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!
It’s not that appealing to shuffle around a treadmill at home or watch the same online workout regimens and follow them repeatedly every single day.
Joining a gym or fitness studio would provide you with additional equipment and a wider range of classes, as well as a sense of belonging. We frequently draw energy from those around us, which might motivate us to work more. I mean, you don’t want the lady or gentleman next to you being swifter than you, do you?
If you’re ready to start, we’re prepared to show you the way. Here are some new gyms and fitness studios to visit because new year, new fitspos.
Axiom prides itself on being much more than a boutique fitness center. They are a group of high-achieving folks who are passionate about having a good time. The indoor cycling sessions via Rhythm and Road are designed for cardio training like you’ve never experienced before. Their lessons focus on RPMs, Resistance, Power, and Distance without sacrificing dexterity development through choreography, and are well-curated with soundtracks by their experienced teachers to take you through diverse riding experiences.
Locations: Cecil, Bugis, Orchard, and Tanjong Pagar
Revolution was founded as a means of bringing spin to the public by making lessons inclusive, pleasant, and exciting for individuals of all ages. They’ve expanded to Orchard and Tanjong Pagar in less than a year after their launch, making them our sunny island’s fastest-growing spin sensation. All you need is a water bottle, sportswear, and a pair of socks to get started. At no extra charge, workout towels, bath towels, shower facilities, and lockers will be provided. Just turn up and have fun!
BE. Pilates is a studio that specializes in the mat, reformer, and Cadillac-based training using the Pilates Academy International (PAI) curriculum. Are you new to Pilates? The Reformer, Stability Chair, and Cadillac are all multipurpose equipment that may be utilized to push your body and give training variations based on your needs. You might also want to try Mat Pilates. It emphasizes the Pilates method’s basics, such as using body weight to produce resistance and emphasizing precise implementation, posture, and coordination.
Location: 22 Martin Road, #02-02, Singapore 239058
Come ride with XYCO Studio in the heart of Robertson Quay, where furry pets are welcome! While the team strives to make each exercise pleasurable and attainable to everybody, they are also dedicated to making mass indoor cycling fun and inclusive irrespective of your level of fitness or past riding experience. Each Rhythm 50 and Method 50 ride is tailored to customized playlists created by their team of trainers to boost the mental state and develop the body. Try it for a great workout routine and have a seriously good time while you’re at it.
Warrior Studios believes that each of us has the capacity to awaken and aid others in significant aspects. It’s all about releasing our self-centered anxieties to gain the ultimate fulfillment of all. With wooden accents and Balinese-inspired design, their cozy studio has a pleasant and down-to-earth feel. The practicing area for yoga, core, or HITT is well-equipped and welcoming, providing a relaxing and tranquil environment to help you reach your greatest potential.
Location: South Beach Quarter, 36 Beach Rd, #02-01/02-02, Singapore 189766
Aurora, with its Infinity Room and Experience Room, is a dual-studio concept that offers world-class amenities and innovation to complement your exercise. Prepare to be wowed by complex light sources, dazzling mirror technology, and state-of-the-art audio system as you enter their unique, multi-sensory studios with heart-pumping music you will adore. If you’re new to spinning, Aurora Fundamentals takes you back to the roots, emphasizing perfect form and strong spin practices. There’s a class for everyone!
Locations: Various sites including Outram, Kovan, and Tampines
BFT has blended scientifically proven fat-burning and muscle-building training techniques into a range of 50-minute training programs led by highly qualified trainers in an energetic group setting. The tried-and-true elite, high-performance group classes are geared to yield positive results regardless of your fitness level. It claims to be as close to private coaching minus the hefty price tag. If you want variety in your workout routine, find a site and visit them soon.
TRC is an integrative health center designed for a generation looking for discovery, harmony, and interaction. The club has a cafe, sauna, yoga studio, gymnasium, reflexology lounge, and leisure areas. They also have an in-house mental wellness specialist for those who require the service. It portrays itself as a one-stop-shop for all things fitness. Here’s your chance to review the aspects of your health thoroughly in one place, cutting down on time spent traveling between places and making your wellness selections a whole lot smoother.
Popsicle is all about striking the balance between challenging yourself and providing a safe and enjoyable environment for the community. This isn’t just another ride. It’s a 45-minute indoor rhythmic cycling session that will leave you craving extra after the session ends. The team is all about riding together as a tribe, setting a higher bar, and accomplishing your peak performance. To assist you in attaining your fitness objectives, their studios offer both digital and in-house membership programs.
Health is not merely the absence of diseases; it is a state of optimal well-being and wholeness. This includes the food you eat, the relationships you build, the jobs you fulfill, and your life experiences.
Aiming for balance in your mind, body, and soul is a good place to start. Below are seven ways to help you begin the process.
#1: AVOID SITTING FOR EXTENDED PERIODS OF TIME
Given our current situation, many Singaporeans are working from home. Try to stand or walk around while you work. Take a few minutes to refresh your mind and body. Sitting for extended periods of time was linked to diabetes and heart diseases.
#2: READ AND LEARN MORE
Learning does not stop once you get out of school. Open your mind to new possibilities by taking online classes, reading books, watching documentaries, and attending workshops. Cultivate a heart that yearns for lifelong learning.
#3: MEDITATE ON A DAILY BASIS
Meditation improves concentration, memory, mood, sleep, and creativity. All it takes is a few minutes per day to start reaping its benefits. You may even ask your friends to partake in a 30-Day Meditation Challenge with you.
#4: EXERCISE REGULARLY
Apart from meditation, regular exercise offers benefits for both your mind and body. A complete fitness plan includes exercises to develop cardiovascular conditioning, strength training, and flexibility. Get at least 15 to 30 minutes of moderate to fast-paced exercises each day.
#5: DISCONNECT FROM TECHNOLOGY
Our society heavily depends on technology such as laptops and smartphones. Our busy lifestyles glued to our devices can cause detrimental effects on our overall health. Which is why people are tapping into the concept of mindfulness. Try unplugging for the weekend. Start by giving yourself an hour of mindfulness (i.e., no devices allowed).
#6: TAKE A RESTFUL SLEEP
Restful sleep is vital to having energy and optimal well-being. Take a restful sleep of about 7 hours per night. When you are well-rested, you can approach stressful situations in a calmer manner.
#7: CREATE LOVING RELATIONSHIPS
Research showed that a good social network has numerous physical and mental health benefits. Social support can keep you from feeling isolated, inadequate, or lonely. Your friends and family can give you advice on how to manage your problems.
They know it’s been tough staying at home during this period and they want to help by giving away a free sports bag filled with exercise equipment to every household in Singapore for you to Stay Home, Stay Safe & Stay Fit.
Gym Bag / 1x Yoga Mat (Green or Purple) / 1x Skipping Rope / 1 Pair Push-up Bars / 2x Dumbell Bottles (Black or Pink) / 1x Super Cooling Towel (Blue or Magenta)
Terms & Conditions
Applicants of 1 Play Sports Pack Giveaway must be Singapore citizens or PR or persons working or residing in Singapore with a minimum age of 18.
Each family can only register for one 1 Play Sports Pack, regardless of the number of family members.
Applicants will receive a confirmation letter via email.
Multiple registrations, incomplete registration or inaccurate information will not be qualified for entry.
Photos may be taken upon gift collection and may be featured on printed advertising materials and or media channels including but not limited to social media sites.
The redeemed gift is non-refundable and non-exchangeable.
Gifts are subject to availability while stock lasts.
There will be a 10-minute sharing session of AIA Vitality Program via video call by AIA Financial Services Consultant from Qiren Organisation, an authorised representative of AIA Singapore. Gift items will be couriered to the recipient’s address.
It will take minimum 14 working days for the delivery.
One of my partner’s resolutions for the year 2019 is to achieve his ideal shape! With this goal in mind, he enrolled in a nearby gym and set a schedule for his fitness regimen. To support this, he and I exercise at home with the following equipment.
Do not worry! You do not have to break the bank to get ripped.
Investing in a Yoga Mat is a must due to its versatility. Not only can you do all sorts of yoga poses in a non-slip surface, but it can also protect your joints as you exercise. Exercising on a yoga mat goes beyond the practice of yoga. You can do push-ups or ab crunches while on the mat.
Easy-to-grip hand weights or dumbbells need no introduction! They simply add resistance to your cardio routine or strength training. You may also step up your yoga poses while holding a pair or two-pound weights!
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.
Resistance bands are cheap, convenient, and light. 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.
The Ab Wheel is one of the as-seen-on-TV products that actually work. It earned the hearts of many due to its ability to tone the abs. If you are sick of crunches, this alternative may be perfect for you! Made of stainless steel or heavy-duty plastic, it is durable enough to last.
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.
Image Credits: pixabay.com
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.