Category Archives: Fitness at Work

AFT Features, Features Singapore, Fitness at Work

The Standard Chartered Singapore Marathon is back as a World Athletics Gold Label Race

Via AFTNN

The Standard Chartered Singapore Marathon (SCSM) marks its return this year as a World Athletics Gold Label Race for the first time since the pandemic. The three-day festival, which hosts the International Elite Race and the Singapore National Championships will take place from 1 – 3 December 2023, and is expected to draw up to 50,000 participants. The SCSM 2023 International Elite Race will feature some of the world’s top long-distance runners, as well as top Singaporeans vying for the honour of being crowned national champion at marathon and half marathon distances.

To ensure that participants and spectators have the most enjoyable experience, the running route will include iconic landmarks through the city. More details on the route and road closures will be confirmed closer to the event. Speaking on the launch, Jeff Edwards, Managing Director of Asia for the IRONMAN Group, said, “The positive feedback and success from last year was extremely encouraging, and we, along with our partners are focused on making the 2023 race experience even better. This commitment to improve reflects this year’s theme, ‘Our Race to Go Beyond’, which aims to encourage the community to surpass their own expectations and push their boundaries. Enhancements are in the works not just to the routes, but the overall experience to really go beyond previous expectations. We’re building up event festivities and initiatives to better engage the running community in Singapore and further promote a positive running culture. Apart from the return of the Elite Race, we also have several initiatives planned along the course to provide memorable experiences for runners, spectators and the overall community.” Patrick Lee, Cluster CEO, Singapore and ASEAN Markets (Malaysia, Vietnam, Thailand and representative offices), Standard Chartered said: “We’re proud to be the title sponsor of The Standard Chartered Singapore Marathon for over two decades. It is one the most prestigious races in the region and Singapore’s marquee running event. With the return of the World Athletics Gold Label and the National Championships, we look forward to seeing the best international and local long-distance athletes return to the start line this year. At the same time, the Standard Chartered Singapore Marathon is a race for everyone – bringing people from all walks of life together to stay active and lead a healthy lifestyle, while binding our community through the shared values of resilience and determination.” Keith Tan, Chief Executive of the Singapore Tourism Board, said: “The Standard Chartered Singapore Marathon, with its world-class athletes and race organisation, continues to set Singapore apart as a leading destination for sports tourism in the region. SCSM is a key highlight in Singapore’s sporting calendar, and I am confident it will offer a fulfilling experience for both locals and visitors against the backdrop of our vibrant city.”

Credit Ironman Group

Similar to last year’s edition, participants will also be able to sign up for the Double Up Challenge, as well as the SCSM TCS Corporate Challenge. For the Double Up Challenge, participants can choose to register for either the 5km or 10km category, combined with a half marathon 21.1km or marathon 42.195km. Upon completion, they will receive their respective event finisher medals and an exclusive Double Up Challenge medal. The SCSM Corporate Challenge will also be taking place this year. Corporate rates are available for companies who wish to participate in SCSM2023.

Organisers, The IRONMAN Group, have also announced the return of the Singapore National Championships, which will see Singapore’s top national athletes compete in the marathon (Open and Masters categories) and half marathon. Each category is limited to a field size of 15 male and 15 female athletes.

To qualify and compete for the prize purse, athletes must be a current member of a Singapore running club affiliated with Singapore Athletics and must have had achieved their respective category’s qualification timing in a World Athletics or National Federation sanctioned race from 1 January 2022 to 31 October 2023. Male athletes running in the marathon category will need to have a timing of 2hrs 45min 00sec or less, while the female athletes will have to achieve a timing of 3hrs 15min 00sec or better.

For the Masters’ category, the qualification timing is 3hrs 00min 00sec or less for male athletes and 3hrs 30min 00sec or less for female athletes.

For the half marathon category, male and female athletes will need to have an official timing of 1hr 15min 00sec and 1hr 30min 00sec or less respectively, within the same qualifying window period. Registration for the National Championships will commence from 27 April and ends on 31 October 2023. All qualifying times submitted will be subject to review and verification, and not all qualifiers will be automatically accepted nor guaranteed entry.

Lien Choong Luen, President, Singapore Athletics (SA) said, “We are excited to be working with the IRONMAN Group once again to bring back the National Championships at SCSM this year. We look forward to witnessing our top athletes competing for the coveted title of national champion, whilst also allowing local runners to experience what it’s like to compete among elites at the region’s marquee event. Beyond the National Championships, we are also looking forward to delivering a race experience that engages the local running community, including community activations supporting the Kids Dash, 5km and 10km events.”

Alan Goh, Chief Executive Officer at Sport Singapore shared: “We are pleased to see the return of both international and local elite racing at SCSM. This is a testament of the SCSM’s reputation as a world- class event for both professional and recreational runners. According to our annual National Sports Participation Survey, running consistently ranks as one of the most popular sports among Singaporeans. Besides elite athletes competing for a podium finish, we look forward to seeing families, friends and running interest groups out in numbers during Singapore’s largest running event. SportSG will continue to work with our many partners to make sporting events in Singapore unique and an enjoyable experience for all participants and spectators.”

The three-day event will kick off with the Kids Dash on Friday evening, followed by the 5km and 10km on Saturday morning, while the marathon and half marathon categories will flag off on Sunday morning.

Priority registration for SCSM2023 will be open from 26 April at 10.00am Singapore time for SCSM 300KM Club runners as well as marathon participants of SCSM2022. Tier 1 pricing for the marathon, half marathon, 10km, 5km and Kids Dash are $113, $95, $76, $58, and $38 respectively. Public registration, as well as registration for the Kids Dash will begin on 27 April at 10.00am Singapore time. In addition, Standard Chartered cardholders will enjoy a 15% discount off registration fees.

To register and for more information, please visit https://singaporemarathon.com.

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Fitness, Fitness at Work, Wellness

7 reasons to walk at least 30-minutes a day

My grandpa Winston was a hat-bearing fit gentleman who would ask me to drop him off in Butterworth just so that he could walk back to Penang Island! My cousin Richard walks an average of 20,000 steps a day – a phenomenal feat considering our minimum daily is 10,000 steps a day. Another cousin Madeleine and husband Hieu, owners of Taste Baguette share their secret. They walk an average of 15-hours a week and walk everywhere because she says, “We like to eat, so we need to walk!”.
“We walk to the shops, to the bank, to the post office, to visit our stores and walk with friends on the weekends to each other’s houses or to have brunch at the store”.
My retired uncle James is an early riser and starts his day with a daily walk of at least 45-minutes before heading back for breakfast. My father has begun a routine of jogging at least 30-minutes around the park in the mornings. I’ve found their stories immensely inspiring and have started on a walking spree myself! I walk to the train station to and from work, I walk to lunch, I walk whenever I find an opportunity to walk. I’ve been walking at least 30-minutes a day! And I love this way of ‘tricking’ my body into exercise.

Just a thought. If you’re reading this while seated, may I invite you to stand up? Go on, that’s the purpose of this article. Just stand and shake your legs, stretch and let the blood flow. Stretch your arms up high. Draw a deep breath and breathe out in two fast spurts. Think about walking. Just visualise it. Imagine it in your mind’s eye.

Here are SEVEN REASONS why you could consider walking at least 30-minutes a day. You won’t regret it once your waist starts to trim and find energy in your feet 😛

Reason 1

Walking is a simple yet great stress reliever. Walking increases your heart rate and helps you breath more efficiently and when you have a combination of these two, you’re bound to feel better already!

Reason 2

It improves your mood.  Regular walking outdoors helps you enjoy natural sunlight, lovely scenery and fresh air which can help burn calories and build muscle—all while boosting your mood.

Reason 3

Time out walking gets your blood flowing through to your brains and soon you’ll be ticking with fresh ideas! Stuck on something? Go for a brisk walk and see if it helps.

Reason 4

It reduces your risks of chronic disease. Many university studies have proven that walking lowers your blood sugar levels and your overall risk for diabetes. Imagine… just walking alone can reduce the chances of cardiovascular disease by 30%. 

Reason 5

Get rid of those unsightly varicose veins! Our venous system includes an area called ‘the second heart,’ which is formed by muscles, veins, and valves in our calf and feet. Here, blood is pushed back up to the heart and lungs so when you walk, you’re strengthening ‘the second heart’, boost blood flow and reduce varicose veins.

Reason 6

Get your digestive juices flowing and get more regular! As you walk and move, you tend to engage your core and your abdominal muscles, encouraging movement in your gastrointestinal system. 

Reason 7

Lose weight! It’s a slow way but a sure way! It may take a month, or two but as you continue to walk, you will notice a tightening of your muscles, especially around your midsection, your legs and buttocks. Regular walking helps improve your body’s response to insulin, which can help reduce belly fat. Your metabolic rate increases too!

So these are the seven reasons but do you really need seven? Try adopt a walk a day now. Walk around the block, up and down the stairs, with a good friend or even with a client in the park. And do tell me about it if it works! Enjoy!!

Click image to join the MOVE8 campaign

 

Photo credit: Richard Cheah. Follow him on Instagram: @rich_c8. Article by Jasmine Low, co-founder GoInternationalGroup.com’s Innovation Labs, where it’s incubating www.AsiaFitnessToday.com, fitness media and training startup that promotes fitness and wellness programs at the workplace. Originally published on 26 June, 2017.
AFT Features, Fitness at Work

The Case for Movement Therapy

By Nikki Yeo

I’m thankful that so many of you are already exercising and improving your overall fitness, there are still so many of our friends and family that have the awareness of fitness instilled, yet not practiced.

My team and I are constantly professing the importance of ‘movement’ and exercise simply because it helps maintain a stronger more efficient heart, helps reduce the risk of heart disease and diabetes, gives us stronger muscles and bones, reduces cholesterol levels and improves mental health. This is what we set out to do when I co-founded Asia Fitness Today. If we could get people to just start being aware first, then naturally they will start to move and soon enough, they will have fitness instilled in their minds.

Exercise as an impetus for weight loss

Some individuals believe that just two to three workouts a week will magically shed unwanted kilos from their bodies. Unfortunately these same individuals then become frustrated when it does not happen. Although exercise is vital to our overall quality of life, it is important to understand how exercise impacts weight loss, especially for those just starting a weight loss program.

In a week, we need to burn 2,000 calories through physical activity in order to lose weight! So, unless your plan involves numerous high-intensity exercise sessions each week, it is unlikely that you’ll achieve your weight loss goals through exercise alone.

Does dieting actually help us lose weight?

When we start to reduce our normal daily caloric intake by more than 30% (for example cutting back from 2,200 daily calories to less than 1,540 calories), we start to consciously feel deprived of food and choices, which frequently results in failure to stick to diet programs for sustained periods of time. Reductions of approximately <20% however can usually be implemented without such deprived feelings. That said, I understand our society today is constantly fed with amazing gastronomic photography via social media and tempted by “How-to” cooking programmes on the numerous food channels! Dieting is quite difficult to achieve without proper nutrition guidance. So getting proper advice is a good start!

Dieting is NOT a good way to lose weight

As we age, we lose muscle tissue which reduces our ability to function independently. Research has shown that a woman between the ages of 30 and 70 may lose as much as 23% of her muscle tissue whereas a man may lose up to 21 – 22% of his muscle mass during that same time period. In turn, this loss generally compromises our quality of life, progressively preventing us from doing the things we enjoy or need to do as we get older. Choosing to follow a diet without any activity, movement or exercise plan can certainly lead to initial weight loss, but for every kilogramme lost, only 69% of that kilogramme will originate from fat tissue, whereas the remaining 31% will originate from the loss of muscle tissue, something we should all try to avoid. This skinny fat approach is certainly not a healthy solution.

Tips on the best way to lose the kilos

Cardio activity complements your dietary strategies and can help you lose weight, but again for every kilogram lost, only 78% of that weight will originate from fat tissue, whereas the remaining 22% will originate from muscle tissue.

However, including some form of resistance training (weights, machines, yoga, etc.) on the other hand is the most effective weight loss method as it can preserve almost all your existing muscle as 97 % of the weight loss originates from fat tissue (5), keeping you ‘fit, healthy and functional.’ Furthermore, by preserving or even adding a few kilograms of muscle tissue, you can maintain or even elevate your metabolism which helps you burn additional calories through the day. This number could amount to 100 calories each day, the equivalent to approximately 3 kilograms over the period of one year.

What is N.E.A.T and how does it help us lose weight?

The case presented above makes a strong argument for a comprehensive approach that includes both a dietary and activity plan to achieve weight loss effectively. However, as exercise alone is generally inadequate unless one finds more time in an already busy schedule, what other options are available? Over the past few years, researchers have begun investigating the remaining 110 – 115 hours of the week that we are awake as a weight loss solution, rather than the few hours a week spent trying to exercise. The results are impressive as they provide so many opportunities to achieve effective and sustained weight loss without complicating our lives, finding more time to exercise, doing things we may despise, or even exceeding our own comfort levels or abilities.

We call these expended calories N.E.A.T (non-exercise activity thermogenesis) and it is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about. For example, a 68 kg. person burns approximately 102 calories an hour while performing their office job in a seated position (1.7 kcal / minute), but burns 174 calories an hour if performing those same office duties while standing. This may not seem like much, but it translates to 18,000 calories or a little over 2.2 kg. over a 50-week work year (250 work days). By comparison, that same person would need to squeeze in 60, 30-minute runs at 8 km/hour to achieve that same caloric burn.

Changing the way we think about weight loss

The goal with this article is to help you rethink the approach to where and how one can burn calories by making the entire day a weight loss “battlefield”. This is the area we can exploit to complement the exercise we want to do, and not feel like we have to do. Sitting all day only welcomes weight gain. So how do we do it then?

Create a list of your general daily activities (e.g., 6:30–7:30 am – preparing for work; 7:30–8:00 am – commuting to work; 8:00–12:30 pm – working at desk, mostly seated activities, etc.).

  • Are you aware of how many hours you spend sitting each day?
  • Compile a list, the contents may just startle you.
  1. Identify problematic areas where you notice time spent in seated positions and think creatively of ways to accomplish these same activities while standing (e.g., texting, talking on the phone).
  2. Challenge yourself to try one to three ideas just once, starting with challenges you feel confident in accomplishing.
  3. Evaluate your experiences, but don’t force things you don’t like. If you enjoyed the experience and feel confident you can do it again. Attempt that same challenge every day for the next week (finite challenge). If not, select new challenges to try.
  4. Evaluate your weekly experience. Again, if you enjoyed the experience and feel confident you can do it for a longer period, attempt that same challenge for two weeks and so on, building towards an infinite or ongoing challenge.

Integrating N.E.A.T into our daily lives

Some simple, initial challenges you could try:

  • Stand more. Start by attempting to stand or move about for 5 to 10-minute increments while you complete various daily activities
  • Wash your car by hand
  • Pace the sidelines at your kids’ athletic games
  • Carry your groceries instead of pushing a cart
  • Walk briskly through the mall
  • Walk to work or use the LRT
  • Take the long way to the water cooler or bathroom at the office
  • Walk to a co-worker’s desk instead of emailing or calling them
  • Pace while talking on the phone

Find ways to integrate standing and moving activities – a little here and there. Remember, every little calorie counts throughout your day; every little victory moves you forward. As little as 100 calories each day translates to approximately 4.5 kgs. lost in a year; 200 calories equals the loss of 9 kgs, without even breaking a sweat. By comparison, 4.5 kgs for a 68 kg. person requires almost 120, 30-minute cardio sessions at 8 km/hour. So, add these N.E.A.T calories to an exercise plan you find manageable and enjoyable, and you’ll enjoy greater success in achieving your weight loss goals.

Article compiled by Nikki Yeo, FMS–certified practitioner and ACE-certified Fitness Trainer.

Originally published in The Case for Movement Therapy – AFT News Network (asiafitnesstoday.com).

Royalty-free image via Canva Pro.

AFTNews, AFTNews, Features Japan, Fitness at Work

Moving with Japan’s Rajio Taiso

Asia Fitness Today x Move8 fitness movement will be conducting Rajio Taiso lessons virtually every Friday starting 19th Feb 2021. Click here to join us for our Facebook Live sessions!

It is commonly known that regular exercise is needed to have a healthy and disease-free life but in the current fast-paced life, it is extremely difficult for a lot of us to exercise daily. 

From commuting to and from work to the long office hours, most of us want to relax and rest once we reach home. So how do we fit exercise into our busy schedules? 

Japan has figured out the answer and it is really simple- exercising at work. In Japan, it is a must to exercise at work.   

When the clock hits 1:00pm, workers jump up from their table and undergo a 10-minute vigorous stretching and bending routine. Companies like Toyota have their own in-house workout space. Sony employees join an exercise drill daily at 3:00 PM and it’s for all levels of floor workers up to management executives. Rakuten installed some 12,000 movable desks so that its employees could switch between sitting and standing positions throughout the day.

Radio Taiso done in Vietnam

In Japan, this morning exercise is referred to as “Rajio Taiso” or “Radio Exercise.” The radio comes on, employees gather together, and the exercise routine begins. Exercise programmes at work are so common in Japan that there is a radio station – Radio Taiso – that plays nothing but music to exercise to, along with instructions for simple, low-impact aerobic exercises to be performed in groups.

Radio-taiso is Japan’s national exercise. It has been a key role in promoting the health of the citizens. These are short exercises that can be done by people of all ages and some can even be done while seated.  

Radio-taiso gymnastic exercises are carried out in schools, workplaces and other community gathering spaces. For Japanese people, these exercises are deeply familiar. Participants carry out thirteen types of exercises in about three minutes to record light piano music.

According to Japan Post Insurance, the first broadcast took place in 1928, and the aim was to improve the health of the general public in Japan. Ever since then, this tradition of Rajio (radio in Japanese) Taiso has been incorporated into a lot of Japanese people’s morning routines.

However, you will be surprised to know that Radio- taiso was invented in the U.S and was brought to Japan from America. Radio calisthenics was invented in the 1920’s to inspire Americans in major cities to start their day with some light, healthy exercise.

Inspired by a similar exercise in the US, Radio Taiso was designed to keep Japanese soldiers as well as women and children at home fit and healthy. Even after nearly 9 decades, Radio Taiso remains a popular morning activity.

Radio-taiso is a radio program that broadcasts a set of warm-up exercise guidelines along with music. In Japan, the public broadcasting company NHK, broadcasts the program at 6:30 am every morning in their channel NHK Radio 1. The program lasts for approximately 10 minutes. 

A gentle but upbeat male voice begins the steady exercises, instructing listeners to jump forwards and backwards, roll their hips and stretch their joints to the beat of a cheerful piano tune. There is even a visual version available through NHK where a seated routine is demonstrated for those who cannot stand.

Radio-taiso exercises are divided into two sections. The first section is for improving the fitness of people at all ages and the second section is designed to improve muscle strength. The second half is mainly aimed at the younger generation.

This effective method of exercising saw an increase in productivity of the employees. One study conducted by Briston University on 200 employees found that employees who exercised had a higher score than those who didn’t.

Consultate General of Japaan in Los Angeles, USA

Participants’ scores were 21% higher for concentration on work, 22% higher for finishing their work on time, 25% higher for working without unscheduled breaks, and an incredible 41% for feeling motivated to work. 

Many other companies around the world have taken inspiration from Japan and incorporated a similar model of movement for their employees. 

Also featured in Mongolia!

For instance- Swedish company Skanska took a note from Japan and encouraged their construction workers to participate in a 10 minute exercise and stretching workout in the morning. As a result, workers reported fewer injuries, better sense of motivation and a feeling of community. 

Honda introduced a similar model in their South Carolina plant. Before every shift, the workers engage in a two minute routine with music. The exercises target hands, shoulders and other muscles that the workers repeatedly use during their shifts. As a result, they were able to reduce health costs and injuries. 

Japan’s radio-taiso shows us how simple exercising can be and how even 5 minutes of exercise can make a huge difference in our productivity.  

This article has been researched, compiled and written by the team at Asia Fitness Today News Network (AFTNN); Sneha Ramesh – Intern, Monash University (Sunway campus), Syuhada Adam – Editorial consultant, Nikki Yeo & Jasmine Low – Director/Producer.

References:

Hall, M. (2020, October 30). Japan’s Historical Radio Taiso Workout. VOYAPON. https://voyapon.com/japans-historical-radio-workout/

How to Increase Your Productivity by 21% with Exercise. (2018, June 3). Productivityist. https://productivityist.com/increase-productivity-21-exercise/

Sasaki, T. (2019, October). Rajio Taiso: Japan’s National Exercises | October 2019 | Highlighting Japan. Government of Japan. https://www.gov-online.go.jp/eng/publicity/book/hlj/html/201910/201910_05_en.html

The Japanese Morning Exercise Routine – Rajio-Taiso – JAPANKURU. (2019, August 21). Japankuru. https://www.japankuru.com/en/culture/e2263.html

AFTNews, Fitness, Fitness at Work, Men's Health, Wellness, Women's Health

Iconic and Innovative Babel Opens in KLCC

First of all, let us be clear – Babel is not a gym although you can be forgiven for thinking it is so. The health and wellness club commemorated its grand opening at the iconic KLCC recently with the theme “Carnival in the Jungle”.

Now, before you start thinking “not another stupid idea for a theme” let me explain why this in itself is a stroke of genius. One, Babel KLCC is located smack in the middle of the concrete jungle. Yes, there are parks nearby but nevertheless it’s still right in the middle of Kuala Lumpur’s city centre.

Second, Babel brings nature to you. Honest to goodness when you’re in the gym, walking on that treadmill, that plant you see in front of you is not plastic. Those are real-life plants that are taken care of by Babel’s own botanist. How’s that for the extra shot of oxygen while you work out?

Babel KLCC entrance

Meanwhile, Babel’s shower and locker area could entice you to stay there forever. Aside from the awesome infrared sauna or the shower cubicles kitted out with Good Virtues Co. products, it is simply the dressing area that makes you feel at home. Honestly, if there was a bed installed I would probably never leave. Or maybe I just want to luxuriate my hair with those Dyson hairdryers.

Ok, despite looking ultra expensive and unaffordable, Babel KLCC’s fees are actually surprisingly manageable. This is in consideration of its location, design and the classes offered at the centre.

https://www.australiafitnesstoday.com/wp-content/uploads/2019/08/VID_20190816_163134.mp4?_=1

There are a multitude of classes offered at the centre, beginning at 7am until 9.30pm. Classes offered ranges from HIIT to Animal Flow to Suspension, a body weight exercise. Click here to find out more about their classes.

Founder Tan Boon Yao speaking at the launch

At the launch, Founder of Babel Tan Boon Yao says, “There are three pillars to health: Food, Fitness and Feels, all of which, contribute equally to your experience. That’s what we believe an experience is.”

“When it comes to food, we’ve joined forces through our strategic partnership with one of the best superfoods restaurants, La Juiceria Superfoods, making this the first health and wellness club in the country with its very own, full-fledged in-house restaurant.”

“Fitness speaks of our commitment to holistic physical training through our range of classes and cutting-edge equipment. The classes offered hopes to fill a much needed niche in the market whereby customers have access to a one-stop facility that fulfils exercise, rehabilitation and recovery. Feels speaks for itself; every corner of this space is harmonized to produce an environment that fosters a healthy mind and body,” added Tan.

Tan’s belief is that wellness isn’t merely a single tracked pursuit but instead requires a multi-faceted approach, taking into consideration the various aspects of health.

Through Babel’s myriad of classes and personal training options, clients will be under the tutelage of experienced PTA Certified professional trainers, providing unrivalled training accredited through scientific research adhering to an internationally accepted standard. Furthermore, clients who are interested to pursue a career in personal training are welcomed to enlist in the Babel Training Academy, where they too can achieve PTA Certification through Babel.

For more information on Babel, please visit the club’s official website and information portal at https://www.babel.fit/, or stay tuned to their official Facebook page at https://www.facebook.com/babel.fit/ and Instagram page @babel.fit for other exciting updates and announcements.

Fitness at Work, Men's Health, Non-communicable Diseases (NCDs), Wellness, Women's Health

Stressed out?

A quick dive into what STRESS means, and how you can manage it!

Pressured to perform at school? Managing timelines at work? People handling. Keeping the peace within the family. Everything is interconnected, and there are so many ways in managing and reducing stress in your life. Everyone is different too, so while some people may react explosively, others may simply laugh it off, run a marathon or resort to a quieter method be it through prayer, medication or mindfulness. Stress can arise from anything or anyone who places a high demand or expectation from you.

“Stress, if adapted can motivate us every day in our daily life”, – MYHEALTH

In an article excerpt from Ministry of Health of Malaysia MyHealth website, writers Prof. Madya Dr. Alvin Ng Lai Oon suggests that stress can be good or bad. He writes, “We need stress to survive. Stress, if adapted can motivate us every day in our daily life. Through stressful situations, we develop abilities to adapt, cope and respond to life’s demands. On the other hand, stress is bad when we are not able to manage it properly or when we view it negatively. Poor stress management leads to feeling out of control which in turn will lead to other unhealthy coping strategies,”.

According to a journal by Harajyoti, Dipankar, Lipika and Nabanita (2012) – “Comparative Study on Stress and Contributing Factors Among Graduate and Graduate Students”, stress factors were found to be behavioural, psychological and psychosomatic. In terms of behaviour, the study suggests that stress is caused by instability in relationships. The psychological aspects are where stress stems from from anger, low self-esteem, depression where all of it seems to be related to emotional disturbance. In psychosomatic terms, factors such as headache, sleep problems, ulcers and high blood pressure tend to cause stress and pressure. 

In the study, they found that females show often more symptoms in anxiety, back pain, neck pain, appetite and skin rashes. The report also said that there were studies that suggest that the inability to adapt to stress is associated with the onset of depression or anxiety. In one study, two-thirds of subjects who experienced a stressful situation had nearly six times the risk of developing depression within a month of experiencing stressful events. Some evidence suggests that repeated release of stress hormone produce hyperactivity in the hypothalamus-pituitary-adrenal gain and disrupts normal level of serotonin, the nerve chemical that is critical for feeling of well being. Certainly, stress diminishes quality of life reducing feeling of pleasure and accomplishment
and relationship are often threatened. The data was derived from a sample pool of 250 participants comprising of students and post-graduate students.

University of Puerto Rico’s Michael J. Gonzalez & Jorge R. Miranda-Massari (2014) published “Diet and Stress”. Here’s an excerpt from the report:
Stress happens in 3 stages. The first is an initial state of alarm (fight or flight response), which produces an increase of adrenaline. Living organisms can withstand
occasional extreme stress and still survive. The second stage is a short-term resistance mechanism that the body sets up to cope with the problem. The final stage is a state of exhaustion. The exhaustion stage occurs when the body has used up all
its available resources. If the situation is not taken care of, stress can produce long-term damage to the body, including heart problems, high blood pressure, the immune system problems (susceptibility to infections and allergies), skin problems (acne, itchy
rashes, psoriasis, and eczema), pain (neck, shoulder and back), diabetes, and infertility.
Stress affects the whole body.

Musculoskeletal System

When muscles are tense for prolonged periods of time, other reactions of the body promote stress-related disorders. Tension headache and migraine headache have been associated with chronic muscle tension in the area of the shoulders, neck,
and head.

Respiratory System

Stress can make breathing more difficult. For those with asthma or a chronic obstructive disease, getting enough oxygen can become difficult.

Cardiovascular

Repeated acute stress and persistent chronic stress can induce inflammation in the vasculature, especially of the coronary arteries. This is one of the proposed mechanisms associating stress to myocardial infarcts. It addition, it has been shown that the way a person responds to stress can alter cholesterol levels.

Endocrine

Stress affects how the hypothalamus signals the pituitary gland and the autonomic nervous system to secrete the stress hormones epinephrine and cortisol. The hypothalamus stimulates the adrenal glands cortex to produce cortisol and the adrenal me-
dulla to produce epinephrine. This gives the body the energy to run from danger.
In every stressful situation, there is a solution. Finding the root cause is key. In the next paragraph, we share some tips on the best methods in which you can manage stress in your lives. Remember these 3 letters, E, E & E!

Eat

A balanced diet is based on the “Myplate” of the food set. Eating is one of life’s simplest pleasures. Ever head the term “comfort food”? Nourishment for your mental and physical being comes from the food you meticulously plan throughout the day. Keep your food simple, light and nutritious so it’s easily digestible and keep you from feeling sluggish after lunch.

Stressful situations can increase the acid content in our stomach. Makes one think differently when they say “I have butterflies in my stomach”!

Our team had a very insightful read of Diet & Stress by Michael J. Gonzalez & Jorge R. Miranda-Massari, 2014. Citing the report, “…a food industry that provides main staple foods that are additional stressors (refined carbohydrates, excessive animal fats, artificial colours, preservatives, and sweeteners). Unhealthy eating patterns will only result in an increased level in stress, followed by further health problems in the near future if the issues are not resolved. With a healthy eating plan accompanied with scientific supplementation and a proper stress management program, one can overcome stress, prolong one’s life span, and reduce the likelihood of stress-related illnesses,”

“One of the main problems with on-going stress is the depletion of nutrients. The stress response is fight or flight; either action requires lots of energy. Stress utilizes many nutrients for energy production, even if one sits in front of a computer screen all day,”.
“B vitamins are essential for coping with stress, as they are used in most metabolic enzymes. Substances like sugar, alcohol, and caffeine will drain these resources and affect the functionality of the body and the brain. When under stress, the body uses reserve B vitamins,”.
“Foods can help relieve stress in several ways. Comfort foods, like a bowl of warm oatmeal can boost levels of serotonin, a calming brain chemical,”.

Exercise

For busy executives, you could incorporate some exercise into your day, just as though it were an important appointment. We would suggest a less strenuous routine, that would help you work out a sweat but without stressing your body out too much. 

Ed Haynes, founder and head trainer at a gym in Hong Kong shared that exercise itself stresses your body. So it’s not a good idea to pack physical stress on top of an already stressed body. You can read more about it here.

Rest

A really good rest is penultimate. When you get enough rest, your physical and mental condition is calm, balanced and ready to to make right decisions. Heed this advice. It’s been said, good rest is productivity’s best friend.

Here’s a tip from Dr Lim Li Ling, Consultant Neurologist at the Singapore Neurology & Sleep Centre, Gleneagles Medical Centre and Director, Sleep Disorders Unit, Singapore General Hospital.

Sleep-wake Schedule

Go to bed and get up at about the same time every night and morning respectively, including weekends. Try to have a regular schedule of going to bed and waking up. This will help you to anchor your circadian (“biological”) clock and establish a consistent rhythm of sleep. Read more…

REFERENCES:

  • Stress management by MyHealth. Read more…
  • A Comparative Study on Stress and it’s Contributing Factors among the Graduate and Post-Graduate Students by Harajyoti Mazumdar, Dipankar Gogoi, Lipika Buragohain and Nabanita Haloi. 2012. Read more…
  • Stress dan Kesihatan. Dr Izzat Haznil Bin Ismaal. Pegawai Perubatan PKU UTMKL. Read more…
  • Diet and stress. Michael J Gonzalez and Jorge R Miranda-Massari. 2014. Read more…

This article was written by AsiaFitnessToday.com editorial team with research by Nabila Azamuddin and Nur Nadiah Yazid, UiTM Sports Management faculty.

Features Malaysia, Fitness at Work, Non-communicable Diseases (NCDs)

Cara pantas untuk mengetahui apa itu STRESS dan bagaimana anda boleh menanganinya!

Tertekan untuk menjadi yang terbaik di sekolah? Pengurusan masa di tempat kerja? Berurusan dengan orang? Menjaga keharmonian dalam kalangan ahli keluarga? Semuanya saling berkaitan, serta ianya mempunyai pelbagai cara untuk menguruskan dan mengurangkan rasa tertekan dalam kehidupan seharian anda. Semua orang mempunyai cara yang berbeza untuk menanganinya, ada yang tidak dapat mengawal rasa tertekan dan mengganggu emosinya, ada juga yang boleh lagi tersenyum walaupun sedang tertekan, ada yang melakukan aktiviti luar seperti berjoging atau menggunakan kaedah yang lebih tenang seperti berdoa, mengambil ubat dan memuhasabah diri. Tekanan juga boleh wujud dalam apa-apa situasi atau daripada seseorang yang meletakkan harapan dan tanggapan yang tinggi terhadap kita.

“Tekanan jika disesuaikan dengan cara yang betul, ia boleh dijadikan sebagai motivasi dalam kehidupan seharian kita,” – Prof. Madya Dr. Alvin Ng Lai Onn, MYHEALTH

Dalam petikan artikel di laman web MyHealth Kementerian Kesihatan Malaysia, penulis Prof. Madya Dr. Alvin Ng Lai Oon mencadangkan bahawa tekanan boleh dilihat dari sudut yang baik atau buruk. Dalam penulisannya lagi ada menyatakan bahawa, “kita perlu rasa tertekan untuk hidup. Tekanan jika disesuaikan dengan cara yang betul, ia boleh dijadikan sebagai motivasi dalam kehidupan seharian kita. Melalui rasa tertekan juga, kita dapat meningkatkan keupayaan untuk menyesuaikan diri, mengatasi dan bertindak balas terhadap keperluan hidup. Sebaliknya, tekanan dari sudut yang buruk adalah apabila kita tidak dapat menguruskannya dengan betul atau kita melihatnya dari sudut yang negatif. Pengurusan tekanan yang teruk akan menyebabkan kita sukar untuk mengawal perasaan dan seterusnya akan membawa kepada pemilihan cara yang tidak baik untuk mengatasi masalah”.

Berdasarkan jurnal Harajyoti, Dipankar, Lipika & Nabanita (2012) “Comparative Study on Stress and Contributing Factors Among Graduate and Graduate Students”, faktor tekanan boleh didapati dari 3 aspek yang berbeza iaitu sebagai tingkah laku, psikologi dan psikosomatik. Dari segi tingkah laku, kajian menunjukkan tekanan adalah disebabkan oleh ketidakstabilan dalam hubungan. Dari aspek psikologi pula, asas tekanan adalah dari kemarahan, keyakinan diri yang rendah dan kemurungan dimana semuanya berkaitan dengan gangguan emosi. Manakala, dalam istilah psikosomatik, faktor seperti sakit kepala, masalah tidur, ulser dan tekanan darah tinggi cenderung kepada terjadinya tekanan.

Dalam kajian ini, mereka mendapati bahawa golongan wanita sering menunjukkan lebih banyak gejala kebimbangan, sakit belakang, sakit leher, selera makan dan ruam kulit. Laporan itu juga turut menyatakan bahawa terdapat kajian yang menunjukkan ketidakupayaan untuk menyesuaikan diri dengan tekanan dan ianya dikaitkan dengan permulaan kemurungan atau kebimbangan. Dalam satu kajian, dua per tiga daripada responden yang mengalami keadaan tertekan mempunyai hampir 6 kali risiko mengalami kemurungan dalam tempoh sebulan setelah mengalami tekanan. Sesetengah bukti menunjukkan bahawa pembebasan berulang hormon tekanan menghasilkan hiperaktif dalam tipotalamus-pituitari-peningkatan adrenal dan mengganggu serotonin tahap biasa dan juga saraf kimia yang penting untuk kehidupan yang baik. Sudah tentu tekanan mengurangkan kualiti kehidupan secara tidak langsung dapat mengurangkan rasa keseronokan dan pencapaian serta hubungan sering bermasalah. Data ini diperoleh daripada kumpulan responden sebanyak 250 peserta yang terdiri daripada pelajar dan pelajar pasca-siswazah.

Michael J. Gonzalez & Jorge R. Miranda-Massari dari Universiti Puerto Rico menerbitkan “Diet and Stress” (2014). Berikut adalah petikan daripada laporan itu “tekanan berlaku dalam 3 peringkat. Yang pertama adalah, keadaan penggera awal (tindak balas lawan atau lari), yang menghasilkan peningkatan adrenalin. Organisma hidup boleh bertahan dalam situasi tekanan yang melampau dan masih boleh bertahan. Tahap kedua adalah mekanisma penentangan jangka pendek yang diwujudkan oleh tubuh untuk mengatasi masalah tersebut. Tahap yang terakhir adalah dalam keadaan keletihan. Tahap keletihan terjadi ketika tubuh telah menggunakan semua sumber yang ada. Sekiranya keadaan tidak dijaga, tekanan boleh menyebabkan kerosakan jangka panjang kepada badan, termasuk masalah jantung, tekanan darah tinggi, masalah sistem imun (kecenderungan terhadap jangkitan dan alergik), masalah kulit (jerawat, gatal-gatal ruam, psoriasis, dan ekzema), sakit (leher, bahu dan belakang), diabetes dan kemandulan. Tekanan menjejaskan seluruh badan.

Sistem rangka otot

Apabila otot tegang untuk tempoh masa yang lama, tindak balas badan yang lain menggalakkan gangguan yang berkaitan dengan tekanan. Ketegangan sakit kepala dan migrain telah dikaitkan dengan ketegangan otot kronik di Kawasan bahu, leher dan kepala.

Sistem pernafasan

Tekanan boleh membuat pernafasan menjadi sukar. Bagi mereka yang menghidap asma atau penyakit obstruktif yang kronik, mendapat oksigen yang cukup boleh menjadi sukar.

Kardiovaskular

Tekanan kritikal yang berulang dan tekanan kronik yang berterusan boleh menyebabkan keradangan dalam vaskulator, terutamanya arteri koronari. Ini adalah salah satu mekanisme yang dicadangkan untuk mengaitkan tekanan keinfarksi miokardial. Selain itu, ia telah menunjukkan bahawa cara seseorang bertindak balas kepada tekanan dapat mengubah tahap kolestrol.

Endokrin

Tekanan memberi kesan bagaimana hipotalamus menandakan kelenjar pituitari dan sistem taraf autonomik untuk mengeluarkan hormon tekanan epinefrin dan kortisol. Hipotalamus merangsang korteks kelenjar adrenal untuk menghasilkan kortisol dan adrenal medulla untuk menghasilkan epinefrin. Hal ini menyebabkan badan menerima tenaga untuk lari daripada bahaya. Dalam setiap keadaan yang teruk, terdapat penyelasaian. Mencari punca utama adalah kunci penyelesaian. Dalam perenggan seterusnya, kami akan berkongsi beberapa tips mengenai kaedah terbaik bagaimana anda boleh menguruskan tekanan dalam hidup anda. Ingat ketiga-tiga huruf ini E, E & E.

Eat (Pemakanan)

Diet yang seimbang adalah berdasarkan “Myplate” daripada set makanan. Makan adalah salah satu keseronokan. Adakah anda pernah mendengar istilah “makanan yang selesa”? Makanan untuk mental dan fizikal anda berasal dari makanan yang anda rancang dengan teliti sepanjang hari. Pastikan makanan anda dalam keadaan yang ringkas, sedikit dan bernutrisi agar ianya mudah untuk dicerna serta membuatkan anda tidak akan berasa lapar selepas makan tengahari.

Situasi yang tertekan akan meningkatkan kandungan asid dalam perut anda. Ianya akan membuatkan seseorang berfikir apabila mereka berkata “saya mempunyai kupu-kupu di dalam perut”!

Kumpulan kami mengkaji dengan lebih mendalam mengenai Diet & Stress oleh Michael J. Gonzalez & Jorge R. Miranda-Massani, 2014. Berdasarkan kepada laporan itu,”…. industri makanan yang menyediakan makanan ruji utama yang merupakan tekanan tambahan (karbohidrat halus, haiwan yang berlebihan lemak, warna buatan, pengawet dan pemanis). Corak makanan yang tidak sihat hanya akan mengakibatkan tahap tekanan yang meningkat, diikuti oleh masalah kesihatan yang lebih lanjut dalam masa terdekat jika isu-isu ini tidak dapat diselesaikan. Dengan pelan pemakanan yang sihat disertai dengan suplemen saintifik dan program pengurusan tekanan yang betul, seseorang boleh mengatasi tekanan, memanjangkan jangka hayat seseorang, dan mengurangkan kemungkinan penyakit yang berkaitan dengan tekanan”.

“Salah satu masalah utama dengan tekanan yang berterusan ialah penolakan nutrien. Tindak balas tekanan adalah pertarungan atau penerbangan; sama ada tindakan memerlukan banyak tenaga. Tekanan menggunakan banyak nutrien untuk pengeluaran tenaga, walaupun seseorang duduk di hadapan skrin computer sepanjang hari,”.

“Vitamin B adalah penting untuk mengatasi tekanan, kerana ia digunakan dalam kebanyakan enzim metabolik. Bahan-bahan seperti gula, alkohol dan kafein akan mengurangkan sumber-sumber ini dan mempengaruhi fungsi badan dan otak. Apabila mengalami tekanan, badan menggunakan vitamin di simpanan,”.

“Makanan boleh membantu melegakan tekanan dengan beberapa cara. Makanan yang selesa, seperti semangkuk oatmeal yang panas boleh meningkatkan tahap serotonin, dan menenangkan kemikal otak,”.

Exercise (Senaman)

Kepada eksekutif yang sibuk, anda boleh menggabungkan beberapa latihan dalam rutin harian anda, seolah-olah ia merupakan mesyuarat yang penting. Kami akan mencadangkan rutin yang kurang berat, yang akan membantu anda melakukan senaman untuk mengeluarkan peluh tanpa memberi tekanan kepada badan anda.

Ed Haynes, pengasas dan ketua jurulatih di sebuah gim di Hong Kong berkongsi bahawa senaman itu sendiri yang akan memberi tekanan kepada badan anda. Oleh itu, ia bukan idea yang baik untuk meletakkan tekanan fizikal kepada badan yang sedang tertekan. Anda boleh membaca dengan lebih lanjut di sini.

Senaman dapat mengurangkan tekanan – Photo by Dorothy Castillo

Rehat

Rehat yang cukup merupakan tahap yang kedua. Apabila anda mendapatkan rehat yang cukup, fizikal dan mental anda akan berada dalam keadaan tenang, seimbang dan bersedia untuk melakukan keputusan yang bijak. Sila beri perhatian. Seperti yang dinyatakan, rehat yang baik adalah sahabat yang produktif dimana ianya memerlukan antara satu sama lain.

Ini adalah tips dari Dr Li Ling, Perunding Neurologist di Singapura Neurology & Sleep Centre, Gleneagles Medical Centre and Director, Sleep Disorders Unit, Singapore General Hospital.

Jadual Bangun Tidur

Pergi ke katil dan bangun pada waktu yang sama setiap malam dan pagi termasuk hujung minggu. Cuba anda tetapkan jadual biasa untuk waktu tidur dan bangun. Ini akan membantu anda mengawal jam circadian (biologi) dan mewujudkan ritma tidur yang konsisten. Baca dengan lebih lanjut…..

Rujukan:

  • A Comparative Study on Stress and it’s Contributing Factors among the Graduate and Post-Graduate Students. Harajyoti Mazumdar, Dipankar Gogoi, Lipika Buragohain and Nabanita Haloi. 2012. Read more…
  • Stress dan Kesihatan. Dr Izzat Haznil Bin Ismaal. Pegawai Perubatan PKU UTMKL. Read more…
  • Diet and stress. Michael J Gonzalez and Jorge R Miranda-Massari. 2014. Read more…

Artikel ini diatur oleh Nabila Azamuddin dan Nur Nadiah Yazid, UiTM Sports Management Fakulti.

Fitness at Work

Let’s #Move8, Warriors!

#Move8 fitness movement is set to get 2 million Malaysians off their feet and move it!

It is with great honour that we invite you aboard as a Move8 Warrior for the MOVE8 Fitness Movement by AsiaFitnessToday.com.

#Move8 aspires to get Malaysians to MOVE IT at the workplace, in schools and our neighbourhoods. When you sign up as a #Move8 Warrior, your employees and their families will benefit from group fitness training sessions and fun team activities. It’s proven that fitness activities helps improve workplace well-being, decrease absenteeism, improve productivity and foster stronger relationships. When your employees get active, they’ll inevitably activate your corporate brand values too!

Why are we doing this? Malaysia’s obesity rates are literally killing us! It’s shocking to read about the Economic Intelligence Unit’s report that over 38% of our population above 18 years old obese, and less than 1/3rd of Malaysians have ever exercise, the time is NOW to take action and enjoy life to the full. #Move8 movement activities foster togetherness, teamwork and are good fun!

Hari Malaysia #Move8 Ngajat & Zumba Dance at KL Car Free Morning

Who can join? Anyone. We have designed our programs to suit people from all levels of fitness! Company executives from the boardroom to the factory floor – frankly, everyone and Anyone can move it! When is the right time to get fit? NOW! Know someone we can reach out to? Tell us!


I’m a #Move8 Warrior! Sign me up


VIEW Move8 fitness eventS (click here) and apply promo code: “move8″to get 20% discount. Email us at info@asiafitnesstoday.com if you require further information.
Fitness, Fitness at Work

Lose Belly Fat with the Plank Challenge!

Do you dream of having a flat stomach? We have the solution for you!

AsiaFitnessToday present to you a challenge, over 30 days, to strengthen and tone your stomach.

The Plank Challenge is fairly easy to follow, even for beginners. Begin by holding the recommended timing for each plank, each day. It is recommended to perform the plank three times a day, excluding rest days. By the end of the Challenge, you should be able to hold your plank for 4 minutes.

30-Day Plank Challenge

To improve your quest for a flatter stomach, we recommend you to include lemon juice in your daily diet.

 

This post was written by Lauriane Nativel, AsiaFitnessToday.com‘s intern from La Salle Saint-Charles, Reunion Island.

AFT Features, Fitness at Work

Can exercise be therapeutic?

Exercise is Medicine® (EIM), a global health initiative managed by the American College of Sports Medicine (ACSM), encourages primary care physicians and other health care providers to include physical activity when designing treatment plans and to refer patients to evidence-based exercise programs and qualified exercise professionals, especially those with the EIM credential.

EIM is committed to the belief that physical activity promotes optimal health, is integral in the prevention and treatment of many medical conditions, and should be regularly assessed and included as part of health care.

Worldwide, it is estimated that physical inactivity causes:

  • 6% of the global burden of disease from coronary heart disease;
  • 7% of Type II Diabetes; and
  • 10% of breast and colon cancer cases.

Inactivity also causes 9% of premature mortality, or more than 5.3 million of the 57 million deaths that occurred worldwide in 2008. On the other hand, regular physical activity:

  • reduces mortality and the risk of recurrent breast cancer by approximately 50%.
  • reduces the risk of developing Alzheimer’s disease
  • lowers the risk of all-cause, cardiovascular, and cancer-specific specific mortality in adults with higher levels of muscle strength
  • leads to higher academic performance in children and adults

Despite these health concerns of being physically inactive:

  • More than half of U.S. adults (56%) do not meet the recommendations for sufficient physical activity set forth by the 2008 Physical Activity Guidelines for Americans,
  • U.S. adolescents and adults spend almost eight hours a day in sedentary behaviors, and
  • As much as 36% of adults engaged in no leisure-time PA at all.

Work sites have the potential to influence a great number of adults – many of whom spend the majority of their day sitting. In fact, our working environment is becoming increasingly more sedentary. Since 1950, 30% of Americans worked in high-activity occupations. By 2000, only 22% worked in high-activity occupations. Conversely, the percent of people working in low-activity occupations rose from 23 to 41%. Combined with the added life pressures (i.e. financial responsibilities, family issues) working professionals are finding that regular physical activity outside of the workplace is low on their priority list and often head home at the end of a long day instead of the gym.

Decreasing physical activity leads to reduced workforce output (presenteeism), greater absenteeism (due to illness), and lower physical functionality. Work sites are increasingly becoming more aware of these direct and indirect costs of inactivity, and are seeking out innovative strategies such as bike to work programs, work site wellness initiatives, as well as standing and/or treadmill desk stations.What is the role of EIM in the work setting?

EIM seeks to support these new and innovative work site wellness programs and concepts by providing an additional level of infrastructure to promote physical activity to employees. Many large employers have onsite health care professionals to provide yearly physicals and acute health services for their employees. EIM calls upon work site health care professionals to:

  • Assess the physical activity levels of all patients that they see
  • Provide information and education on the importance of regular physical activity
  • Give a basic exercise prescription (as appropriate)
  • Refer employees to existing programs or fitness facilities located at the worksite
  • Maintain close communication with onsite exercise professionals about the activity levels of inactive employees

This article has been compiled from website resource: Exercise is Medicine