Skip to main content

MyDoc Fitness: Outdoor and body weight exercises

As part of MyDoc@Work, we will be sharing fitness related content produced by our fitness partner uFit.
Marcus Fam, Head of uFit Bootcamps, shares his top five exercises you can do outdoors with no equipment required.

Fitness Tip 1: Lunges

Not only does working the legs expend more calories due to recruiting a higher amount of motor units, who doesn’t want to have nice legs?
Try incorporating lunges in sprint intervals as part of your active recovery. Always keep your chest and shoulders upright, and your spine in neutral while lunging. As with all resistance exercises, the focus should be on the muscles, not the joints. Perform a full range of motion and avoid bouncing or jerking. If your legs are burning, congratulations, keep going!
fitness

Fitness Tip 2:  Sprints

Lots of bootcampers are ace runners, but for those who aren’t keen to clock in 10km runs or more, give a go at sprinting. So we’re not talking about aerobic running. Full-on anaerobic sprints that leave you gasping for air and leave your legs jelly. Try 60m – 200m sprints. 8 sets, with no more than 3 minute rest periods. If you have a hill, spectacular, knock yourself out!
With the added benefit of building muscle along with speed, sprinting helps you build and define your glutes, hamstrings, and quads, while at the same time burning off the fat layers that hide under the muscles. Sprint training is the most explosive training you can do.
Fitness, sprints

Fitness Tip 3: Burpees

There’s a reason why bootcampers groan when they hear the sheer mention of the word. It’s perhaps the most compound of exercises and combines a squat, push up, squat thrust & plyometric jump all in one. It’s great for cardiovascular fitness and strength training. Try doing 100 a day, throughout the day.  Nothing like having burpees for breakfast!
IMG_6838.JPG

Fitness Tip 4: Push-ups

This gets on the list not just because of its simplicity, but also because of the fact that it allows various degrees of intensity.
Always maintain a strong core and neutral lower back. Bring your chest to the ground and use your chest and triceps to push yourself off the ground. If you’re strong enough, push the earth away from you. Also if you’re upto it be brave and try some variations!

Fitness Tip 5: Mountain climbers

Another top exercise which hits various body parts, including the core. Try hitting a set of 20 reps immediately after push-ups. Always maintain a neutral spine, and tight core throughout the exercise (hips should not be moving up and down).
A variation of this would be to draw the knee to the opposite elbow (left knee to right elbow, vice versa) for greater recruitment of the obliques.
If performed correctly, mountain climbers will not just get your core firing – but triceps, hip flexors, and shoulder stabilisers smashed as well.
To read more healthcare and health-related content visit our blog here. To find out more about MyDoc@Work, please visit our website to speak to our team.
This post was originally posted on uFit’s blog.

Popular posts from this blog

Prudential, MyDoc to launch online doctor consultations, telemedicine services to Asian consumers

HONG KONG, CHINA - 5 August 2019 - Prudential Corporation Asia ("Prudential") today announced it will partner with telemedicine provider MyDoc to offer consumers access to value-added health services on their mobile phones, including doctor consultations, electronic prescriptions and electronic medical certificates. Prudential is a leading life insurer and asset manager in Asia with over 15 million customers and £151 billion in assets under management. Singapore-based MyDoc, founded in 2012, is a leading digital healthcare provider in Asia. MyDoc's services will be integrated into Pulse by Prudential, the first app of its kind in the region offering holistic health management to users. Pulse features self-help health and wellness tools, a symptom checker powered by Artificial Intelligence, and other value-added services. The Pulse app will launch in 11 markets across Asia, and can be downloaded for free. MyDoc offers patients a video consultation with a doctor through Pulse…

Tuesday Tips: Haze survival tips

Over the weekend, the Pollutant Standards Index in Singapore has reached 3 digits, the first time in 3 years! As a rule of thumb, anytime the PSI goes into 3 digits, it's bad news.

We can't control the weather, but we can give you a few tips to help with minimising the effects of air pollutants on our eyes, nose, throat, and lungs.

(picture from www.theonlinecitizen.com)
1. Stay indoors. 
This may be obvious, but yes, close the doors and the windows or any openings that may let dirty air sneak in. Turn on the air conditioner or the air purifier (if you have one). Your electric bill won't thank you, but it's better than getting a hospital bill. Avoid outdoor activities - you can always join a gym if you're afraid of missing out on your cardio.

2. Wear appropriate masks.
A lot of us commute to work and it's inevitable we will be breathing in the air outside. Surgical masks won't be able to effectively filter the air pollutants, so grab yourself some respirators…

How to manage outbreaks in the face of a healthcare crisis

Dr. Snehal Patel, CEO and Co-Founder, MyDoc

When the World Health Organisation (WHO) declared the recent 2019-nCoV Novel Coronavirus outbreak a Public Health Emergency of International Concern (PHEIC), I was in Bangkok speaking to a few business partners about expanding our digital healthcare services in the country. Naturally, in Thailand, there were a lot of concerns surrounding the 2019-nCoV coronavirus, more commonly referred to as the Wuhan virus.

Ever since the first reported case outside of China was announced on the 13th of January in Thailand, our clinical team has been closely monitoring the situation. When it hit Singapore 10 days later, just before the Chinese New Year break, our team was not preparing for the festivities, but rather preparing for a crisis. We knew our digital healthcare platform had the capability to respond quickly to the epidemic that was fast turning into a pandemic.


First, let me quash some rumours: The latest coronavirus outbreak is not the faste…