Tag Archives: travel

Travel & Wellness, Wellness

Travelling to Southeast Asia’s popular destinations? Here’s a travel advisory checklist…

As borders open up and flights resume, tourism picks up throughout the Southeast Asia region. Our team at AFT has compiled this list of standard operating procedures (SOPs) for those who are travelling to popular destinations like Malaysia, Indonesia, Singapore, Thailand & Vietnam. Travel safe and always follow the SOPs. Enjoy!

Malaysia

Starting 1 May 2022, fully-vaccinated inbound travellers are no longer required to undergo pre-departure and on-arrival COVID-19 tests, including children aged 12 and below as well as for those who have been infected with COVID-19 within six to 60 days before departure to Malaysia. Travel insurance will also not be a prerequisite for foreigners entering the country.

Traveller’s Checklist into Malaysia:

  1. Download the MySejahtera app and create an account.
  2. Fill-up the digital pre-departure form via the ‘Traveller’ icon on MySejahtera.
  3. Verify your digital COVID-19 vaccine certificate. If you have previously verified your digital vaccination certificate on the MySejahtera application, you can skip this step.

Partially vaccinated and unvaccinated travellers are required to take pre-departure and on-arrival tests. They must also quarantine for 5 days upon arrival. Book your quarantine facilities here.

Indonesia

As of 28 April 2022, all International travelers, both Indonesian citizens and foreign nationals can enter Indonesia through the assigned entry points by air and sea (list displayed in the website above).

Travellers must abide with the strict health protocols implemented by the Indonesian government and must download the PeduliLindungi app before departure.

Travellers must show certificates (physical and digital) of having received a complete dose of COVID-19 vaccine consisting of two doses and/or a booster (third) vaccine which are administered 14 days before departure at the earliest as a requirement to enter Indonesia with conditions stated in the website above.

Indonesian citizens must show proof (physical and digital) of having received a complete dose of COVID-19 vaccine consisting of two doses and/or a booster (third) vaccine as a requirement to enter Indonesia, and in the event that the Indonesian citizens have not received vaccine abroad, they will be vaccinated in the quarantine place in Indonesia after a second RT-PCR examination with negative results;

The Indonesian government accepts all kinds of COVID-19 vaccine administered to international travelers.

In the event of foreign nationals have not received vaccine abroad, they will be vaccinated in the quarantine place upon arrival in Indonesia after a second RT-PCR examination with negative results (refer to the website above for full description).

Singapore

From 1 April 2022, there will be specific entry requirements in place based on whether you are fully vaccinated or non-fully vaccinated. 

We welcome all fully vaccinated visitors* to Singapore. No entry approvals, pre-departure tests, on-arrival tests and quarantine required.

*Fully vaccinated visitors and non-fully vaccinated children aged 12 and below will be allowed to enter Singapore.

Pre-departure checklist:

  • Obtain proof of vaccination and upload vaccination certificate onto the Vaccination Check Portal.
  • Secure tickets for any flight to Singapore.
  • Download the TraceTogether app and register your profile.
  • 3 days before departure: Submit SG Arrival Card and e-health declaration via the official and free e-service on the Immigration & Checkpoints Authority (ICA) website.

Thailand

Travelers may enter Thailand with or without quarantine based on their vaccination status and country of departure.

New entry requirements were introduced on May 1, 2022 but always check on the websites above for updates prior to your departure.

  1. Fully Vaccinated travelers will no longer need to apply to enter Thailand under the Test & Go or Sandbox scheme. A vaccinated traveler does not need to book 1 night’s accommodation in an approved SHA+ hotel or complete an RT-PCR test on arrival. Fully vaccinated foreigners will need to provide proof of insurance and their vaccination certificate when applying for Thailand Pass. Thai Nationals only need to provide their vaccination certificate as insurance is not required.Unvaccinated children under 18 years old may travel with vaccinated parents without quarantine.
  2. Unvaccinated travelers will have 2 options for entering Thailand:
    • Unvaccinated travelers will be able to enter Thailand under the existing 5-day Alternate Quarantine scheme; OR
    • Unvaccinated travelers will be able to avoid the 5-day Alternate Quarantine by completing an RT-PCR test and uploading the result into their Thailand Pass application. The test cannot be older than 72 hours before their arrival date. Book your AQ Hotel Quarantine today.

Vietnam

On 15 March 2022, the Ministry of Culture, Sports and Tourism issued Guidance on reopening the tourism activities under the new normal with the spirit “Adapting safely, flexibly and controlling the COVID-19 pandemic effectively” following the directions of the Government and the Prime Minister.

All Vietnam destinations are open. No self-isolation is required.

Here are key points of the new guidelines: RT-PCR test + visa + travel insurance now accepted for entry.

Upon arrival, you must present:

  1. Negative Covid-19 test result per passenger:

    Travelers entering via air: Present a negative SARS-CoV-2 test result (except for children under 2 years old) using RT-PCR/RT-LAMP method within 72 hours before entry into Vietnam. Or have a negative rapid test result within 24 hours before departure, certified by the competent authority of the country where the test is performed.
    Travelers entering via land, rail and sea routes: Present negative test results as mentioned in the section above. In case not presenting proof of a negative test result for SARS-CoV-2 as specified above, entrants are required to undergo a SARS-CoV-2 test at the border gate before entry (using RT-PCR/RT-LAMP method or rapid antigen test for SARS-CoV-2). Upon receiving a negative SARS-CoV-2 test result, they are allowed to enter and join tour activities. If the RT – PCR test result returns positive, they must follow strictly the regulations of the health authority.
    Children under 2 years old are not required to be tested for SARS-CoV-2. Having not been vaccinated against COVID-19 or having never been infected with SARS-CoV-2 before, they are allowed to enter and to join outdoor activities with their parents and relatives.
  2. Proof of valid medical/travel insurance covering Covid-19 treatment. Minimum cover USD10,000 (Link to info).
  3. Downloaded PC-Covid mobile app (Apple/Google Play) which must be presented to enter all VN establishments.

 

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AustraliaFitnessToday.com Travelling to Southeast Asia’s popular destinations? is licensed under a Creative Commons Attribution-ShareAlike 4.0 International license. Source: https://www.australiafitnesstoday.com/2022/05/17/travelling-to-southeast-asia/

AFT Interviews, AFT TV, AFTNews, AFTNews, Diet & Nutrition, Features Malaysia, The Kurang Manis Podcast

AFT Interviews: Malaysia’s “biggest” comedian Papi Zak: high uric acid got your tongue?

Video

We captured some curious questions from Malaysia’s “biggest” standup comedian and debut wrestler, Papi Zak (www.thepapizak.com), to Australia’s gastroenterologist and Instagram educator Dr. Pran Yoganathan (IG @dr_pran_yoganathan) – he spoke with us on Episode 3. Dr. Pran elaborates on the expensive tissue hypothesis (ETH) which relates brain and gut size in evolution (specifically in human evolution). Listen in to the trailer below for information on gout, uric acid on a high protein diet, our gut and metabolic health. 

The full episode of Ep. 4 with Papi Zak – listen below.

TV host & celebrity entertainer

Introducing Papi Zak, well known in the comedy circuit in Malaysia and the “biggest” Malaysia has to offer, states his website. For over 12 years, he’s written and performed material for his shows, and has fast established his quirky brand of humour and witty observations on the absurdities of every-day life. Zak was a former LiteFM and REDFM radio broadcaster and his comfortable presence in front of a camera has landed him screen work as the host of two television lifestyle programs – ‘The Halal Foodie’ and ‘Happy Endings’. Zak is currently the brand ambassador for Mr. Potato.

In doing our research on Papi Zak’s The Halal Foodie show, we found this bootleggish version translated and dubbed in Thai!

Papi Zak speaks to co-hosts Jasmine Low and Nikki Yeo in Episode 4 about his fitness journey – how he shed over 30kg from his 160kg stature, his childhood as a third culture kid, his mother’s amazing cooking, his new foray into wrestling and his quest to inspire others on the path towards fitness – just as he has. He also indulges us in his relationships… with food!

In this same episode, you’ll hear the voices of Dr. Pran Yoganathan, gastroenterologist featured in Ep. 3 and Dr. Desmond Menon, medical lab scientist from Ep. 2. Papi poses some curious questions Dr. Pran and together, we learn about gout, gut health, satiety, cholesterol levels and gout.

In the tradition of AsiaFitnessToday.com’s methods of using rhythm and movement as therapy, we introduce a comedy skit by Papi Zak at a TimeOut Kuala Lumpur show to seal off the episode. Tune in to the podcast to listen now.

Learn more about The Kurang Manis Podcast, click here: https://www.asiafitnesstoday.com/?p=9039.
Mental Health, Travel & Wellness, Wellness

Keeping active in Germany, from the North Sea to the Alps

Fed up with not being able to travel? Bored with looking at the same backdrop every time you work out? Here at Asia Fitness Today, we relish the chance to be able to enjoy the scenery from Germany.

With plenty of breath-taking vistas in Germany, there is something for everyone when keeping active during the holiday season, whether they are rivers and lakes or mountains and valleys. While traveling to Germany may not yet be a  possibility in 2020, countries like Singapore and Germany are making inroads to ensure safe travels for holiday-goers in time to come so that we can #DreamNowVisitLater. Additionally, with the #DiscoverGermanyFromHome campaign, launched by the German  National Tourist Board, visitors from Southeast Asia can virtually experience destinations in Germany — across the 16 federal states — from the comfort of their own homes. Plus, with all the fitness regimes and goals accomplished during Circuit Breaker or lockdown, training for cross-country biking will now be a breeze. 

The Best of Both Worlds: City and Country  

With more than 200 long-distance cycling routes in Germany, there are plenty of opportunities to see what its cities and countryside have to offer. The Rhine Cycle Route provides the quintessential German experience. With the river being at the heart of life in many parts of Germany, cyclists can explore the history, culture, and significance of the river from its source in the Alps to the North Sea coast. This route passes many UNESCO World  Heritage sites, including the celebrated 194-metre-high Loreley Rock cliff in the Upper  Middle Rhine Valley, as well as the idyllic medieval-era town of Constance, known for its impressive council building that was the home of the 1417 papal election. 

Meander Through Germany’s Wine Regions 

A 360° virtual ride of the Moselle

Cyclists who like to enjoy a taste of the finer things in life can explore routes through German wine country and vineyards. During the ultimate German Wine Route, cyclists traipse through one of the largest wine regions in Germany, where lush vineyards drape the terraced slopes between the foothills of the Palatinate Forest and Rhinland Plain. Here,  there are plenty of taverns and wineries where pitstops to taste Rieslings, Pinot Blancs and Dornfelders are not only recommended but a way of life. For those looking for an alternative, the Moselle Cycle Route cuts through the southern Vosges mountains in France and takes cyclists through the twists and turns of romantic valleys and Middle Moselle Roman wine presses. This cycling path also meanders past the Bliesgau UNESCO Biosphere Reserve, known as the Tuscany of the Saarland with a rich culinary culture. Visitors interested in taking this route, can also hop on the 360° virtual ride and ride through the loops and curves of the Moselle, from Koblenz to France. 

Relive a Part of Germany’s Magical History 

History buffs can take in the sights and sounds of the Allgäu Castle Park Cycle Loop, a 219-kilometre long route that comprises both scenic, historical, and culturally stimulating experiences. After drinking in the sights of Füssen’s old town, the trail leads cyclists to  Hohenschwangau, with its stunningly regal views of Alpine peaks, royal palaces and museums dedicated to Ludwig II — the fairy tale king. This path takes cyclists through the foothills of the majestic Alps, with plenty of castles, palaces, and monasteries to visit,  including the Falkenstein Castle, Pilgrimage Church of Wies — a UNESCO World Heritage  Site — and the Kaltentaler Brauhaus, known for its home-brewed beers.  

Hike Through a Slice of Paradise 

Those who may not be comfortable on bicycles can also explore Germany’s many athletic,  leisurely, family-friend and cultural hikes. With 50 routes of varying categories and a  200,000-kilometre network of trails that are peppered through some of the most stunning  terrains, going on foot does not have to mean missing out on the beautiful sights and sounds  of Germany. Roam through nature parks, national parks, UNESCO Biosphere Reserves,  and even mountain summits — all complete with hiker-friendly accommodation and  hospitality.  

A day-long hike on the 66 Lakes Trail — an hour outside Berlin — takes visitors through numerous lakes, streams, rivers, and marshes while marveling at historic monuments like the Sanssouci Palace and Cecilienhof Palace. Spectacular waterscapes aside, the Heidschnuckenweg Trail takes hikers through a sea of idyllic lilac fields and heaths dotted with Heidschnucke sheep, whose delicious meat and carpet-making wool are renowned in the region.  

Dubbed as one of Germany’s most beautiful hiking trails, The Painters’ Way combines romantic hikes in the Elbe Sandstone mountains with enchanting landscapes that provided inspiration for Romantic-era painters such as Caspar David Friedrich. Such views clearly transcend time, being the backdrop of Hollywood movies like The Chronicles of Narnia and  The Grand Budapest Hotel. If leisurely trails are the order of the day, opt for the Goldsteig  Trail, a classic Bavarian route named after the once-precious commodity of salt, or “white gold”. Now, it is more famous for the unmistakable Bavarian beer, where the amber nectar perfectly matches the region’s hearty cuisine. 

Cycling or hiking, there is plenty to discover in Germany’s expansive natural landscapes,  Alpine forests, as well as culturally significant locales.  

#staysafe #stayathome #traveltomorrow #DreamNowVisitLater

AFT Interviews, AFT TV, Travel & Wellness

Snowboarding and defying gravity!

Video

AsiaFitnessTodayTV: Snowboarding adventures from GoInternationalGroup.com on Vimeo.

Inspired by videos we’ve just shared in the AsiaFitnessToday TV Channel, we delve into movement exercises required to prepare for your weekend at the snowfields. Depending on the individual’s weight and height, leisurely snowboarding can help burn from 200 to 600 calories per hour for an adult under 90KGs. Go competitive and you could be burning triple of that! What this also means, is that your body will be undergoing intense workout while snowboarding, and ideally, a solid 4-6 weeks of preparation should get your ready for that spurt.

Muscles used while snowboarding

Firstly, let’s understand the types of muscles you’ll be using while snowboarding. Naturally strong muscles will help you last longer on the slopes. You’ll be using your quadriceps, calves and ankles for snowboarding. Your back will be at test too. Prior to a ski trip, it’s advisable to undergo some weight training to strengthen your hamstrings, thighs and arm muscles as well as strengthening your core. Some people head to cycling gyms to prepare their leg muscles. Here are some essential workouts to help in your preparation:

1. Up and down jump squats 

Squat down in position, then jump for the skies with arms wide open then land with your knees bent. Do this to help build power thighs for tackling big jumps.

2. Core strengthening exercises

Let’s work the obliques and abs area, since you’ll be using a lot of that area while navigating the snow. The medicine ball rotational throw is one of the most effective ones. Stand away from a wall with your shoulders facing the wall. Allow for about 2-3 feet. Hold a medicine ball, then twist your torso to throw the ball against the wall. Catch it when it comes back to you and repeat. To avoid injury, make sure you’re mentally and physically ready before throwing the ball. Be mindful, take your time, and strengthen your core (abs) muscles just as you’re about to throw.

3. Stationary Cycling

Riding helps to build endurance in your legs and stamina overall.

AsiaFitnessToday highly recommends working with a certified fitness trainer and keep safety first when working out.

Origin of snowboarding

Australian Darren Powell defied the laws of kinetic energy in 1999 when he recorded a top speed of 202 kilometers per hour at Les Arcs Resort, France. What a lot of people may not know, is that snowboarding was initially two skis strapped together by an engineer called Poppen in Michigan, USA. He attached a string to steer and it was called snufing – a combination of skiing and surfing.

Family bonding time at the snowfields

In a WhatsApp interview, Sydney-based business owner/restaurateur Madeleine Cheah shares that her family enjoys leisurely skiing, long walks and hikes as they work hard throughout the year in the hospitality industry. Vacations like these bring her family together and offers a nice respite from running their busy restaurants and cafes in Australia. Despite nursing a back injury and her husband his painful knees, both are determined to kick their heels back and enjoy the beautiful powdery snowfields of Chamonix-Mont-Blanc, surrounded by France, Italy and Switzerland. Lying at the base of Mont Blanc, the highest summits in the Alps, this area is renowned for its skiing.

Thanks to the Luongs – Madeleine, Hieu, Andy and Matthew for these amazing photos and videos from their recent skiing and snowboarding vacation to Chamonix Mont Blanc!