Despite having to give up Hyrox 24 and shifting from training to rehabilitation, I look forward to regaining function in my calf and eventually competing in Hyrox when the time is right. For anyone recovering from an injury, know that you are not alone in this journey. Stay positive and optimistic so you too can take the next step in recovery.

I deliberated extensively before penning this blog, torn between keeping Mt. Pulag a secret and sharing its wonders. However, nature's beauty is meant to be appreciated and experienced by all. My hope is that by sharing this journey, more people will be inspired to venture into nature and reap its health benefits.

As we bid farewell to the negative attitudes of 2023 and welcome the promise of 2024 with positivity, let us carry forward the understanding that health is not only a dynamic and modifiable aspect of our lives but also a profound source of security, freedom, and wealth. The recognition that health is modifiable underscores the power of conscious choices in shaping our well-being. Lifestyle decisions, such as maintaining a balanced diet and engaging in regular exercise, can actively contribute to positive transformations in our health trajectories.

As the year comes to an end, it provides a great opportunity to reflect on the past year and years gone by. Since this is a health article, naturally, I am suggesting that we reflect on health—specifically, our attitudes towards it. This is because attitudes shape behaviors, and behaviors, in turn, shape actions. Every action we take, whether it's going to bed early or opening a bag of chips at 10 pm, can be traced back to our attitudes. If we can change our attitudes, changes in behaviors come easily, and we do not need to rely solely on sheer determination to make the change. So, let's explore various attitudes and reflect on which ones apply to us.

In this article, we will be interviewing Pang Hao, who has always been physically active and is here to share what he has learnt this year with his exercise regime. He is a father of 2, holds a full time job and still finds time to train regularly. He is a certified kettlebell, pilates and MovNat coach, an avid runner who has got into road cycling, triathlons and more recently BFT.

We are in the midst of the holiday season and we take vacations because we need a break from our usual work routines. Many of us take this opportunity to travel out of the country. A change of environment brings about a change in mindset. We become more relaxed and may indulge more than we usually do, abandoning healthy lifestyles and exercise regimes. This article discusses how we can still keep healthy while enjoying the fruits of our labour.

Within our social circle, it is not difficult to find someone who joins a group exercise class. My uncle goes to Tai Chi classes, my wife loves spin, pump, and BFT classes. I have friends who are into yoga, pilates, barre, f45, and CrossFit. The government supports group classes too. There are numerous classes conducted by the Health Promotion Board, ActiveSG, and community centers probably due to the favorable results from research that suggest that group classes promote adherence to exercise, reduce stress, and improve well-being. This begs the question; are group classes for everyone? In this blog, we will discuss the pros and cons of group classes to help you decide if you should join one as part of your journey to better health.

Anyone who knows me would know what a coffee addict I am. I had my first cup of coffee when I was in secondary 4 and cramming for an exam. The boost of alertness from instant Nescafe allowed me to pull all nighters which contributed to passing my O-levels. From then on, it led me down the rabbit hole of coffee addiction.

In the last episode of the series, Dan showcased Singapore as a Blue Zone 2.0 which revealed an increasing trend in life expectancy. Factors that contributed to this as he described in his show were the Proximity Housing Grant that encouraged families to stay close together, a safe environment for people to live, “Healthier Choice” labels for food and food stalls, a convenient transport system, government subsidised exercises classes and parks and fitness stations for people to exercise. Can Singapore really be the next Blue Zone?

There are many factors that affect balance that could very well be prevented and addressed if detected early. We do not have to wait until we suffer the first fall, but can nip them in the bud and address them early.

Balance is the ability to maintain a stable and controlled position of the body. When we have better balance, we are able to maintain equilibrium and prevent falls. Balance however, requires the integration of various body systems.
The Vestibular system. Vision. Proprioception. Central Nervous system Cognitive processing. Musculoskeletal system

the pull of consumerism may be very rampant and strong in today’s society, but we can still exercise our own free-will to reduce its power. There are steps we can take to disallow consumerism to rob us of our health and happiness but only if we make a conscious decision. Life can be healthier, happier and more fulfilling.

The sedentary epidemic is a growing public health concern that is linked to a number of chronic health conditions. The increasing use of technology and the rise of sedentary jobs are major contributing factors to this problem. To combat the sedentary epidemic, it is important for individuals to increase their level of physical activity and reduce the amount of time spent sitting, while employers can play a role in promoting active lifestyles among employees. By taking steps to address the sedentary epidemic, we can improve overall health and well-being and reduce the burden of chronic diseases.

The 2023 SEA GAMES held in May 2023 has come to an end and you might have watched it on the television or read about it in the papers. What you hear mostly about are the victories, the cool pictures of athletes on podiums, the big airport welcome from fans. In this blog, I will tell you about the lessons I've learnt from working with high performance sports as a Team Physiotherapist spending more than 2 weeks in Cambodia with 2 sporting teams and the lessons we can learn beyond the glitz and glamour they show you in the media.

People invest their money. Do you know that you should invest in your health too? This article will explore the reasons why people do not invest in their health and how to combat that.

From my conversations with the guides, there were about 120 of us attempting summit climb today and the snaking long line of climbers show how popular this trek is. Everyone of us had the same goal: To reach Sayat-Sayat Hut which is the final checkpoint before the cutoff time of 4.30am. Fail to do so and you would not be allowed to proceed to the summit. Sayat-Sayat is the highest hut on the mountain at 3,668m. The path leading to the hut involves lots of wooden steps, with varying widths. Miss a step and the result would be exceptionally traumatic. You had to concentrate on each step, one at a time and not let fatigue nor fear set in.

The trek began with the pickup from the accommodation at Kota Kinabalu at 6.15am. It took about 2 hrs to reach Kinabalu park which was where we did our registration and meeting the guide. We were then transferred by van to the starting point and that's when we started our accent via Timpohon Gate at around 9.15am. about 300m into the trek, you would see a waterfall to your left, the first of many majestic sights. It is important that a steady pace is kept. Keeping intensity to nasal breathing, the heart rate zone should never reach the red zone if not pace would not be sustainable. At each hut, we took 5 mins of break, hydrating and replacing calories with snacks that were brought. Keeping to the pace, without rushing, you get to enjoy the surroundings at your own time. At 11.30am, we reached the Layang Layang hut which was also our lunch stop. Lunch provided included roasted vegetables and a huge portion of grilled chicken. Other trekkers had chicken curry served in a plastic bag.

I am writing this article wearing compression socks for recovery for aching muscles after 2 days and 1 night of the famous Mt Kinabalu trek. In this 3-part series, I will be sharing my experience and lessons learned so here’s the first part of the journey.