Fit and Fine Through Time

feature

fit andfine through

time The road to a long and fulfilling life starts with a few good healthy habits.

Four individuals in different stages of life talk about their personal paths to well-being.

By stacy hsu

S

ingapore has often been called a great place to bring up a family and for educating children. And if the Government has its way, it will soon be an ‘age-friendly’ place for people to grow old in.

Like other developed Asian countries such as Japan, Korea and Hong Kong, rising affluence coupled with longer lifespans means that Singapore has a rapidly ageing population. By 2030, one in five residents will be over 65-years-old.

The number of people aged over 65 will jump threefold to reach over 900,000.

8

WELLNESS FOR ALL

Experts believe that ageing well means having a lowered risk of disease and maintaining a high level of mental and physical function.

According to Dr George Vaillant, an American psychiatrist who has studied 824 men and women in the Study of Adult Development at Harvard University Health Service for the past 35 years, ageing well involves an all-encompassing approach that includes eating well and exercising.

Apart from these, it is important to pursue lifelong learning as well.

“Curiosity and creativity help transform older people into seemingly younger ones,” Dr Vaillant

says. “Those who spend time with younger people as they lose older ones can adapt better as they move into their 80s.”

What then is the secret to leading the right lifestyle so that you can live a long and fulfilling life? One way is to practise healthy habits early. Exercising regularly and eating sensibly are tried and tested ways to good health.

How do you juggle a busy schedule and stay on the wellness track? The people featured on the following pages show you how keeping healthy can be easy and fun at the same time!

20s

At his heaviest, DEREK TAN, 27, weighed 111kg. Playing tennis helps this mortgage broker stay trim and fit.

Interview by GENE KhOR

Photos: wilson Pang, CoRBis

“I picked up tennis when I was in Secondary 1. Everyone else was playing more popular sports like football and basketball, so I wanted to try something different. I played throughout secondary school, but stopped after joining Ngee Ann Polytechnic in 2002 to focus more on my studies. It proved to be a big mistake — I started gaining a lot of weight as a result.

At my heaviest, I was 111kg. Although I’m 1.83m tall, that is still quite heavy.

Thankfully, National Service [NS] helped me shed the kilos. After I completed NS in late-2007, I joined the

“

Unlike running — which can get monotonous — in tennis, you are facing an opponent, which is great for someone who is competitive like me.”

banking industry as a personal financial consultant. But it was only after I left in 2010 to become a mortgage broker that I found the time to pursue tennis again. The job’s flexible schedule initially allowed me to play up to three times a week! It’s now just once a week though, as I have more responsibilities.

I love tennis because it provides a great cardiovascular workout that never gets boring. Unlike running — which can get monotonous — you’re facing an opponent, which is great for someone who’s competitive, like me. It’s a full body workout as well. You feel your lungs and leg muscles working harder as you sprint for the ball. And to get a good smash with your tennis racket, the power comes from your entire body swinging in tandem with your arm. Also, because I wanted to get better at my game, I became more conscious of my health by watching what I ate and doing other forms of exercise, like yoga and football. Currently, I weigh 80kg.”

Apr-Jun 9

FEAtuRE

30s

10

WELLNESS FOR ALL

Getting a group of friends to join him on cycling and rollerblading trips is what helps 34-year-old IT manager GAVIN RODRIGO stay motivated.

Interview by JOLENE LIMucO

Checking in

“I used to play a lot of sports when I was a teenager. My friends and I would compete in amateur ice hockey and in-line hockey tournaments. However, I started getting lazy once I started working.

On my 33rd birthday, I made a resolution to lose weight. I was starting to feel lethargic. I was also aware of my high cholesterol, which is hereditary. I was told I had high cholesterol when I was 19-years-old but didn’t think much about it until then.

“

Exercising is the best way for me to lose weight because I love to eat and I don’t think I’ll ever want to stop eating my favourite foods.”

Photo: wilson pang

In December, I decided to try cycling from my home in Bedok to Changi Coastal Road and back. The 32-kilometre ride allows me to de-stress and get my mind off work. Now, I cycle three times a week, covering an average of 30 kilometres per trip.

I have also got into the habit of rollerblading twice a week with friends.

We cover about 18 to 24 kilometres each time. I work pretty long hours but I make time for exercise. Sometimes I even conduct meetings with one of my colleagues as we cycle.

I think the best way to stay motivated is to get a group of friends to work out with you. My friends and I keep track of one another’s progress via an app called Endomondo. We can see the routes, distances and calories burnt through this app. In the three months since I started exercising regularly, I have lost 6kg — I now weigh 77kg. Exercising is the best way for me to lose weight because I love to eat and I don’t think I’ll ever want to stop eating my favourite foods.”

You feel and look fine, but you shouldn’t wait for disease to rear its ugly head with signs and symptoms to do something about it. No matter what your age is, these are some of the regular check-ups to schedule.

If you are

FOR WOMEN

and above, screen for...

and above, WHO ARE SEXUALLY ACTIVE, SCREEN FOR...

18

OBESITY The Test: Have your Body Mass Index (BMI) and waist size measured Frequency: At least once a year HYPERTENSION The Test: Have your blood pressure measured Frequency: Once every two years, or more frequently if advised by your doctor

25

CERVICAL CANCER The Test: Pap smear Frequency: Once every three years BREAST CANCER The Test: Mammogram Frequency: Once every two years

If you are

40

If you are

50

and above, screen for...

COLORECTAL CANCER The Test: Faecal Immunochemical Test — to look for blood in your stools Frequency: At least once a year The Test: Colonoscopy — a thin flexible tube with a fibre optic camera is inserted into the anus to examine the large intestine and rectum to examine for unusual growths Frequency: Once every decade

and above, screen for...

DIABETES The Test: Fasting Blood Glucose — a blood test after an eight to 10 hour fast to determine if your glucose levels are within normal limits Frequency: Once every three years, or more frequently if advised by your doctor HIGH BLOOD CHOLESTEROL The Test: Fasting Lipids — a blood test after an eight to 10 hour fast to determine if your cholesterol levels are within normal limits Frequency: Once every three years, or more frequently if advised by your doctor

Source: Health Promotion Board

Apr-Jun 11

FEAtuRE

40s

Something’s amiss if 40-something media practitioner PHYLLIS CHEAH doesn’t exercise.

Interview by FaIROZa MaNsOR

Protection plans whether it’s an accident or illness, you can’t anticipate all of life’s curveballs. thankfully, health plans are available to buffer potentially exorbitant treatment costs. one such plan is Medisave, which helps singapore Citizens and Permanent Residents put aside 7 to 9.5 per cent (depending on age group) of their monthly income into Medisave accounts. these can be used for personal or immediate family’s hospitalisation, day surgery and certain outpatient expenses. on top of Medisave, insurance companies also offer a range of health policies.

12

WELLNESS FOR ALL

“Staying fit and keeping healthy to me is not a chore I feel obliged to accomplish, but a natural part of my lifestyle. I’ve always been quite active. Growing up, I was a long-distance athlete and also played in my school’s basketball team.

Now, juggling a packed work schedule and being a mother of two — a 17-year-old daughter and a 12-year-old son with special needs — setting time aside to exercise can be challenging. But having retained a competitive streak from my younger days, I wanted to prove to myself that I could overcome this hurdle. That’s why I run. It’s the most convenient workout. I can do that anywhere and fit the exercise within any window of downtime I have.

I run about three to four times a week, mostly on the treadmill in the gym, covering five kilometres each time.

I prefer sweating it out indoors because I have weak ankles so I have to be very careful on uneven terrains. Also, there’s air-conditioning! I also go on the other gym machines to tone and strengthen my arms and core muscles.

On weekends, my husband and I play squash or tennis, or we go for a swim.

The kids are not quite on board our fitness regime yet, but I make sure they eat healthy — plenty of vegetables.

When I’m not being active, I’d feel as though something’s amiss. And I’d tell my husband at random moments, ‘Hey, I really need to go for a run.’ I make a point to exercise even when I travel. Yes, packing workout gear occupies quite a bit of suitcase space. That’s why I go up the plane wearing my running shoes. Not very glamourous, is it?”

Here are some questions to ask before signing on the dotted line. ✔ what will my health insurance policy cover? ✔ how much will i be paying for my health insurance? ✔ what is the penalty if i do not pay any premium on time? ✔ when or in what circumstances will my health insurance policy end? ✔ how do i make a claim? ✔ how will my future premiums be affected after i have made a claim?

60s

Brisk walking allows retiree GWENDOLYN KOH, 60, a chance to catch up with her friends while exercising.

Interview by GENE KhOR

“I had my first taste of brisk walking back in 2007. I had started bringing my then-four-year-old granddaughter to the park near my home to play and got to know some neighbours from my estate.

They were having one of their daily walks around the park and invited me to join them.

The first few times were exhausting — I was panting after one round. But I really enjoyed the company of my new kakis (Malay slang for ‘good friend’), so I kept going back. Now I’m walking 10 to 12 rounds with them! These days, we

“

I walk as much as I can, whether it’s to the market to buy groceries, or even to explore new places with my kakis.”

Photos: KElVin Chia, RoY liM

walk at Punggol Park as well. It’s near my granddaughter’s primary school, and it’s convenient to head there if I’m dropping her off in the morning. The park’s much larger than the one near my place, so we only do three to four rounds.

One of the ‘gang’ went online to check and found out that we were walking four to five kilometres on average!

Now I walk as much as I can, whether it’s to the market to buy groceries, or even to explore new places with my kakis, like all seven floors of [shopping mall] Mustafa Centre. I’m happy that even at my age, I’m still fit enough to walk such long distances. Brisk walking has not only made me fitter, it has also proven to be a great networking tool as I’ve made new friends in the process.

More importantly though, I feel that this interaction helps stimulate the mind, which is important as we get older. We talk about everything, from topics like our children and grandchildren, to the local economy.”

Apr-Jun 13