age now at 65 means everyone of us have to remain fit and able bodied to continue to work for another 20 years!

Check out Singapore’s top diseases http://www.moh.gov.sg/content/moh_web/home/statistics/Health_Facts_Singapore/Principal_Causes_of_Death.html

Top diseases are: Cancer, Heart Disease, Diabetes …

Cancers are linked to external factors but Obesity over time creates a higher risk so it is important to watch one’s weight. Over a lifetime, a person’s internal genetic makeup persistently interacts with external factors. Factors outside the body such as diet, smoking, alcohol use, hormone levels, or exposures to certain viruses and cancer-linked chemicals (carcinogens) over time may collectively conspire with internal genetic mutations to destabilize normal checks and balances on growth and maturation.

Heart disease only affects the older population – right? Wrong! Women as young as 30 can be at risk for heart disease. There are a lot of myths out there about heart disease and this visualization highlights five in an effort to uncover the truth.Risk factors for heart disease include a family history of heart disease, diabetes, high blood pressure and cholesterol, as well as lifestyle habits like smoking and alcohol consumption.

Last but not least that is prevalent in Singapore is Diabetes What is Diabetes? Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diabetes, your body either doesn’t make enough insulin or can’t use its own insulin as well as it should. This causes sugars to build up in the blood.

Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations.

Exercise is extremely important for preventing diabetes.  You need at least ½ hour of exercise per day. That means vigorous walking to get your heart rate up or any other type of exercise that helps you to work up a sweat. One hour a day is even better. New clinical trials showed that when participants walked vigorously for 30 minutes a day 5 days per week and also lost weight in the amount of 5-7% of their total body weight, they cut their risk of developing diabetes by 50%.

Not only will lots of exercise help in preventing diabetes, it also enhances your immune system by getting your lymph system moving, it builds muscle and bones, improves heart and lung efficiency, reduces stress, burns fat, raises your metabolism and generally keeps your body young.

Studies have revealed that exercise also lowers blood sugar and keeps it down for several hours after the exercise which also contributes to preventing diabetes.

So looks like the basics are Exercise and watch what you eat and keep your weight to a healthy level

Even more, we have to watch what we eat and focus too on getting sufficient exercise. Came across this from the American Council on Exercise

Top 10 reasons why older adults should exercise

It’s becoming increasingly clear to the medical community that it’s just as important for older adults to stay active as it is for their younger counterparts. Exercise helps maintain mobility and stamina, reduces the incidence of disease, and leads to an overall better quality of life. ACE, America’s Authority on Fitness, shares the following reasons why older adults need to get plenty of safe and appropriate exercise.

1. To increase bone density and prevent Osteoporosis.

As we live longer lives, Osteoporosis is affecting an ever-larger number of elderly – becoming one of the major health problems associated with old age. It affects some 20 million women and 5 million men and leads to more than 250,000 hip fractures each year. Exercise delays the onset of Osteoporosis by increasing bone strength.

2. To improve self-efficiency and maintain independence.

One of the top concerns of the elderly is losing control, becoming dependent or a burden to someone. Exercise helps older adults maintain a greater capacity to undertake the activities of daily living.

3. To increase metabolism.

Strength training increases muscle mass, which elevates metabolism. This may also lead to a reduction in overall body fat percentage.

4. To maintain balance and improve reflexes to decrease falls.

As adults age there is a natural decline in balance and coordination, which can be postponed and even prevented with proper strength and balance training.

5. To create a sense of community or feeling of belonging.

Exercise groups enhance social interactions for many older adults who may not otherwise leave their homes. New friendships are also stimulated during group exercise gatherings.

6. To improve pulmonary function.

Pulmonary function declines with age due to the degeneration of the vertebral disks, which alters the shape of the thoracic cavity. Physical activity, which decreases the amount of vertebral degeneration and increases the strength of the thoracic cavity, may lead to improved pulmonary function.

7. To boost mood.

Exercise reduces the incidence of depression and improves self-esteem while providing a feeling of accomplishment.

8. To help prevent and regulate diabetes.

Aerobic exercise has shown to be an important means of preventing and treating non-insulin-dependent diabetes by helping regulate blood glucose levels.

9. To improve flexibility, joint range of motion and functional movement.

Physical activities that require the body to go through the full range of movement helps keep the body flexible and mobile. Circulation is also increased.

10. To improve cardiovascular strength.

Cardiovascular exercise helps maintain a healthy heart and cardiovascular system reducing the

risk of heart disease. Appropriate physical training has shown improvements in most aspects of cardiovascular functioning.