All I want for Christmas - the doc edition

Today, Tuesday December 20, 2011, Page T8 - T9, Health
From http://imcmsimages.mediacorp.sg/CMSFileserver/documents/006/PDF/20111220/2012HLP050.pdf
Source Website: http://www.todayonline.com/Health/EDC111220-0000014/All-I-want-for-Christmas---the-doc-edition
By Eveline Gan, eveline@mediacorp.com.sg, 04:45 AM Dec 20, 2011



PHOTO: Docs have wishes, too.
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Today, Tuesday December 20, 2011, Page T8 - T9, Health

If one could bestow gifts of health, what would they be?

YOU might be hankering for the latest iPhone, that nifty gadget or beautiful handbag. But for people who are grappling with illnesses, their greatest Christmas wishes would simply be that of good health. This festive season, we ask 12 local medical professionals what they think makes the most meaningful gift of all for their patients.

1. The best gift of all for my young patients would be the chance to realise their potential in life. The heartbreaking thing about serious illness striking young ones is the possibility of lost potential. Even though their illness means that life would never be the same again, my hope for them is that they (and their loved ones) grow stronger with adversity and strive to achieve all that they can. - Dr Mei-Yoke Chan, senior consultant, paediatric haematology/oncology, department of paediatric subspecialties at KK Women's and Children's Hospital

2. With all the medical advancements on HIV treatment, the best Christmas gift of health for my patients is hope. I wish that people living with HIV don't give up because there is a lot of living to be done even if they're diagnosed with HIV diagnosis. I also wish the same positive hope could come from society towards people living with HIV and to give them the same respect and opportunities in life like anyone else. - Dr Arlene Chua, senior consultant, infectious disease department at Tan Tock Seng Hospital (TTSH)

3. The best Christmas gift of health for my patients would be love and care from their loved ones, as well as the people they come into contact with. The warmth of a caring and loving heart can motivate patients in times of need and give them the necessary support in their coping and recovery process. - Ting Yi Ting, medical social worker, care and counselling department at TTSH

4. This Christmas, I wish that all those suffering with any eye diseases get healed and achieve good vision. I think the best Christmas gift for your loved ones could be the gift of sight. It would be great to uncover those beautiful eyes with a gift that enables someone to get the most out of life. - Dr Natasha Lim, Singapore Medical Group's medical director of Centre for Eye Surgery and The Lasik Surgery Clinic

5. With Christmas coming, it is easy to over-indulge. With an abundance and variety of food ranging from cheese, wine, turkey, potatoes and sweets, it is not hard to believe why people need to lose weight or reduce their blood sugar levels and cholesterol after the festive period! My Christmas wish would be for all food and sweets to be free of calories, sugar and fat! That way, people can enjoy the festive season without gaining weight and being at risk of chronic illnesses such as diabetes! - Dr Ben Ng, consultant, endocrinology department and programme director for Eastern Community Health Outreach (ECHO) programme at Changi General Hospital

6. I wish that there will be many more Christmases for my patients. When one is in life's twilight years, every second and every moment counts. Every Christmas is a milestone achieved in that journey of life. This Christmas, I will pray that those old patients of mine who might be feeling lonely and neglected will find solace knowing that there are people who really care, that they matter and their life counts. I also wish that courage and strength will guide the path of our families who have chosen to take on the heavy burden of caring for a loved one who is old, sick, suffering and dying from some illness or other. My final wish this Christmas is for a more compassionate, more personal and kinder healthcare for all Singaporeans. - Dr James Low, head and senior consultant, geriatric medicine at Khoo Teck Puat Hospital

7. I wish for everyone to have a good pair of useful hands. Each pair of hands is unique in form and a marvel to observe in action, whether it is a baby picking up a toy for the first time, or a pianist's hands dancing over the keys. The hand is usually unappreciated unless the person does not have one, or loses function due to disease or injury. When its use is impaired, a person finds that activities done previously without conscious thought, such as reaching for an object or greeting someone with a hand shake, become difficult or even impossible. - Dr Alphonsus Chong, consultant, Hand and Reconstructive Microsurgery Centre at National University Hospital

PHOTO: Cook healthier meals for your loved ones.
GETTY IMAGES, Copyright © MediaCorp Press Ltd
Today, Tuesday December 20, 2011, Page T8 - T9, Health

8. Surely, the best gift you can give your loved ones are the healthier meals that you could prepare for them during Christmas. Try experimenting with whole-grains, for instance, or make use of herbs and spices in cooking rather than relying on salt and sauces. Why not download our Healthy Chef app for interesting recipe ideas - such as Red Rice and Silken Tofu Timbal, Grilled Chicken with Mushroom Salsa or Bruschetta Magherita - this festive season? - Lim Meng Thiam, nutritionist, Centre of Excellence for Nutrition at Health Promotion Board

9. Christmas is a special time of the year which reminds me that the most important gift of all is the gift of life. My wish for the coming year is for more people to come forward and support organ and tissue transplants to save more lives. We have many people in this country (and the world) who need an organ due to disease or end-stage failure. Let's pledge not to bring our organs to heaven; God knows we need them here on earth. - Professor London Lucien Ooi, director of SingHealth Transplant and chairman of SGH Division of Surgery and senior consultant at National Cancer Centre Singapore's Department of Surgical Oncology

10. For people who suffer from diabetes and obesity, it's the excess weight that drives the diabetes and therefore achieving significant weight-loss can really transform their lives. No one believes that they can lead a normal life with diabetes; that they can stop taking medication and just control diabetes on diet and exercise alone. The usual response is: "Huh? I thought once you get diabetes it is a life sentence?" If you have "diabesity", my wish for you is to start the weight-loss journey, because there is still hope! - Dr Shanker Pasupathy, consultant at department of General Surgery and director of the LIFE Centre at Singapore General Hospital, who specialises in weight-loss and diabetes surgery

11. My wish is for all those burdened by the problems of addiction, regardless of their religious backgrounds, to find peace. May they realise that such peace is the best Christmas gift for themselves and their loved ones, and only starts when they say "yes" to positive change in their lives. - Dr Charles Mak, registrar, National Addictions Management Service at Institute of Mental Health

12. Scientists in Japan have grown a tooth from mice stem cells and successfully transplanted it into a mouse's jawbone. My wish would be to be able to realise every dentist's dream of replacing a patient's missing tooth with a real tooth! Currently, the only way to replace a tooth is through titanium dental implants, bridges or dentures. Dental implants remain the gold standard in replacing missing teeth and have been in existence since 1952. Almost 50 years later, technology has advanced to such a degree that they are now 95 per cent successful in all cases. Imagine if 50 years from now we are able to do away with titanium in exchange for real enamel and dentine. It certainly gives the phrase (All I want for Christmas is my two front teeth) a new ring to it! - Dr Chin Shou King, dental surgeon and director of T32 Junior

By Eveline Gan, eveline@mediacorp.com.sg, 04:45 AM Dec 20, 2011

PHOTO: MARIAH GEARING UP FOR NEW CHRISTMAS DISC, PERFORMS AT WAL-MART EVENT

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Eo8OmW0LiX8kyAcuA4G-vLNE3KHpiSCoTzYJJIzx-toGHrhluytwOjXTomrabBB-Vbr1X9QxmrcgKlzQjHIPW9snuHqWfr0p6qBEixeelKh0VnltPK8I8_GbnAKDVgLOkAP471gYv_I/s1600/picture-1521.png

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http://thedocreport.blog.com/2010/06/04/mariah-gearing-up-for-new-christmas-disc-performs-at-wal-mart-event/



PHOTO: Mariah Carey, "All I Want For Christmas Is You"

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzipBuiKlf4V757aqiCof_gocUI2dKwMLlVXNkrFtYr5owbPO-ygP2tAx3ETccnenIcDl8HSAsEdIQg6Rrw54kdhHNnbzl-ORj_bBKJPTqSHQaoYxbSCtQshLtA8P4PYplSkbBN4M51Ts/s1600/17-1.jpg

http://www.mariahjournal.com/media/images/2011/1130-aiwfciy-superfestive-mv/17.jpg
http://www.mariahjournal.com/news/news-archive-12-2011.shtml



Reference

• Today, Tuesday December 20, 2011, Page T8 - T9, Health
• http://imcmsimages.mediacorp.sg/CMSFileserver/documents/006/PDF/20111220/2012HLP050.pdf
• http://www.todayonline.com/Health/EDC111220-0000014/All-I-want-for-Christmas---the-doc-edition
• https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Eo8OmW0LiX8kyAcuA4G-vLNE3KHpiSCoTzYJJIzx-toGHrhluytwOjXTomrabBB-Vbr1X9QxmrcgKlzQjHIPW9snuHqWfr0p6qBEixeelKh0VnltPK8I8_GbnAKDVgLOkAP471gYv_I/s1600/picture-1521.png
• http://www.elephantjournal.com/wp-content/uploads/2008/12/picture-1521.png
• http://thedocreport.blog.com/2010/06/04/mariah-gearing-up-for-new-christmas-disc-performs-at-wal-mart-event/
• https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzipBuiKlf4V757aqiCof_gocUI2dKwMLlVXNkrFtYr5owbPO-ygP2tAx3ETccnenIcDl8HSAsEdIQg6Rrw54kdhHNnbzl-ORj_bBKJPTqSHQaoYxbSCtQshLtA8P4PYplSkbBN4M51Ts/s1600/17-1.jpg
• http://www.mariahjournal.com/media/images/2011/1130-aiwfciy-superfestive-mv/17.jpg
• http://www.mariahjournal.com/news/news-archive-12-2011.shtml

Don’t grin and bear it

Today, Tuesday, December 13, 2011, Page T8 - T9, Health
From http://imcmsimages.mediacorp.sg/CMSFileserver/documents/006/PDF/20111213/1312HLP042.pdf
Source Website: http://www.todayonline.com/Health/EDC111213-0000018/Dont-grin-and-bear-it
By Eveline Gan, eveline@mediacorp,.com.sg, 04:45 AM Dec 13, 2011



PHOTO: Mind the gap -- or it might be too late.
GETTY IMAGES, Copyright © MediaCorp Press Ltd
Today, Tuesday, December 13, 2011, Page T8 - T9, Health


What can you do if you have missing teeth?

SHE was only in her early 50s but when she put on dentures to replace seven of her missing and damaged teeth, Agnes Fong felt like she had aged decades.

"I didn't dare tell anyone that I was wearing dentures. They would laugh at me. I felt like I was becoming my grandmother, who wore a mouthful of dentures and couldn't chew anything properly," said Agnes, a businesswoman, candidly.

She put up with the "embarrassment" for half a year, before switching to bridging and crowning after being advised by her new dentist.

PHOTO: Put up with the "Embarrassment"
http://www.diabetesmine.com/wp-content/uploads/2011/09/RSvP-Embarrassed1.png
http://www.diabetesmine.com/2011/09/laughing-over-diabetes-beats-the-alternative.html

Although the procedure cost her "an arm and a leg" - the S$7,000 bill was 14 times the price of her set of dentures - Agnes said it was all worth it as she can now eat normally. Plus, she no longer has to worry about her dentures falling out of her mouth.

Eager for a more long-term solution for his missing front tooth after a sports injury, 48-year-old architect CK Lim decided to fork out S$5,000 for a high grade titanium dental implant last year.

Despite the high price, CK feels the implant is a "sound investment".

He said: "It meant that I could have a perfect smile again, that looked natural and was long lasting."

PHOTO: A perfect smile that looked natural and is long lasting.
http://www.familyworship.org.uk/kidszone/images/man_grin.gif
http://priyankavictor.blogspot.com/2011/08/first-avenue-take-on-life.html

A toothless grin may look cute on a preschooler, but for adults like Agnes and CK, missing teeth are a source of embarrassment.

Although tooth loss is mostly associated with the elderly, Dr Choy Keen Meng, clinical director of Toof Doctor Dental Surgeons, said research shows that about one in five people lose their first tooth between the ages of 21 and 30.

PHOTO: There are health reasons why missing teeth should be replaced. Chew better and teeth may drift.

https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNxu9AOtjWZmAJWCTmyCA54sG_2uKONlNihwh8dRSfmSKEXqbeOlI7iZogobz5sAwPEYqqy8UAVksXi1joxpZrheC8F5zTKetpLmR0clPdOd0q4AyftNHdgpv3paACMoEM4wXMX82HTEpT/s1600/Grin+and+Bear+it.jpg
http://theneuroticninjas.blogspot.com/2011/01/grin-bear-it.html


Why you should fill that gap
Apart from aesthetic and self-esteem reasons, Dr Marlene Teo, periodontist of TP Dental Surgeons, said there are other health reasons why missing teeth should be replaced.

"It allows the person to chew better. If missing teeth are not replaced in the long run, the adjacent teeth may drift into the spaces. This may affect the person's bite," she explained.

Dr Choy advised that one should also get those gaps filled as soon as possible - preferably within three months - instead of waiting indefinitely.

When you lose a tooth and do not replace it, the jaw bone starts to dissolve and shrink, becoming thinner. Dr Choy explained this makes it difficult to have dental implants or even wear dentures in the future.

While missing teeth were treated more conservatively in the past, today's teeth replacement options have become more varied.

According to the experts, there are three ways to replace missing teeth: Using dentures, bridges and implants.

What best suits you will depend on your preference, health, jawbone quality and how much you are willing to pay.

"There is no one-size-fits-all type of teeth replacement option. However, in general, for a younger adult, I would recommend a dental implant to replace a missing tooth," said Dr Teo.

Weighing your options:
Dentures

PHOTO: Some people may feel ashamed to be subjected to wearing dentures.

GETTY IMAGES, Copyright © MediaCorp Press Ltd
Today, Tuesday, December 13, 2011, Page T8 - T9, Health

What: We've all seen them in our grandparents' mouths, and left overnight on the bathroom counter. These removable device anchor plastic teeth with a plastic or metal base, secured using clasps.

The Good: Dentures are relatively inexpensive compared to bridges and implants. For instance, to replace several missing teeth, Agnes' set of partial dentures cost only about S$500. No surgery is involved.

The Bad: According to Dr Choy of Toof Doctor, dentures are becoming less popular nowadays as they are the least stable and aesthetically-pleasing of all the treatment options.

Compared to the other options, dentures have the shortest "shelf life".

Said Dr Choy: "On average, they only last about five years. You also have to take them out at night. Partial dentures require two healthy teeth on either side for support. This is a challenge for older adults with weakened teeth."

Even for people with stronger teeth, denture clasps can damage the teeth they hook onto, added Dr Teo of TP Dental Surgeons.

"Loose dentures can even drop out while you're talking or eating (yikes!), creating potentially embarrassing social situations," said Dr Choy.

Bridges

What: As its name suggests, dental bridges quite literally bridge the gaps between your teeth. It is typically made of two crowns on either side of the missing tooth, and a false tooth/teeth in between. It is then fitted over the surrounding teeth and cemented permanently.

The Good: Bridges are a long-term fix and do not need to be removed at night. Unlike dentures, they also look and feel more natural. According to Dr Teo, bridges are a good option for people who are not good candidates for surgery, or are afraid of undergoing surgery.

Compared to dentures, studies show that with proper care, bridges can last for more than 10 years.

The Bad: With bridging, two (healthy) adjacent teeth will have to be ground down to support the missing tooth or teeth in between them.

"Teeth that are ground down may develop problems and may need root canal treatment in the future," explained Dr Teo.

She added that bridging links several teeth together (to form the bridge). Should one tooth fail, the rest of the teeth will eventually suffer.

Bridging is not suitable for people who have too many missing teeth in a row, and do not have strong enough teeth on either side for support.

PHOTO: Model of dental implant.
Dental implants are most favoured, but they are costly and time-consuming.
GETTY IMAGES, Copyright © MediaCorp Press Ltd
Today, Tuesday, December 13, 2011, Page T8 - T9, Health


Implants
What: The most favoured option among many dental specialists to replace missing teeth, implants are artificial tooth roots (small titanium screws) that are surgically inserted into the jawbone. A crown is then attached to the implant.

The Good: According to the dental experts, implants look and feel the closest to natural teeth as they are integrated into the jawbone.

Your neighbouring teeth are spared as implants do not rely on them for support, and your dentist only needs to work on the missing bits.

Dr Teo recommends dental implants for younger adults. She said the new generation dental implant systems available now have well-documented studies to support its success rates, some of which are as high as 98.8 per cent after five years.

In fact, Dr Choy added that for people with good oral health, an implant should be able to last 20 years or more.

Although dental implants are the most costly of all three options, it can be claimed via Medisave as it is considered a surgical dental procedure.

The Bad: On the downside, you will have to undergo minor surgery to place the titanium root into the bone. Sometimes, you may require a bone graft to enhance bone volume, added Dr Teo.

The process of having dental implants is also relatively time-consuming. You will need to wait up to 12 weeks for the implant fixture to integrate with your bone, before a crown can be placed.

If you are suffering from poor health, you may not be suitable for an implant procedure. Implants may also be too expensive an option for people with many missing teeth.

By Eveline Gan, eveline@mediacorp,.com.sg, 04:45 AM Dec 13, 2011



PHOTO: Model of dental implant.

Dental implants are most favoured, but they are costly, time-consuming, too expensive and may not be suitable for poor health.

GETTY IMAGES, Copyright © MediaCorp Press Ltd
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5dkVlDvNYXYfd1je-hOht5MXOxkYsPk9oId9TP4e5xyfjg5vKJL7rLR296QWdNSVVOn1CmEzFJmFFyF-8jGZb_zRlLxujwg1YtQyl3qLsxVDIe5zvRuVHdDrZDDVCongLCTuRx59RHQ/s1600/Model+of+dental+implant.jpg
Today, Tuesday, December 13, 2011, Page T8 - T9, Health


Reference

• Today, Tuesday, December 13, 2011, Page T8 - T9, Health
• http://imcmsimages.mediacorp.sg/CMSFileserver/documents/006/PDF/20111213/1312HLP042.pdf
• http://www.todayonline.com/Health/EDC111213-0000018/Dont-grin-and-bear-it
• http://www.diabetesmine.com/wp-content/uploads/2011/09/RSvP-Embarrassed1.png
• http://www.diabetesmine.com/2011/09/laughing-over-diabetes-beats-the-alternative.html
• http://www.familyworship.org.uk/kidszone/images/man_grin.gif
• http://priyankavictor.blogspot.com/2011/08/first-avenue-take-on-life.html
• https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNxu9AOtjWZmAJWCTmyCA54sG_2uKONlNihwh8dRSfmSKEXqbeOlI7iZogobz5sAwPEYqqy8UAVksXi1joxpZrheC8F5zTKetpLmR0clPdOd0q4AyftNHdgpv3paACMoEM4wXMX82HTEpT/s1600/Grin+and+Bear+it.jpg
• http://theneuroticninjas.blogspot.com/2011/01/grin-bear-it.html
• https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk5dkVlDvNYXYfd1je-hOht5MXOxkYsPk9oId9TP4e5xyfjg5vKJL7rLR296QWdNSVVOn1CmEzFJmFFyF-8jGZb_zRlLxujwg1YtQyl3qLsxVDIe5zvRuVHdDrZDDVCongLCTuRx59RHQ/s1600/Model+of+dental+implant.jpg

How not to botch your fitness routine

Today, Tuesday, September 6, 2011, Page T8, Health
From http://imcmsimages.mediacorp.sg/CMSFileserver/documents/006/PDF/20110906/0609HLP052.pdf
Source Website: http://www.todayonline.com/Health/EDC110906-0000270/How-not-to-botch-your-fitness-routine
By Eveline Gan, eveline@mediacorp.com.sg, 04:45 AM Sep 06, 2011



PHOTO: How not to botch your fitness routine
Eveline Gan undergoes a fitness test and finds out she is a couch potato
By GETTY IMAGES, Copyright © MediaCorp Press Ltd
Today, Tuesday, September 6, 2011, Page T8, Health


An expert shares tips on maintaining an exercise programme

By now, most of us would have had the benefits of exercise drummed into our heads.

It keeps us toned, improves our heart and lung function, and reduces risk of premature death, heart disease, stroke, certain cancers and Type 2 diabetes. Exercise also has emotional benefits such as improving our overall well-being and decreasing feelings of anxiety and depression.

So why aren't most of us getting off the couch and onto our feet?

PHOTO: Bar Refaeli Attends Trapeze School
http://static.igossip.com/photos/Just_Jared_Bar_Refaeli_97469_bar_refaeli_trapeze_bar.jpg
http://igossip.com/gossip/Bar_Refaeli_Attends_Trapeze_School/627473

Findings from the recent 2010 National Health Survey found that 40 per cent of Singaporeans do not exercise enough. About one in 10 Singaporeans are obese.

That is why last month, the Health Promotion Board (HPB) launched the National Physical Activity Guidelines to urge Singapore adults to aim for at least 150 minutes of physical activity per week to reap substantial health benefits.

Previous guidelines for those 19 years and above advocate 30 minutes of physical activity per day, for five or more days in a week. The new guidelines now recommend a total holistic approach to physical activity advocating physical activity "anytime, anywhere" whether at work or home, while commuting or during leisure time.

Singapore General Hospital's senior physiotherapist Ng Deng Peng said that while many people start off an exercise programme with good intentions, they are unable to maintain and sustain it.

"They start (exercising), expecting to see results after the first few sessions. When they don't, they become unmotivated," she said.

PHOTO: Bar Refaeli: out in Spain
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http://igossip.com/gossip/bar_refaeli_569_10_jpg/626708

Deng Peng offered seven golden rules on how to start and stay on a regular, long-term fitness routine.

1. Ask yourself: What is my fitness goal?

A common mistake people make is not having clear goals, said Deng Peng. You have to be clear about your purpose of exercising? Are you exercising to improve your overall health, become fitter or lose weight?

"If you're exercising simply to reap health benefits, HPB's 150 minutes per week recommendation would be sufficient. However, if your goal is to lose weight, 150 minutes of low to moderate intensity physical activity may not be sufficient. You might have to increase the intensity, frequency and change your diet too," she said.

PHOTO: You have to be clear about your purpose of exercising? Are you exercising to improve your overall health, become fitter or lose weight?

http://www.trxtraining.com/Merchant2/graphics/00000001/TRXDA_03_600.jpg
http://www.trxtraining.com/page/000-94127/PROD/TRXPACK

2. Consider getting your fitness level tested before starting an exercise programme.

While it may not be necessary to do so if you're simply doing light exercises like walking, Deng Peng said a fitness assessment is a safe and effective start to any exercise programme.

PHOTO: Factor in strength or weight training exercises in between cardio workouts.

By GETTY IMAGES, Copyright © MediaCorp Press Ltd

Today, Tuesday, September 6, 2011, Page T8, Health

3. Aerobic/cardio exercises are not enough.

Factor in strength or weight training exercises in between cardio workouts.

Deng Peng explained why weight training is just as important: "Aerobic exercises impact the limbs. People always think that weight training is for building up muscles but they actually help to protect you from injuries too."

PHOTO: Monitor the intensity of your workout by using the Rate of Perceived Exertion (RPE) scale - zero to three being low intensity activities such as walking, and 10 being high-intensity activities that leave you breathless.

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http://www.24.dk/group/billedegruppen/forum/thread/1986043/940

4. Are you working your heart rate hard enough?

Many people tend to under-exercise, said Deng Peng. She added that the heart will not get the benefit of exercise if you do not work it intensively enough.

An easy way to monitor the intensity of your workout is to use the Rate of Perceived Exertion (RPE) scale - zero to three being low intensity activities such as walking, and 10 being high-intensity activities that leave you breathless.

"The recommended RPE range during exercise is between 4 and 6. At this range, you will be panting but still be able to complete a sentence," said Deng Peng.

Deng Peng added that each workout should last at least 30 mins. "A continuous workout, during which you work your heart rate upwards, will burn more calories than intermittent ones," she explained.

PHOTO: Take it slow at first, and then slowly build up the intensity and frequency of your workouts

http://www.ladiesworkoutexpress.com/webimages/events/631Bodyhoopsclass.jpg
http://www.ladiesworkoutexpress.com/103-107QueenStreet/programsEvents.asp

5. Respect your body.

Take it slow at first, and then slowly build up the intensity and frequency of your workouts, advised Deng Peng. This is especially if you've just recovered from a bout of flu or cold, or stopped exercising for a period of time.

6. Frenzied weekend workouts don't count.

Even if you meet your entire recommended exercise quota over the weekend, Deng Peng does not encourage such exercise routines. "To get the health benefits of exercise, you have to do it regularly over the week," she explained.

PHOTO: It may be tough at first and your muscles may ache, especially if you've been sedentary for so long.

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7. Stick to your routine.

It may be tough at first and your muscles may ache, especially if you've been sedentary for so long. However, if you keep up at it, you'll see the light at the end of tunnel.

"It gets easier after the initial weeks. Many people who successfully maintain a regular exercise routine tell me that they feel that they can breathe better, don't get breathless so easily and a general sense of well-being," she said.

PHOTO: Photo from "Bar Refaeli: Reebok Easy Tone Launch
http://static.igossip.com/photos/gossipgirls_tan_95980_bar_refaeli_easytone.jpg
http://igossip.com/gossip/Photo_from_Bar_Refaeli_Reebok_Easy_Tone_Launch_/625545


Reference

• Today, Tuesday, September 6, 2011, Page T8, Health
• http://imcmsimages.mediacorp.sg/CMSFileserver/documents/006/PDF/20110906/0609HLP052.pdf
• http://www.todayonline.com/Health/EDC110906-0000270/How-not-to-botch-your-fitness-routine
• http://static.igossip.com/photos/Just_Jared_Bar_Refaeli_97469_bar_refaeli_trapeze_bar.jpg
• http://igossip.com/gossip/Bar_Refaeli_Attends_Trapeze_School/627473
• http://static.igossip.com/photos/celebritygossiphollywood_Bar_Refaeli_48662_bar_refaeli_569_10.jpg
• http://igossip.com/gossip/bar_refaeli_569_10_jpg/626708
• http://www.trxtraining.com/Merchant2/graphics/00000001/TRXDA_03_600.jpg
• http://www.trxtraining.com/page/000-94127/PROD/TRXPACK
• http://www.24.dk/image/3468109/800x600?.cache
• http://www.24.dk/group/billedegruppen/forum/thread/1986043/940
• http://www.ladiesworkoutexpress.com/webimages/events/631Bodyhoopsclass.jpg
• http://www.ladiesworkoutexpress.com/103-107QueenStreet/programsEvents.asp
• http://img241.imageshack.us/img241/4185/naturalskincarexb6.jpg
• http://imageshack.us/photo/my-images/241/naturalskincarexb6.jpg/sr=1
• http://static.igossip.com/photos/gossipgirls_tan_95980_bar_refaeli_easytone.jpg
• http://igossip.com/gossip/Photo_from_Bar_Refaeli_Reebok_Easy_Tone_Launch_/625545