LATEST NEWS
Dr Ooi Mun Yooi, Consultant Sports & Exercise Specialist
February 18, 2022
In Malaysia,
- According to National Health and Morbidity Survey (NHMS 2019) reported that 25.1% of Malaysian adults were physically inactive and these lead to 16.4% of country death.
- Prevalence of non-communicable diseases (NCDs) are increasing in trend.
- Over 1.7 million of Malaysians are living with 3 major non-communicable diseases e.g., diabetes, hypertension and dyslipidaemia.
Exercise And Physical Activity
ARE THEY THE SAME?
INTERCHANGEABLE
Physical activity (PA) is defined as any bodily movement produced by the contraction of skeletal muscles that results in an increase in caloric requirements over testing energy expenditure.
Exercise – is type of PA consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness.
Benefits of Regular Exercise
- Improvement of cardiovascular and respiratory function
- Reduction in cardiovascular disease risk factors
- Decreased morbidity and mortality
- Improve mental health
- Effective therapy for chronic diseases in older adults.
What is Exercise Prescription?
Exercise prescription is a program of activity designed by fitness specialist to enhance the well-being of a patient
Consists of the FITT principles:
- F: frequency (how often)
- I: Intensity (how long)
- T: Time (duration or how long)
- T: Type (mode of what kind)
COMPONENTS
- Aerobic
- Resistance
- Flexibility
Why is Exercise Prescription Important?
- Individualised
- Safety and efficiency
World Health Organization (WHO) RECOMMENDATION:
All healthy adults aged 18-65 years old should participate at least 150 minutes/week of moderate intensity OR 75 minutes/week of vigorous aerobic activity for health benefits
Welcome New Doctor on Board!
Specialty
Sport & Exercise Medicine
Languages
English, Bahasa Malaysia, Cantonese, Mandarin
Qualification
MBBS (MMMC), Master in Sports Medicine (UM)
License Number
MMC Registration No: 59929 NSR No: 138511
Membership
Malaysia Medical Association (MMA), Malaysia Association of Sports Medicine (MASM
Post Graduate Training
Master in Sports Medicine (University Malaya)
Special Interest
Exercise is Medicine
Musculoskeletal Medicine
Cardiopulmonary Exercise Testing (CPET)
Post sports surgery rehabilitation
Paper Published
2019 -Jaafar, Z., Ooi, M. Y., & Razali, N. (2019). Correlation between body composition and cardiorespiratory fitness in female adults of different body mass index (BMI). Gazzetta Medica Italiana - Archivio per le Scienze Mediche. Gazz Med Ital - Arch Sci Med-3775
Specialty
Sports and Exercise Medicine
Languages
English, Bahasa Malaysia, Cantonese, Mandarin
Qualification
MBBS (MMMC), Master in Sports Medicine (UM)
License Number
MMC Registration No: 59929 NSR No: 138511
Membership
Malaysia Medical Association (MMA), Malaysia Association of Sports Medicine (MASM)
Post Graduate Training
Master in Sports Medicine (University Malaya)
Special Interest
Exercise is Medicine Musculoskeletal Medicine Cardiopulmonary Exercise Testing (CPET) Post sports surgery rehabilitation
Paper Published
2019 -Jaafar, Z., Ooi, M. Y., & Razali, N. (2019). Correlation between body composition and cardiorespiratory fitness in female adults of different body mass index (BMI). Gazzetta Medica Italiana - Archivio per le Scienze Mediche. Gazz Med Ital - Arch Sci Med-3775
Receive a COMPLIMENTARY Individualized Exercise Prescription by Dr Ooi Mun Yooi with every purchase of our selected Premium Health Screening packages.
GETTING TO KNOW THE INTENSITY OF YOUR EXERCISE
How to measure the intensity of your exercise?
There are two ways:
- Subjective measure
- Objective measure
SUBJECTIVE MEASURE: Talk Test
Talk test
LIGHT
Can talk and sing
MODERATE
Can talk ONLY
VIGOROUS
Unable to talk and sing
Rating of Perceived Exertion (RPE) /BORG SCALE
Rating of Perceived Exertion (RPE) – to measure the intensity of your exercise
- Light Intensity: RPE 9-11
- Moderate Intensity: RPE 12-13
- Vigorous Intensity: RPE ≥ 14
OBJECTIVE MEASURE: Heart Rate Reserve (HRR)
HEART RATE RESERVE (HRR) – if heart rate measurement is available, e.g. smart watch.
HRR = (HR MAX – HR RESTING)
HR MAX = 220 – Age
Light Intensity: 30-39% HRR
Moderate Intensity: 40-59% HRR
Vigorous Intensity: ≥ 60% HRR
For example:
A 50 years old man with a good health a comes for an exercise prescription and decided to start a
moderate intensity at 40% of his HRR with his resting HR, 78 bpm
Desired intensity = (HR max – HR resting) x % intensity (in decimal) + HR resting
40% HRR= (170 – 78 bpm) x 0.4 + 78 = 115
*Not suitable for patients who are on medication that affects heart rate e.g. beta-blocker
