Give It A Stretch

Before we start on any exercises, it is important to do warm-ups and stretching to reduce muscle tension, avoid muscle cramps and prevent any muscle injuries.

Here are 4 simple warm-ups you can do before getting into your work out.

Stand up, march on the spot with knees raised to the level of your hip for 10 seconds.

Do hip rotations in both directions for 10 seconds.

Raise both arms up at your sides with straight elbows, and do 5 forward and 5 backward circular movements with your arms.

Do slow head rotational movements clockwise x 3 and anticlockwise x 3.


(Little to no exercise history)

Upper Limb


Tricep Dip



Lower Limb




(Exercise once every week)


(Periodic exercise enthusiast)

Additional Workout Tips

Here are some pointers on how to prepare yourself before embarking on an exercise programme:

Check your health

There are 3 things you can do to review your body’s condition - check your temperature, time your breathing rate (over 60sec) and heart rate (over 60sec). If any of these are higher than normal, consider postponing your exercise. A normal resting breathing rate for adults is <20 breaths a minute.

A normal resting heart rate for adults is <90 beats per minute.

If you are experiencing any aches and pains in any joints, consider postponing your exercise.

Create a plan

The principles are easy: start simple, start small, start slow.

You should not increase duration and intensity at the same time. Increase one or the other, and only at 5-10% increments at a time. After you make a plan, stick with it. Unless you have been exercising regularly, resist doing more than what you have planned after completing your scheduled activity, even if you are feeling good. This is so that you exercise safely and within your abilities.

Make it a habit

You should start off with 1-2 sessions a week, then maintain it for at least 2-3 weeks before increasing the frequency. Once your body adapts to doing regular exercise, it will be easier to keep the momentum going.

Monitor your progress

This is where having access to user-friendly technology comes in handy. You don’t actually need to wear any special tracker as there are plenty of free activity tracking apps in the market now. Take advantage of such app as most of them allow logging of manual activities.

I personally use Garmin Connect, but there are many others out there like TrainingPeaks, MapMyFitness etc. Ultimately, these are platforms that allow you to record your activities, and then allow you to view and analyse them over time. The main benefit of these is to see your fitness improve over time, and help you judge if you are doing too much too soon.

If you feel discomfort anywhere at any point during your exercise, you should stop immediately. If you do not feel better within a few minutes or if you feel progressively worse, consider calling 995 as it could mean a medical emergency.

Do not resume your exercise even if you start feeling better. Consult a doctor at your soonest convenience to check for any undiagnosed medical condition.

While managing our physical and mental health is important, it is also paramount to practice caution and safety. Little steps are still better than nothing. Together, we can beat COVID by staying home, staying fit and staying safe.

Raffles Medical Group will continue to be with you no matter you are.

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