How to Start Your Fitness Journey at Home

For many Singaporeans, 2022 is the year of health and wellness. It takes a second to decide that you are worthy of change. Start by completing a ten-minute workout and feel the difference after a couple of weeks.

#1: EXAMINE YOUR FITNESS LEVEL

How fit are you? Testing and recording your baseline fitness scores can give you benchmarks to measure your progress. Evaluate your flexibility, body composition, aerobic fitness, and muscular fitness by recording the following:

a. Body Mass Index,
b. Pulse rate before and after walking two kilometers,
c. Time it takes you to walk or run two kilometers,
d. Amount of standard or modified pushups you can do at a time,
e. Waist circumference, and
f. How far you can reach forward while seated on the floor.

#2: KNOW HOW MUCH EXERCISE IS RECOMMENDED

The general weekly exercise recommendation is at least 150 minutes of moderate cardio or 75 minutes of intense cardio and two days of strength training. Increase the health benefits of your exercise routine by increasing the minutes of cardio per week.

#3: RESEARCH ON THE TYPES OF EXERCISE

The common types of exercise include cardio, strength training, flexibility training, and HIIT (high-intensity interval training). Cardio exercises raise your heart rate and make your breathing faster. It refers to activities that are aimed at improving your endurance and stamina such as jogging and swimming.

Strength training refers to any type of activity that uses resistance to build muscular strength. Next, flexibility training refers to exercises that help maintain and improve passive range of motion. Lastly, HIIT consists of intense bursts of exercise followed by rest intervals. Choose a blend of exercises that suits you.

#4: CREATE YOUR OWN FITNESS PROGRAM

You need to have a concrete plan if you wish to exercise daily. Consider your fitness goals when designing your fitness program. Having clear goals can help you measure your progress and stay motivated.

As beginners, you can start cautiously and progress slowly. People who have injuries or medical conditions can consult their doctors or therapists first. These professionals will help design a fitness program that gradually improves their strength, endurance, and range of motion.

#5: ASSEMBLE YOUR EQUIPMENT

Start by choosing athletic shoes that support the activity you have in mind. For instance, running shoes are lighter in weight than cross-training shoes. The lightness of running shoes will help you dash when you run a lap.

If you are planning to invest in exercise equipment, choose items that are practical and user-friendly. You can also download fitness apps to track your distance, track calories burned, and monitor your heart rate.

Image Credits: pixabay.com

What are you waiting for? Get started on your fitness journey now!

Sources: 1 & 2

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6 Ways To Practice Self-Care On A Tight Budget

Looking for ways to prioritize your physical and mental health is paramount during these times. It is easy to think that self-care means giving yourself expensive experiences or tools, but self-care can be free or low-cost. So long as you are more intentional with your choices, you will be able to tap into what your body truly craves for.

#1: PLAN A NATURE WALK

Research has shown that nature helps us cope with stress and pain. We are genetically wired to find natural elements such as plants and water engrossing. Being absorbed with the beauty of natural sceneries can distract us from discomfort and pain.

Image Credits: unsplash.com

Nature can help slow down the internal rush that affects our feelings, especially when you are inside your home for too long. Planning a nature walk may help you with that. Get up close and personal with nature by embarking one of the walking or cycling trails in the parks, gardens, and park connectors.

#2: TRY AT-HOME WORKOUTS

Several gyms and fitness studios have postponed their operations last month due to the spike in community cases. When this happens, you can explore different at-home workouts. You can either take online group classes in your favorite fitness center or search thru YouTube and Instagram for free workout videos.

It might take more self-discipline to become your own motivator, but you will have the flexibility to workout whenever you want.

#3: EXAMINE YOUR HABITS

Examine your current and old habits. Evaluate whether these are healthy for you or not. Think about the long-term effects of each habit too. A simple shift in your routine can offer the same pleasure as a new purchase.

For instance, you habitually frequent the nearby Starbucks every morning. Upon evaluating this habit, you realized that you will be able to save more money if you made your own coffee at home. You switched to having your own coffee ritual and enjoyed it a lot.

Bringing awareness into your habits will enable you to see whether you are paying for something that you do not love or need anymore.

#4: MEET WITH YOUR FRIENDS

Self-care does not mean being completely self-sufficient. Instead, staying connected with the people you love will help reduce the loneliness you are feeling from being indoors for a long period of time. Stay connected with your loved ones by hosting Zoom/Skype hangouts or by creating a group chat.

Reintegrating yourself in your community after all the pandemic restrictions can help remind you that leaning on others for support is self-care. Best of all? It does not have to cost anything.

#5: PRACTICE MEDITATION

Many studies have highlighted the benefits of meditation. It helps improve focus, concentration, memory, and reduce stress. Relaxation techniques such as medication can be added to your holistic self-care.

Image Credits: unsplash.com

Try breathing deeply as you follow through a guided meditation video online. You can also download free meditation apps like Calm and Headspace.

#6: SAVE MONEY

You read that right! Apart from working out in your own home or practicing relaxation techniques, you can take care of yourself by saving money. Financial struggles affect our physical and mental health. Not having enough money can affect your ability to pay for important health procedures or nutritious food.

Cushion the stress of financial woes by sticking to your budget and saving money. Sticking to your budget feels better than impulsively purchasing beyond your means.

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Coastal PlayGrove: Say Hello to the Newest Playground in East Coast

Looking for a recreational space where you can spend a day of endless fun? Search no further than the newest addition at East Coast Park! National Parks Board recently opened the family friendly Coastal PlayGrove. It is located at the Area B of the East Coast Park.

This recreational space may induce nostalgic memories as it was the former Big Splash site. The iconic Big Splash was redeveloped into the Coastal PlayGrove after it ceased its operations in 2016. Nowadays, we will be able to enjoy a 4.5-hectare recreation space with a Play Tower, a water play area, an outdoor classroom, as well as retail and dining offerings.

Let us breakdown Coastal PlayGrove’s interesting features. One of its main attractions is the 16m-high Play Tower. This impressive structure is hard to miss due to its massive size and its vibrant design. At its center is the Vertical Challenge. The Vertical Challenge is made up of climbing nets, which ascend from the base to the top of the building. Its dynamic design is a tribute to the coastal heritage of East Coast Park. Moreover, its vibrant colors are the same as the previous water slides. The Vertical Challenge is open from Tuesday to Sunday between 8am to 8pm. The slides are open daily, from 8am to 12pm and 4pm to 8pm.

Image Credits: facebook.com/nparksbuzz

Next to the tower is a water play area. If your kids are looking for ways to cool down on a hot day, try playing at the water play area. This area consists of wading pools, which are connected by a stream with numerous water jets. What is more? These water jets vividly light up at night!

Here are some friendly reminders when playing in this area. It is suitable for children aged 5 to 12 years old. A toilet is located nearby to allow visitors to dry up and change out. Lastly, it follows the same schedule as the Vertical Challenge.

As you stroll further in the Coastal PlayGrove, you will be delighted with the Nature Playgarden. This playgarden allows guests to be immersed with the beauty of nature. It is divided into several themed sections to introduce kids to the different habitats. In all these sections, natural materials such as wood and sand were used. For instance, the first section lets the children explore the bamboo tunnel trail. The last section consists of a trail leading to a sand pit with planted native shrubs. You will be able to spot various fruits and flowers as well as animals such as butterflies and birds. Its biodiversity aims to ignite the curiosity of its guests.

Image Credits: facebook.com/nparksbuzz

Next to the Nature Playgarden is an Outdoor Classroom made for the preschoolers. It is equipped with chalkboard and log stools. Indulge in the coastal views as you learn with your child.

Aside from these interactive features, the Coastal PlayGrove has its own Event Lawn. Large events may not be permitted now, but this spacious Event Lawn can accommodate a whopping 5,000 people once the pandemic is over. Nonetheless, you can use this space by having a seaside picnic, a relaxing kite-flying session, or an exhilarating round of frisbee with your loved ones.

When visiting the Coastal PlayGrove, it is important to follow the COVID-19 guidelines and other safety protocols. With this newest addition to the East Coast Park, guests will be able to bask in the sun, immerse in nature’s beauty, and have a quality time with the whole family.

 

 

Address: East Coast Park, 902 E Coast Park Service Rd, Area B, Singapore 449874
Contact: www.nparks.gov.sg
Arrive by riding the bus (31, 36, 43, 47, 48, 134, 135, 196, 197, 401, 853M) or by driving your vehicle. There is a spacious car park with current charges of $0.60 per half hour. Bicycle bays are also available.

Sources: 1 & 2

 

 

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Digital Resources That Can Help Your Sanity

The safest thing that you can do for yourself is to stay at home. However, staying at home can take a toll on your Mental Health. It is difficult to live in a world where you cannot meet your loved ones whenever you want or where you cannot accomplish your usual outdoor activities. At some point, the news can either bore or stress you out too.

Fortunately for you, there is a wealth of digital resources that can help you stay sane. Download one or all of these apps!

#1: ZOOM

It is important to stay connected despite practicing safe distancing. One mobile and computer app that can help you connect to your loved ones and to your co-workers is Zoom. Zoom meetings are all the rage these days! This is possibly due to the useful functions of Zoom such as screen sharing and virtual backgrounds. Apart from that, many people are conducting free webinars that focus on their skills or on Mental Health awareness.

Consider opening a delicious bottle of wine while you host a virtual party with your friends. It is happy hour somewhere, right? Moreover, you may connect with your significant other as you cook and eat a meal together.

#2: DUOLINGO

Duolingo is a popular app that gamifies language learning. It offers bite-sized listening and speaking lessons among over 30 languages. If you have been itching to learn Spanish to watch Money Heist more efficiently, then you may give this app a go. Interestingly, it includes more obscure languages such as Latin and High Valyrian too. GOT fans will know what I am talking about!

#3: HEADSPACE

If you are looking for a vibrant and positive app that can help you kick-start your meditation journey, search no further than “Headspace”. Headspace includes hundreds of short meditation recordings and lengthy guided sessions. Choose your own preference as these range from physical health to personal growth as well as from stress management to stress relief.

Be honest with yourself when it comes to what you really need at the moment. If you are downloading this app for free, you will be able to access limited free sessions. Otherwise, you may upgrade your subscription to get a full access to their meditation library.

#4: APPLE PODCAST

Apple Podcast and Spotify house a variety of Mental Health and self-care podcasts that can help alleviate the emotional stress that you are feeling at the present moment. A podcast available on Apple Podcast called “Mental Illness Happy Hour” tackles difficult mental illnesses such as PTSD and addiction through interviewing notable figures and celebrities.

Another podcast that you may listen to is the “Miss Psychobabble” podcast. This peeks inside the current issues and popular culture through the lens of Psychology. From finding productivity while working at home to gaining control in times of uncertainty, this podcast educates you about human behavior and solves it through practical tips.

#5: STOIC.MENTAL HEALTH TRAINING

The ancient philosophy of Stoicism dates back in circa 300 B.C.E. Stoics endure pain and suffering without complaints and rants. If meditation is your thing, you can probably enjoy the company of the “stoic.mental health training” app. This app provides personalized insights on what influences your sense of fulfillment and levels of mood. It also gives calming exercises in the morning and evening. What’s more? It has a philosophy-driven journal that will enable you to understand why you are feeling a certain way. It is okay to not be okay, all the time.

#6: ADIDAS TRAINING

Exercise and physical activity helps you to release some “happy hormones” or endorphins. Keep the consistency in your routine by downloading the free ADIDAS TRAINING app. This app lets you complete a workout for at least 7 minutes. It comes in a series of easy to difficult pre-made workouts.

Image Credits: unsplash.com

If you have a particular goal in mind such as weight loss, you may create your own training plan too. Comparing your progress with friends who use the app is also possible. This will enable you to monitor your group workout plans and goals.

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7 Exercises You Can Do At Home While In Quarantine

As new COVID-19 cases continue to emerge in the country, the World Health Organization has urged individuals to stay healthy while in self-quarantine. In Singapore, all fitness centers and stadiums have been closed. Running outdoors does not require wearing a mask. However, walking outside of your house does.

Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Do not succumb to the negative health effects of sedentary behavior! Exercise at home!

#1: JUMP ROPE

There is a reason why boxers incorporate the classic jump rope to their training. It improves a range of skills such as balance, stamina, endurance, and coordination. Not to mention, this lightweight and tangle-resistant rope is adjustable for different heights.

#2: MEDICINE BALL

While I will not require you to spend a huge amount of money on a full set of medicine balls, you may invest in one or two of them. Medicine balls are about the size of a Basketball, but can weigh from 2 to 30 pounds. Use these weighted balls to support your ab exercises. Ultimately, it is fantastic for building your upper-body power. Try throwing it against the wall or to a partner.

#3: CARDIO WORKOUT

For only 7 minutes, you will be able to compete a full-body workout using the free app called Seven. According to the website: “Seven’s workouts are based on scientific studies to provide the maximum benefit in the shortest time possible.” Tailor-made workouts target your goal areas to make sure you get the most out of your training.

#4: RESISTANCE BANDS

Resistance bands are cheap, convenient, and light. They retail for about S$3.90 at Decathlon. Toss a couple of resistance bands in your drawer to enjoy the 20 to 50 pounds of resistance in aid of your strength training. Research about the poses that you can do with it.

#5: 3-MOVE CARDIO CHALLENGE

Created by Eisinger, this 3-Move Cardio Workout for beginners will help you get your day started. It consists of the skater, three-point toe touch, and flutter kick. If you are starting out, try each move for 30 seconds with a pause of 30 seconds in between. You may increase the length of each move as you get the hang of these exercises.

Full workout here.

#6: PILATES

My mother is a Pilates instructor. She believes that a Pilates workout is helpful for your core and glutes muscles. Small and controlled movements are essential to hone specific muscles. Complete the 10-minute Pilates workout once or twice a week.

Full workout here.

#7: YOGA

I am a firm believer of the benefits of rhythmic breathing with a series of flowing movements. This practice is called Yoga. Empty your mind as you focus on the physical aspects of this discipline. Moreover, you will be able to enhance your flexibility and balance. Since I cannot practice Hot Yoga anymore, I delight myself with a couple of Yoga exercises found in YouTube. Choose a video length and a difficulty level that you are most comfortable in.

Start small with EkhartYoga:


You are now looking to the future with hope and expectations. What better investment could you make than with your own health?

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