All You Need to Know to Sleep Better

Tuesday, 10 May 2022 - Framed around the effects of fast-paced changes and their related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending...

Tuesday, 12 April 2022 - Framed around the effects of fast-paced changes and their related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending...

Tuesday, 15 March 2022 - Framed around the effects of fast-paced changes and their related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending...

Monday, 28 February 2022 - Framed around the effects of fast-paced changes and its related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending...

Monday, 13 December 2021 - Framed around the effects of fast-paced changes and related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending...

14 December 2021 Framed around the effects of fast-paced change and related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending topics to...

29 October 2021 Framed around the effects of fast-paced change and related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending topics to harness...

6 October 2021 Framed around the effects of fast-paced change and related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending topics to harness...

26 August 2021 Framed around the effects of fast-paced change and related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending topics to harness...

29 July 2021 Framed around the effects of fast-paced change and related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending topics to harness...

8 July 2021 Framed around the effects of fast-paced change and related challenges on “live-work-play” trends, Active Health’s latest series of webinars feature key industry experts and thought leaders as they navigate trending topics to harness...

Fireside Chat with Dr. Benedict Tan and host Elliott Danker 10 June 2021 - As part of efforts to encourage a rethinking of live-work-play trends, Active Health initiated an engagement series of fireside chats with industry experts and members of the...

Standing from left to right: Active Health Coach Wan Xin, Lee Siew Hwa, Tan Lai Wan & Tan Gek HuaSquatting from left to right: Lim Boon Lian, Active Health Coach Stuart

14.2% of Singaporean adults suffer from diabetes. That’s 640,400 people. With this number, it is not surprising that in 2015, the International Diabetes Federation (IDF) revealed that Singapore had the second-highest proportion of diabetics among...

In a survey by market research firm Wakefield Research, more than 8 in 10 Singaporeans spend their weekends sleeping in to make up for the lack of sleep over the week. They also found out that Singaporeans are the second-most sleep-deprived people...

Poh Mun with fellow active seniors and Active Health Coach Christabelle HealthHub defines active ageing as a holistic approach that helps a person to optimise their physical, mental and social health, be actively engaged in society and have the...

Exercise Interest Group at Active Health Lab, Jurong East Sport Centre

When you eat, you are not only feeding yourself, but also the trillions of bacteria living in your gut. Nowadays, it is common for people to complain of gut-related symptoms such as bloating, heartburn, nausea, constipation and so on after a meal....

Prep: 10 Mins Cook: 10 Mins Portion: Serves This light one-dish recipe helps to meet the wholegrains, proteins, vitamins and calcium recommended for the day.

Prep: 10 mins Cook: 10 mins Portion: Serves 2 Fish is a good quality protein that is low in fat and easy to digest. The high protein content in fish appears to be related to preservation of muscle mass. Pair up with local greens for a delicious...

Prep: 10 Mins Cook: 10 Mins Portion: Serves 2 This delicious and fast to cook stir-fry recipe contains high-quality protein, iron, fibre and important vitamins are good for health.

Prep: 10 mins Cook: 20 mins Portion: Serves 4 Pumpkins are a great source of vitamins A and C, iron and magnesium. Adding tofu to this dish boosts protein content, yet lends the soup a thick, silky texture - the secret to creamy pumpkin soup,...

Prep: 10 mins Cook: 15 mins Portion: Serves 2 This is a warm and nutritious recipe for breakfast. Oats are whole grains that are high in soluble fibre and can help to lower bad cholesterol in the body. The added lean protein in this meal boost...

Note: This picture is taken before COVID-19.

By Gary Yang Note: This picture is taken before COVID-19. The big secret about active ageing is that there is actually no secret! That is right, it is for everyone and anyone, and there is no rocket science involved.

By Gary Yang Rita and her children at the Yellow Ribbon Run in 2014 As a parent myself, I know how hard it can be to keep up with my kids as I get older. Over the years, I realised that I am no longer as fast, flexible or have as much stamina...

By Gary Yang Note: All photos in this article were taken before the COVID-19 pandemic. You know what they say about strangers? That they are friends that you have not already met. Well, that’s exactly the case for a bunch of participants who became...

In today’s economy, shift work is becoming more prevalent than ever. What used to be a work arrangement unique to security, healthcare and hospitality industries is now becoming the norm in other industries. Thanks to our globalised economy and...

Have your friends been showing you their sleek, futuristic-looking sleep trackers on their wrists, and enthusing about how their useful gadgets are improving their health and lifestyle?

By Gary Yang Note: This photo is taken before the COVID-19 pandemic. If active ageing to you only means a group of seniors practising Tai Chi and playing chess at the void deck, stop stereotyping and check out what these awesome seniors are doing as...

Do you truly understand the food labels you see on your groceries?

Most of you reading this probably do some of the following cardio exercises in your fitness routine: running, cycling, swimming, walking, HIIT etc. Doing such exercises can improve your aerobic fitness, which is important as it provides essential...

Have you noticed that you are waking up earlier in the morning when it used to be impossible for you as a teenager to wake before 11am? You’re not alone. Sleeping habits change naturally as we age, especially in our older years. Hence, it is...

It’s no accident that most of us tend to sleep at night and wake at daybreak. As a result, we get hungry at specific times throughout the day. It’s a natural cycle that is innate in us humans.

Imagine how today would have been like for you if there was no circuit breaker. You might be rushing off to a fitness class after work or picking up your children from school. You might have arranged to meet up with your friends at a café or have...

Decrease stress and boost your energy What would you do different if you had more energy during the day? How about if all the stress in your life didn’t bother you as much? Regular physical activity, sport and exercise improves our energy...

Colourful photos of plant-based diet have been spreading like wildfire on social media and if you have not seen one on your Instagram feed yet, it is just a matter of time before one pops up. A plant-based diet comprises of ingredient sourced from...

Have you noticed more people exercising during this circuit breaker? For some who have gone outdoors, have you seen more people running on the roads and in the parks? While for those who are mostly indoors, have you noticed a large influx of...

With the Circuit Breaker in place due to the COVID-19 situation, have you been working from home and staying up late to meet a deadline as you juggle to care for your family in the day time?

Name: Serene TanAge: 60Medical History: Overweight, insomnia, mood swings

Name: Jason Seah Chin HoeAge: 50Medical History: Obesity; High Cholesterol; High Blood Pressure; Fatty Liver

Name: Rosalind Tan Age: 29 Occupation: Project Management in civil construction

With the ongoing COVID-19 situation, everyone is doing our best to stay healthy. Let’s hear from Singapore Sport Institute’s resident Nutrition and Sleep Expert, Dr Richard Swinbourne, as he addresses the following: Are some of us at greater risk...

Name: Janine Ong Yuen Mei Age: 25 Occupation: Web developer

Photo: Active Health The saying goes “You never know what you have till it is gone”. This applies to the human body and its strength. Between ages 30 to 60, there is a steady decline in muscle strength. Because the initial rate of decline is so...

Name: Karen Tan Ee Lynn Age: 40 Occupation: Regional Category Director, Sephora SEAPAC

Photo: Active Health Fasting has been around for centuries and is practised by many cultures and religions. Religious fasts are common amongst the Muslims, Hindus, Buddhists and Christians. Some religions practise abstinence from particular foods,...

For many of us, the thought of completing our first 5km road race can often be a daunting one. Running can be a mystery to many of us and we wonder how some of our peers can go for hours on end during a marathon while most of us struggle to keep...

Full name: Kang Yong Dian Jonathan Age: 38 Occupation: Senior Brand Manager

Name: Bert Grobben (Dr.) Age: 45 Occupation: Previously Corporate R&D and Open Innovation executive – since 2015 a serial entrepreneur and venture builder.

Name: Ng Wan LingAge: 29+Occupation: Works at ActiveSG Training Centre

Photo: Active Health Looking back at the past year, do you regret not exercising as much as you would have liked to? Did your commitments take up too much time that you felt completely drained by the end of each day to clock in a workout? Or did you...

Name : Luo YingyingAge : 37Occupation : Personal Trainer / Hockey Coach

Name: Yvonne Kong-HoMedical History: NilOccupation: Assistant Director, Partnerships in a university

With Christmas and the New Year upon us, that time of making resolutions, regretting that last eggnog and feasting to our hearts' content is now upon us. It is also the time where we make resolutions and many of us will begin a crusade trying to...

Name : Jen MacapagalMedical history : Overweight, smoker & drinkerAge : 32Occupation : Programme Manager and Team Lead

Name : LT KhawAge : 41Medical history : Renal Failure (Hemodialysis Patient), Kidney tumor stage 1.

Name : Kelly Ann PereiraAge : 37Medical history : Type 2 Diabetes; Gastroparesis

Name : Darren HoAge : 37Medical history : Obesity; Pre-diabetes; Fatty liver

With so many of us pressed for time in today's working environment coupled with the rising number of distractions, it is hard to sometimes put time aside for physical activity. Before we get there, let us first examine on the phenomenon of 60...

Photo: Active Health With tech giants like Apple and Google releasing Screen Time and Digital Wellbeing features, cutting back on device usage is easily one of the more popular trends of the digital age. Screen time allows you to determine how...

Photo: Active Health Rest days don’t always have to be about binge-watching Netflix on your couch. If you’re feeling especially energetic, you could engage in active recovery on your days off for a quicker recovery process. Unlike passive...

Lee Ying Ying and Desmond Lim. Photo: Desmond Lim “A journey of a thousand miles begins with a single step.” – Laozi Lee Ying Ying, 27 years old, who works at Casino Regulatory Authority (CRA), was already keen to change her lifestyle habits for...

Burning the midnight oil is a big part of student and working life. Under the stress of deadlines and examinations, many often pull all-nighters to stay on top of things. Sleep might seem like a small price to pay when you’re rushing through your...

If you keep up with the latest health news (or the Kardashians), you might have heard of the trendy low-carbohydrate ketogenic diet being raved about by celebrities like Kim Kardashian.

As with everything in life, a strong foundation is needed in an effective training programme. One of the most common mistakes made by advanced fitness enthusiasts is overlooking basic fitness attributes in pursuit of aesthetics. If you lead an...

With a food scene as rich as ours, it isn’t difficult to find a breakfast you would enjoy in Singapore. From a hearty bowl of noodles to grab-and-go kaya toast, the variety of options available will cheer up even the grumpiest early riser. While...

When you hear about strength training, what may come to mind are bodybuilders with hulk-like physiques. This leads many women to believe that strength training just isn’t for them. Don’t put the weights down just yet! Adding a little resistance to...

If you've been reading up on the effects of excessive screen time on one's health, chances are that you may have come across the term “blue light” more than a couple of times. This form of light has been found to have a disruptive effect on our...

The simple, everyday act of sleeping is not as straightforward as it once was. We either fail to get enough sleep or we find our bedtime haunted by insomnia or wakefulness. When it starts to feel like it’s impossible to get a good night’s sleep, it...

Catching up on your favourite drama or scrolling through social media sounds like the perfect activity to chill before bedtime, but these seemingly innocent actions can actually be very destructive to your sleep quality. Scientific research has...

For those of us who pay attention to our eating habits, monitoring calorie intake becomes second nature as we strive to master the art of weight management. While managing caloric consumption is definitely one of the more important aspects of...

Getting a full eight hours of sleep a night is often a struggle. To make matters worse, there are times when one continues to feel tired despite supposedly having gotten sufficient sleep. Truth is, there are many reasons to explain tiredness...

Physical education lessons are a required syllabus in Singaporean schools for a good reason – physical activity couldn’t be more important to a child’s physical, mental and emotional development. Like it or not, there is no denying that physical...

Gone are the days of the good ol' bedtime story and a cup of warm milk for sending kids of to beddy-bye. These days, parents find it so much easier to pass them a smartphone to watch some bedtime shows.

Naps are tricky things – sometimes they leave you feeling refreshed and energised while other times you feel even more exhausted! However, sometimes it feels impossible to make it through the day without having a nap to slip a little...

Laughter may be the best medicine, but physical activity comes in close second when it comes to fighting depression. That's right – physical activity is good for more than just strengthening your body and improving your health! Exercise gives...

Singapore is such a digitally-acclimatised society that spending too much time on digital devices has become a very common problem amongst children and adults alike.

From young children to working adults to even the elderly, most of us Singaporeans get a fair amount of daily screen time from the numerous digital devices that we own. We consume so much content from our digital screens that it’s easy to forget...

When it comes to raising healthy children, most parents are bound to worry whether their kids are eating well at school. Unfortunately, it’s hard to determine if the food sold at outside eateries and school canteens are nutritious enough to meet the...

Insomnia, the sleep disorder that makes it extremely difficult to fall asleep or stay asleep, can really adversely affect your energy level and work performance. While it’s possible to just endure the condition and push through if you only...

We live in a digital era where the nature of our lifestyles makes it near-impossible to get away from digital screens. While we used to celebrate the breakthroughs of technology and the convenience that digital devices brought to our lives, there is...

Losing a few hours of sleep the day before a big presentation or an important interview is a common enough occurrence. So is lying awake due to a mix-up involving your decaf coffee. However, when you’ve tried everything you can to maintain a...

Most of us DO know what healthy eating is all about: less fried food, less sugar and more vegetables and fruits. When it comes to having good nutrition, however, too many of us don’t know the full details of the benefits of good nutrition and how to...

Being physically active has been a huge ongoing campaign in Singapore for the past few years. State-wide challenges such as the National Steps Challenge reward us for being physically active but is there a bigger message at hand here? We all know...

Lunch times can be the best and worst parts of an office professional’s life. On one hand, the break is most welcome but on the other hand, lunch often involves a mad rush to get in a long line for food. Why not beat the queue and prepare your own...

We all have days when we just feel like hitting the snooze button and sleeping in. This feeling of constant lethargy may continue to persist, even after a good night's sleep. While some may chalk it up to being nothing more than a case of the...

High intensity interval training or HIIT is a form of cardio exercise done in short, intense bursts that aims to maximise athletic performance under conditions where the muscles are deprived of oxygen. HIIT is a great form of exercise to include in...

A healthy diet is integral to good health, no matter what your age is. While specialised diets like the Whole30 or Paleo diet have become increasingly popular in recent years, there isn’t a distinct need for you to undertake something as specific in...

As our entire nation moves towards a more active lifestyle with island-wide initiatives like the National Steps Challenge encouraging active participation from all, there's no reason for seniors to feel left out! Retirement shouldn’t be an excuse to...

Most of us don’t like the idea of allowing young children to spend long hours watching TV or playing games on a smartphone. Conventional wisdom agrees that too much screen time can’t be good for growing children and that there should be limits in...

Shedding some extra kilos is never easy and it’s a common assumption that the simplest and most straightforward way to hit that weight-loss target is through some intense dieting. While diets can serve to reduce your calorie consumption by a...

It’s the wee hours of the morning. You’re tired and you’re lying in a comfortable bed, but you can’t fall asleep and you haven’t been able to for the past few hours. Sound familiar? Most of us have experienced some measure of insomnia at least...

Being obese isn’t good for our health – this we know. Healthy lifestyle campaigns have always emphasised the need to keep our weight within an acceptable range, and for good reason. However, weight-loss isn’t isn't a one-flavour dish; there are...

Most parents won’t say an outright no to letting the youngest member of the household get some television or smartphone time – it's often been viewed as a somewhat convenient tool when it comes to occupying a child's attention. However, an excess of...

As parents, we can’t help but fuss over what our children eat when they first start out on solid food. However, we tend to monitor less as they get older. After all, there are more pressing concerns like academic performance and social habits to...

Previously, we discussed why millennials just don’t seem to be getting enough sleep. However, studies on sleeping habits in Singapore show that it’s not just the millennials who are staying up later. The rest of us are too – students, young...

Singapore is bracing for a rapidly ageing population in the decades to come, with healthcare facilities here slated to expand and cater to a predicted increase in treatment for age-related diseases. Ageing can be a daunting prospect, not just for...

You probably already know that spending too much time with your digital gadgets can have a negative impact on work productivity and also interfere with your real-life interactions. However, new research shows that those are not even the worst...

Snacking doesn't have to be bad The term “snacks” has become so synonymous with unhealthy treats like potato chips and ice cream that people assume eating healthy means having to get rid of all snacks. However, snacks need not necessarily be junk...

Singapore is a sleep-deprived nation; there’s no doubt about that. What many don’t know is the reason behind this lack of sleep, especially in the case of millennials – people who never really had to wake up at the crack of dawn to tend to farms...

Active Health Lab. Photo: Sport Singapore 23-year-old Brian Kee, a Business Development Executive, decided to take charge of his health and has not looked back since.

When it comes to workouts and fitness, we are often faced with an information overload. We are sometimes exposed to a range of “facts” that are actually not true, making it difficult to separate fact from fiction. Photo: Sport Singapore It is now...

Maybe it is the sun, the expensive gym membership, or just our hectic lives – it can be easy to make up an excuse for not exercising at all. Nonetheless, we all need regular exercise, to make sure our cardiovascular fitness levels are at an optimum....

When you are running after a bus or reaching out to catch something that has dropped from a table, you will realise the importance of maintaining speed and agility as you age. Photo: Sport Singapore

Sometimes, the busier we are in the office, the less we make the effort to move. A lot of our working hours are spent sitting on a chair, often leading to stiff joints.

Executives will be glad to know that there are exercises out there that can help help them go the distance with maximum efficiency. Photo: Sport Singapore

As we get on with age, it is more important than ever to maintain a healthy lifestyle. You can take an active role in your health by making small and easy decisions like stretching regularly to improve your flexibility, so you can keep falls, aches...

What if making the healthy choice was easier than making the unhealthy one?

You try to wake up early to go to the gym, but usually find it very hard to drag yourself out of bed. Perhaps that leads you to stay up an extra hour after a long night working overtime just so you can fit in a short jog around the neighbourhood.

Prevent disease and improve your quality of life with good nutritionPeople who eat more fruits and vegetables, whole grains, and unsaturated fats, as well as less salt, sugar, and food overall are at much lower risks of developing:

Adequate sleep improves your confidence and helps you lose weight. Losing weight requires more than just eating better and being more active. You have to be determined, disciplined, and patient. You must have self-confidence and believe in...

Technology is an essential part of our lives now, but spending our free time locked on screens means that we have less time to devote to eating healthily, sleeping well, and doing physical activities.

As Singaporeans, we love our food, and we have such a wide variety of options to choose from.

Engaging in regular physical activity comes with plenty of health benefits, such as reducing risks of chronic diseases, increasing daily energy levels, and even improving work productivity.

Singaporeans clock an average of 6.5 hours of sleep per night, which is lower than the minimum of seven hours recommended by experts.

Increase your fitness and overall physical capacity Being more active, playing more sports, and exercising more often will improve your fitness and sports performance.

Healthy eating linked to productivity and job performance The links between healthy eating and weight loss are pretty clear. People who eat more fruits and vegetables lose weight more easily.

Adequate sleep improves productivity and mental performances. Falling asleep at the office doesn’t mean you’re working too hard. It means you’re not sleeping enough at night.

Adequate sleep prevents disease and improves longevity. With 44% of Singapore’s adults getting fewer than 7 hours of sleep each night, insufficient sleep is a public health epidemic. Research shows that sleeping less than 7 hours per night...

Screen time erodes mental health and productivity Distractions. They are everywhere. And it's a major problem.

Screen time makes it even harder to fit in physical activity Singapore’s adults spend 1,554 minutes of time, every day, on screens for recreational reasons. The minimum amount of physical activity, sport, and exercise needed to significantly...

Improve productivity and mental performance Did you know that more physical activity can improve your performance at work? Moving more affects job performance in many ways:

Boost your energy and stress less Good nutrition will change your life - it’s that powerful. It will quickly improve energy levels, and help you manage stress more easily.

Your sleep is suffering from screen time Sleeping more than 7 hours per night makes us more motivated and productive, and helps prevent almost every major chronic disease.

Your healthy secret weapon: adequate sleep improves your energy and decreases stress. What if you could put more effort into everything you do? What if you could deal with adversity better? Bounce back faster? Thrive under pressure? Pretty...

Lose weight with healthy nutrition Diets are terrible. They are terrible because they are often: very difficult very different unreasonably restrictive nearly impossible to keep going

Prevent disease and improve longevity Moving more prevents the onset of many common diseases, and helps us live longer. People with low levels of physical activity have a greater risk of death even when compared with those who are active but...

Screens distrupt our healthy nutrition habits Let’s get right to it. Using screens at meals is a problem because it makes us gain weight. People who use screens during meals. Eat more during the meal. Snack more after a meal. Eat faster. Don’t...

As we make our daily food choices, we tend to classify our food as either healthy, or unhealthy. However, often than not, these classifications end up being oversimplified or even inaccurate. In fact, certain “unhealthy” types of food are...

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