How to keep fit and healthy during Covid-19 Lockdown?

Updated: May 22, 2020

The majority of Singaporeans are currently nervous about the potential impact of COVID-19. Regular exercise, a balanced diet, and sufficient sleep are important steps to combat COVID-19. These are the 3 steps to a healthy lifestyle, which leads to a strong immune system. We wanted to take this opportunity to remind everyone why we should still consider an active lifestyle rather than a more sedentary one.


  1. What is COVID-19 Pandemic?

  2. Why should I exercise?

  3. What is balanced diet?

  4. How does sleep affect your health?

What is COVID-19 pandemic?

According to The World Health Organisation (WHO), COVID-19 was a newly discovered virus in 2019 which had not been previously identified in humans. The virus is transmitted between animals and people. Some of the common signs of infection include respiratory symptoms, fever, cough, shortness of breath, and breathing difficulties. In addition to the 3 steps to a healthy lifestyle, other ways to prevent the spread of the infection include; regular hand washing, covering mouth and nose when coughing and sneezing, and thoroughly cooking meat and eggs. Avoid close contact with anyone showing symptoms of respiratory illness such as coughing and sneezing as well.

Why should I exercise?

Regular exercise is the key to healthy living. Exercise is an activity that requires our muscles to work. Running, jogging, and walking are the easiest form of exercise. An efficient form of exercise is to perform a cardio workout, bodyweight training, dancing, and sports fitness. There are many online platforms such as One Stop Online Tutor offering one to one live training in this period. Also follow OSOT's Facebook page or Youtube channel to get free exercise guidance video.

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A. Health Benefits from Exercising

Exercise improves cardiovascular health, helps control body weight, lowers blood pressure, and protects our body from diseases. It contributes to a healthy immune system as well. When we exercise, bacteria are flushed out of your lungs and airways, reducing the chance of getting a cold, flu, or other respiratory illnesses. The rise of body temperature during and right after exercise helps prevent bacteria from growing and aids the body in combating infection.

B. Psychological effects of exercising

On top of these health benefits, exercise is also a great stress reliever. The endorphins produced by our body during exercise makes us feel better, happier, and reduce anxiety. By improving our mood, we are able to reduce stress, improve self-esteem build up confidence, and reduce the symptoms of depression.

What is a balanced diet?

To have our body’s immune system well-nourished, we need a balanced diet. What is a balanced diet? It is making sure that we eat a good balance of food from the important food groups such as carbohydrates, meat and other proteins, and fruit and veggies.

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A. Carbohydrates

Carbohydrate is the main source of energy for our body. It helps us breathe, think and walk. The best way to consume carbohydrates is through whole grain foods. Whole grain food reduces the risk of developing chronic diseases such as diabetes and heart diseases. When the carbohydrates we consume get digested, they turn into glucose. This glucose provides our bodies with energy. Whole grain food also helps in weight management as it fills us up more easily and reduces overeating.

B. Protein

Protein is an important component of a balanced diet. Did you know, your hair and nails are mostly made of protein? Protein builds muscles and repairs tissues in our body. Protein can be found in food such as chicken, duck, pork, beef, fish, bean products and dairy products. Not all meats are the same. Opt for chicken breast and fish as they are lean meat and are less fatty.

C. Fruits and Veggies

Lastly, fruits and vegetables, which are packed with vitamins, minerals, fiber, nutrients, and antioxidants. They protect our bodies against viruses and diseases. Instead of eating junk food that is high in sugar or sodium, choose fruits instead. We can reduce obesity and maintain a healthy body weight when we consume less junk food.

Our bodies need water, carbohydrates, protein, vitamins, and minerals to function well. When we maintain a balanced diet, we reap several health benefits such as weight loss, reduced risk to cancer and diabetes, stronger heart and lungs, stronger bones, as well as improved mood and memory.

How does sleep affect your health?

Sleep is as important as exercising and eating healthy. Sleep is the time to relax and let our body repair itself. While sleeping our cells in our body works hard to repair damages caused by the activities that occur in our daily life.

Lack of sleep weakens your immune system. Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, which are produced and released during sleep. A good night’s sleep improves concentration and productivity and reduces the risk of heart disease and stroke. With regular exercise, our sleep quality goes up too! To stay healthy, especially during this season, get the recommended seven to eight hours of sleep a night.

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With regular exercise, a balanced diet and sufficient sleep we will be able to achieve a healthy lifestyle. Maintaining a healthy lifestyle is not that difficult, nor does it require a lot of work. With the ongoing pandemic which is COVID-19, it is especially important for us right now to have a healthy lifestyle.

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