Hypertension Prevention

Those at risk of hypertension

Hypertension is one of the most common medical disorders. It is associated with an increased incidence of all-cause and cardiovascular disease (CVD) mortality (1). Lifestyle modifications such as regular exercise can help to control the hypertension and even reduce the blood pressure.

After completing the gold-standard DXA body composition scan, you will then engage in an 10-week training intervention with CSE Exercise Specialists. Training will be conducted using various monitoring system to ensure effective workouts which target in controlling blood pressure, reducing body fat percentage, improving muscle mass and fat mass and cardio fitness level.

1. Pescatello, L. S., Franklin, B. A., Fagard, R., Farquhar, W. B., Kelley, G. A., & Ray, C. A. (2004). Exercise and hypertension. Medicine & Science in Sports & Exercise, 36(3), 533-553.

Weight Management

Those at risk of obesity/ overweight

Overweight and obesity is a major public health concern in these years. Increasing body fat is associated with hypertension, heart disease, stroke, dyslipidemia, type 2 diabetes mellitus, osteoarthritis, sleep apnea, respiratory problems and numerous cancers (1). A weight management programme can help you to establish the regular exercise habit and a healthier lifestyle.

This 10-week exercise intervention not only aims to increase your physical activity and fitness levels but also help control and even reduce your blood pressure. After completing the gold-standard DXA body composition scan, you will be guided into a 10-week training intervention by CSE Exercise Specialists. Training will be conducted using various monitoring system to ensure effective workouts to help improve bone density, muscle mass and fat mass and cardio fitness level.

1. Poirier, P., & Després, J. P. (2001). Exercise in weight management of obesity. Cardiology clinics, 19(3), 459-470.

Weight Management

Those at risk of obesity/ overweight

Overweight and obesity is a major public health concern in these years. Increasing body fat is associated with hypertension, heart disease, stroke, dyslipidemia, type 2 diabetes mellitus, osteoarthritis, sleep apnea, respiratory problems and numerous cancers (1). A weight management programme can help you to establish the regular exercise habit and a healthier lifestyle.

This 10-week exercise intervention not only aims to increase your physical activity and fitness levels but also help control and even reduce your blood pressure. After completing the gold-standard DXA body composition scan, you will be guided into a 10-week training intervention by CSE Exercise Specialists. Training will be conducted using various monitoring system to ensure effective workouts to help improve bone density, muscle mass and fat mass and cardio fitness level.

1. Poirier, P., & Després, J. P. (2001). Exercise in weight management of obesity. Cardiology clinics, 19(3), 459-470.

Sarcopenia Prevention (Low Muscle Mass)

Those at risk of low muscle mass

The inevitability of aging leads to a decrease in muscle mass, with a 1% decrease yearly after the age of 50. By our 80th birthday our muscle mass has decreased approximately 30% since its peak in our 20s (1). Sarcopenia (low muscle mass) can contribute to loss of muscular strength and function, increased risk of falls and eventual decreased independence and quality of life. Lack of physical activity is a known modifiable risk factor for sarcopenia (2), as such aerobic and resistance training positively improves muscle strength and function (3).?

This 10-week exercise intervention not only aims to increase your physical activity and fitness levels but also help increase and/or maintain your muscle mass. After completing the gold-standard DXA bone density scan, you will be guided into a 10-week training intervention by CSE Exercise Specialists. Training will be conducted using various monitoring system to ensure effective workouts to help functional strength and increase muscle mass.

1. Hughes VA, Frontera WR, Roubenoff R, et al. Longitudinal changes in body composition in older men and women: role of body weight change and physical activity. Am J Clin Nutr 2002;76:473-81.

2. Therakomen V, Petchlorlian A, Lakananurak N. Prevalence and risk factors of primary sarcopenia in community-dwelling outpatient elderly: a cross-sectional study. Sci Rep. 2020 Nov 11;10(1)

3. Yoo SZ, No MH, Heo JW, Park DH, Kang JH, Kim SH, Kwak HB. Role of exercise in age-related sarcopenia. J Exerc Rehabil. 2018 Aug 24;14(4):551-558

Low Back Pain Prevention

Those at risk of low back pain

Low back pain is a common cause of disability with studies showing around 80% of adults experience lower back pain at least once in their life. Exercise therapy is the most widely used type of conservative treatment for low back pain. Systematic reviews have shown that exercise therapy is effective for reducing lower back pain by improving mobility and stability through regular targeted exercises.?

After completing the gold-standard DXA body composition scan, you will then engage in an 10-week training intervention with CSE Exercise Specialists. Training will be conducted using various monitoring system to ensure effective workouts which aim to reduce low back pain, body fat percentage, improve muscle mass and fat mass and cardio fitness level.

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Diabetes and Prediabetes Prevention

Those at risk of diabetes/ prediabetes

Diabetes and prediabetes has become a widespread epidemic and it is a serious health condition where blood sugar levels are higher than normal and one of the major reasons is lack of physical activity (PA). PA improves blood glucose control and can prevent or delay type 2 diabetes, along with positively impacting lipids, blood pressure, cardiovascular events, mortality, and quality of life(1).?

After completing the gold-standard DXA bone density and HbA1c blood test, you will then engage in an 10-week training intervention with CSE Exercise Specialists. Training will be conducted using various monitoring system to ensure effective workouts which target in improving bone density, muscle mass and fat mass and cardio fitness level.

1. Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., ... & Braun, B. (2010). Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement executive summary. Diabetes care, 33(12), 2692-2696.

Bone Health and Fall Prevention

Those at risk of osteoporosis

Low bone density is a major public health issues and affects countless individuals. Lack of physical activity is a known modifiable risk factor for osteoporosis (1). Physical activity affects bone positively with muscle contractive forces and gravitational loading (2).?

This 10-week exercise intervention not only aims to increase your physical activity and fitness levels but also help increase and/or maintain your bone density. After completing the gold-standard DXA bone density scan, you will be guided into a 10-week training intervention by CSE Exercise Specialists. Training will be conducted using various monitoring system to ensure effective workouts to help improve bone density, muscle mass and fat mass and cardio fitness level.

1. Pigozzi F, Rizzo M, Giombini A, Parisi A, Fagnani F, Borrione P. Bone mineral density and sport: effect of physical activity. J Sports Med Phys Fitness. 2009 Jun;49(2):177-83. PMID: 19528896
2. Carter, M. I., & Hinton, P. S. (2014). Physical activity and bone health. Missouri medicine, 111(1), 59-64.

Exercise is Medicine for Cancer Survivors

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More and more research studies have shown that regular exercise is not only safe during and after cancer treatment, but also brings significant benefits to cancer survivors.

The purpose of the program is to introduce exercise in a safe and supportive environment and to empower individuals to manage their own physical activity and wellness. Our Certified Cancer Exercise Specialist will first meet with patients individually to review their health conditions and functional capacity. Based on the consultation and assessment, the best starting point (home-based training/one-on-one training/mini-group/regular group) will be suggested to each individual and hopefully all cancer fighters can receive the best benefit by being physically active at their own pace.

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