HIIT-ing the spot with exercise

With the launch of ‘Healthier SG’ in 2022, Singapore has seen a shift in focus to preventive
healthcare – similar to NKF’s continued efforts in upstream education and prevention of kidney disease. The new strategy underscores the crucial role that exercise plays in proactive prevention efforts, in order to ensure that the balance is not tipped towards just caring for people whose health has already been compromised.

Research data has proven the importance and effectiveness of exercise in early prevention of chronic diseases such as kidney disease. Through regular exercise and a proper diet, an average person can better control their body weight, blood sugar and blood pressure levels in the long run. One type of exercise we can explore is high intensity interval training (HIIT).

HIIT is a form of training that requires one to perform at maximum ability for a short burst of time
before taking a short break. As this type of exercise targets physiological health such as muscular
strength and cardiovascular fitness, it can help to reduce the risk of diabetes and hypertension.
Compared to traditional training, more energy is expended within a shorter period of time during
HIIT, making it an effective alternative.

* For inexperienced individuals, a longer rest time is recommended. This is dependent on the
individual’s current fitness level. If you have any medical condition, please do not attempt
HIIT without consulting your doctor and exercise specialist first.

Start off with your feet at hip-width apart, you can have your hands in front of you for balance.

Step forward (slightly longer than your normal walking step), while the other foot remains at the     same position.

Bend your knees to 90 degrees before returning to starting position, repeat on the other leg.

Keep your back straight throughout the repetitions.

Repeat until the set is complete.

Start off with a high plank position, shoulders above your hands.

Make sure your arms are placed at shoulder-width apart.

Keep your back straight and maintain that position throughout the repetitions.

Lift one hand off the floor and tap the opposite shoulder, and repeat on the other hand.

Repeat until the set is complete.

Start off with a high plank position, shoulders above your hands.

Make sure your arms are placed at shoulder-width apart.

Keep your back straight and maintain that position throughout the repetitions.

Drive one of your knees towards your chest and repeat with other leg continuously.

Repeat until the set is complete.