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Get in shape and step up to a better 2021

Here are some great tips to help you get fitter and healthier to make next year a better year.
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Happy New year 2021
We hope that you have gotten fitter and healthier with GETGREAT this year. If not, it’s definitely not too late. We’re here to journey with you whenever you feel prepared to take a step forward. Let 2021 be the start of something new for you - here are some great tips to help you get fitter and healthier as you prepare yourself physically and mentally to make next year a better year.

Eating better

Healthy Diet

Eating purposefully

Is breakfast really the most important meal of the day? There’s actually some truth to this popular saying. This often skipped meal in the day gives you energy and can set the mood for the rest of the day. Here are 3 truths linked to eating breakfast:

Truth 1 - It fuels your day

Skipping your morning meal disrupts the body’s rhythm leaving it disoriented. This affects your concentration, alertness and energy level. In the long run, your risk of chronic diseases such as diabetes and high blood pressure runs higher.

Truth 2 - Boost brain power

Without breakfast, your brain’s performance is lowered. This includes your attention-span,          

Truth 3 - Weight control

When your body does not get the required fuel from your breakfast, your craving for junk food kicks in and you would more likely overeat later in the day. Breakfast also helps to prevent large fluctuations in your blood glucose levels, helping you to control your appetite better.

Eat mindfully

Eating mindfully is a positive habit that increases your awareness of the emotions, flavours and textures of food that you are taking in and thus enabling you to enjoy the process better while slowing down the pace at which you are eating at.
You can start by listening to your body, chewing well and slowly, enjoying the flavours of the food. It takes about 20 minutes for your brain to send out signals that you are full, so stop when you are feeling full.    

Eating healthily

Looking to eat healthier? An easy way to start is with small dietary shifts per day, such as identifying food that are high in calories, sugar, fats and salt and switch them for something healthier like fruits and vegetables. It is also good to swap dangerous trans-fat such as fried chicken to healthy fat like grilled salmon.

Moving better

Working out
Have you heard that sitting is the new smoking? Research has shown that the effects of long hours of sitting increases the risks of chronic conditions. The American College of Sports Medicine (ACSM) reported that it’s important to stay active in the day on top of achieving 150 minutes of physical activity a week. It’s time to schedule your workouts and set alarms and get moving in the day! Here are some quick tips to achieve the healthy body you desire:

1. Increase your walking activity

Clock your steps with the GETGREAT app and aim towards achieving 10,000 steps daily. This would also boost your energy level and reduce lethargy especially if you are working remotely.

2. Choose what you enjoy

It’s important to do activities that you enjoy and or even find exercise buddies to keep yourself accountable! This would help keep you staying motivated for the long haul. Remember, sustainability is key!

3. Include novelty, challenging and variety of workouts

Our body is very adaptable, doing the same workout with the same level of intensity will cause a limitation to your improvements. Not sure where to start? Consider the 7-day programme on the GETGREAT app!

Thinking better

Journaling

1. Get better sleep 

We would like to tweak the popular expression “an apple a day keeps the doc away” to “a good night’s sleep a day keeps the doctor away”.

According to the National Sleep Foundation, achieving 7- 9 hours of sleep daily would be ideal to obtain optimal mental and physical health. Try to maintain a sleep schedule by ensuring that you go to bed and wake up at the same time daily, even on weekends and holidays as well! Having this regularity allows the circadian rhythm function in your body to be on a loop of aligning itself with sunrise and sunset and allows the body to release melatonin (chemical that makes you sleepy) to signal your brain to sleep at the appropriate times. 

2. Talk about your feelings

Whenever you are feeling stressed or feel overwhelmed, turn to people around you whom you trust and have confidence in. Being listened to can help unburden the emotional load that you may have. Alternatively, you can utilise hotlines such as the National Care Hotline at 1800-202-6868 to speak to someone who can help.

3. Reframing your thoughts with gratitude

Practicing gratitude allows you to focus on the positive things that are happening to you throughout the day. When you are stressed, you tend to adopt a more negative outlook in life and gratitude can change that! Start a gratitude journal where write down what you are thankful for everyday. When you reflect back on those pages, you will realise how lucky you really are! 

Sticking to your new year resolutions

New Years Resolution

Change is easy but sustaining the change requires hard work. Consider these tips to keep yourself motivated!

1. Do what you enjoy

Whether it’s healthy eating, exercising or achieving better self-care, activities that you commit to should be of interest to you. If not, doing activities which you have little or no interest in will become a chore and there will be higher probability of dropout.

2. Set realistic and achievable goals

Plan a SMART (specific, measurable, achievable, realistic, timebound) goal and review every 1-3 months to keep yourself focused and on track!

3. Stay accountable

Share your health goals and plans with your family and/or friends. Schedule activities to do together and commit to it instead of trying to work on something alone.

4. Celebrate your success

Getting fitter or slimmer? Reward yourself with a new set of clothes to flaunt your achievement(s)!

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