Fight COVID-19 with simple home based workouts

Exercise to fight the virus

Build up your immune system by adopting an active lifestyle. This can be simply done at the convenience and comfort of your living room! The following is a list of home based workouts which are aimed to build lean muscle mass and burn excess calories.  Remember to warm up and stretch before the exercise session and keep yourself hydrated.

Before starting the workout session, make sure you are feeling well and exercising in a safe environment. Always consult your healthcare professional if in doubt.

Exercise 1 : Squat, Bend and Reach

Exercise 2 : Diagonal Chop (Left to Right)

Exercise 3 : Diagonal Chop (Right to Left)

Exercise 4 : Bird Dog Crunches (Left)

Exercise 5 : Bird Dog Crunches (Right)

Exercise 6 : Flutter Kicks

Exercise 7 : Calf Raise Squats

Rest for 30 seconds in between each exercise. Complete the entire routine, rest for 60 to 80 seconds and repeat for another 3 to 4 cycles if time permits.

9 Steps to Protect against the Flu Virus

1. Avoid touching your face

Avoid touching your face with unclean hands as this increases the chances of catching the virus

2. Handshakes

Handshakes can pass the virus if the infected person has touched his nose / mouth / face

3. Wash your hands

Washing hands with soap helps to prevent the chance of infection

4. To mask up or not?

For those having flu symptoms, wearing a mask helps to prevent the spread of virus to others

5. Stay home

Stay indoors when you are sick, be socially responsible 

6. Avoid crowded places

Try to avoid crowded places or mass activities wherever possible. 

7. Drink up and eat well

Drink more plain water, eat fruits and vegetables (rich in vitamins) to improve immune system

8. Exercise

Keep active and maintain a consistent workout regime to keep yourself healthy and fit

9. Stay positive

Stay positive - worrying does not help improve the situation

Eating Right this Festive Season

1. Have Regular Meals

Do not skip meals to prepare for the festive meal as overeating might easily occur.

2. Start with a serving of salad

Fill up with some fiber to stabilize the appetite for the main course, add dressings sparingly!

3. Portion Control

Opt for a smaller plate, Set aside half the plate with vegetables, trim off fat from meat and moderate on simple carbohydrates such as pasta or rice

4. Drink in moderation

Watch out for the alcohol content in drinks, alternate between alcoholic and non-alcoholic beverages.  

5. Substitute the sweet drinks

Choose plain water, tea or fruit infused water. Punch out the fruit punch.

6. Nibble on the desserts

Moderate on calorie dense, sugary desserts such as sweets and cakes. These are easily the unhealthiest part of the Christmas spread so log out from the log cake.

7. Choose healthy snacks

Choose healthier snacks such as baked nuts and cut fruits to munch on.

8. Stay active through the festive season

Find some time to sweat it out, dedicate some parts of the day to jogging or resistance workouts to help the body burn those excess calories.

Cholesterol & You

What is cholesterol?

It is a waxy, fatty substance produced by the liver, is essential for the production of hormones, vitamin D & digestive components in the body

Only 25% is derived from the food we eat, the rest is produced by the liver

Through the 24 hour Pollutant Standard Index (PSI) that takes into consideration PM2.5 levels.

High amounts of Bad Cholesterol (LDL) can lead to plaque build-up in arteries which can result in reduce blood flow to...

  • The Brain (Stroke)

  • The Heart (Heart Attack)

  • Stomach, Kidney, Liver (Digestive problems & Gallstones)

  • The Limbs (Peripheral arterial diseases) 

Lifestyle changes to improve cholesterol levels (How to keep LDL Cholesterol at bay)

Say yes to Mono Saturated / Poly Saturated fats

Say No to Trans Fats / Saturated Fats

Choose Healthier Fats

- Lean Meat

- Baked Nuts

- Olive / Canola Oil

- Fish (Salmon)

- Low Fat Dairy Products

Say NO to Trans-Fats

- Deep Fried

- Sweet Desserts

- Hydrogenated Oil

- Oily Snacks

High Fibre Foods

- Vegetables

- Oats

- Fruits

- Brown Rice

Exercise Regularly

- 100 - 150 mins of exercise per week

Drink in Moderation