Here Are 12 Things Healthy & Happy People Do During Lunch

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December 8, 2022

1) They go outside

The only opportunity you may have to leave the office once you arrive in the morning is at lunch. As little as two minutes in the fresh air to feel the sun or watch the rain could help your mind and body recover from the pressure of the day.

2) They leave their workstations

If you can’t get outside, get away from your work for at least 15 minutes. Talk to a friend or take a stroll through the halls. When you sit down to resume work, your mind will be rejuvenated.

3) They pack their lunch

You have more control over what you eat when you pack your own lunch, and it doesn’t need to be complicated or take much thought. A quick and simple choice might be a pita “pizza,” a chicken and veggie wrap, or a peanut butter and banana sandwich. In comparison to what you would often purchase from the cafe or canteen, your cooked lunch will likely be less expensive and healthier.

4) They create their Subway sandwich

Write your selections down in chart form to make sure you are aware of your possibilities and that you won’t get tired of eating the same old tuna salad every day. List breads like pita, whole-wheat bread, and tortillas in the first column. Write lean protein options like low-fat cheese, hummus, chicken salad, and turkey breast in the second column. The following column is for vegetable toppings such as cucumber slices, tomato, roasted red peppers, and spinach. Include condiments like low-fat mayonnaise and Italian dressing in the final column. You may, at your discretion, provide a third column with wholesome sides like yoghurt, soup, baby carrots, and apples. Choose one component from each column while assembling your lunch for a quick, nutritious meal.

5) They eat out too

Just because you’re attempting to eat healthy doesn’t mean you should turn down your coworker’s request to eat out. As long as you choose nutritious options like grilled chicken breast sandwiches (remove the sauce and put your low-fat dressing in the workplace fridge), steamed or grilled food, fresh fruit, and soup.

6) They don’t finish the entire sandwich

In one study, participants reported feeling equally satisfied after eating a 20- or 30-cm sandwich. By only ordering half at the deli counter, you can reserve the other half for tomorrow’s lunch and reduce your calorie intake.

7) They daydream.

Allowing your thoughts to wander can help you access the creative energy you’ll need to take on challenging assignments. Spend the next fifteen minutes coming up with answers, or drift off into a peaceful area where you can unwind right away.

8) They move by errands

Add some power walking to your errands to make them two for one. For some stress-relieving exercise, walk to the pharmacy or bank if your office is close enough that you don’t need to use a vehicle. Additionally, getting your lunch by walking may inspire you to order something healthy.

9) They bring a frozen meal

For a light midday meal, a frozen meal with less than 1600 kJ, 15 grams of fat, 15 grams of sugar, and 800 milligrams of sodium is suitable. To feel full, alert, and energized for the rest of the day, aim for 7 grams of protein and 8 grams of fiber. Additionally, if you microwave your food fast, you’ll have time to walk or run errands after you eat.

10) They drink soup

Soups with a broth basis have little calories but make you feel full. On your next trip to the grocery store, pick up a carton of a tasty and healthful variety, such bean and vegetable. Pair your soup with a cup of milk and a cheese stick for a protein- and fiber-rich meal that will keep you going until dinner.

11) They nap

Escape to your car for a little nap (without driving, of course), or set up your workspace so you may catch a wink or two at your desk without drawing strange glances from your coworkers. You can awaken feeling refreshed and less stressed after a 10- or 15-minute nap.

12) They eat a healthy breakfast

White bread and cereal, which are popular breakfast options, are high in sugar, which provides you a small energy boost but causes you to crash shortly after. By midday, you’ll start to crave even more high-calorie, fatty foods as your blood sugar levels begin to fall. Lean proteins and whole grains are slow-digesting foods that will keep you full until lunch and help you maintain stable blood sugar levels.

Run For Inclusion 2022 Returns for the Eighth Year to Support Persons with Special Needs Through Sports

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Team JustRunLah!

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December 5, 2022

Singapore, 3 December 2022 – Over 2,000 participants joined Run For Inclusion 2022 in-person today, following its virtual edition last year. The event welcomed 371 Persons with Special Needs (PWSNs) who participated in varied cycle, run and walk distances. Guest-of-Honour, President Halimah Yacob, who participated in a 1.5km walk, flagged off the event this evening at Singapore Turf Club (STC).

As the Corporate Partner for Runninghour, STC formed a 170-strong employee and family contingent who participated in the race and served as volunteers. To commemorate the club’s 180^th anniversary, the STC contingent has committed to cover at least 180 kilometres of the race as a team with the club pledging $180 for every kilometre covered by the contingent. A total of $32,400 was raised and a cheque for the amount was presented by Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club to Mr John See Toh, Chairman of Runninghour today, in a ceremony witnessed by President Halimah.

Ms Irene MK Lim, President and Chief Executive of Singapore Turf Club, presents the cheque to Mr John See Toh, Chairman of Runninghour. The cheque presentation was witnessed by President Halimah Yacob.

These funds will go towards increasing the frequency of Runninghour’s regular programmes, supporting the set-up of an inclusive cycling academy and to extending outreach to special schools to encourage school leavers to embrace sports, bringing the nation one step closer to becoming all-inclusive.

The signature event, organised by Runninghour for the eighth year, is one of the nation’s most significant inclusive mass running events where attendees participate alongside PWSNs that are hard of hearing, physically, visually, and intellectually challenged and persons with autism or on mental recovery. The categories include personalised distances of up to 3km, 3km or 5km run or walk, 10km run, and the 20km cycling category (which also comprises a tandem cycling category to cater for PWSNs).

Taking place at STC for the first time, participants were treated to an experiential and memorable event on the grounds of STC’s world-class racecourse. Besides the run and cycle, the venue was bustling with activities, from a 16-metre inflatable obstacle course designed for children with special needs to a fun-filled carnival. STC also ran a series of social contests for public participants and fans to generate greater interest in the race and showcase its unique landmarks. Contest participants stood to win stable tours and other goodies.

Participants at the starting line of Run For Inclusion 2022, held for the first time at Singapore Turf Club.

John See Toh, Chairman of Runninghour sharing more about Run For Inclusion 2022 with President Halimah Yacob.

Participants who completed their race category were awarded a unique race medal recycled from used horseshoes. Runninghour beneficiaries and STC volunteers jointly cleaned the used horseshoes, giving them a new shine and turning them into a meaningful and memorable keepsake for Run For Inclusion 2022 participants.

The unique race medal which is recycled from a used horseshoe.

“After a hiatus of the physical event due to the pandemic, we are thrilled to bring back our annual race. The race continues to create opportunities for Singaporeans to integrate with people with special needs through mainstream sports,” said Mr John See Toh, Co-founder of Runninghour. “We are encouraged by the growing participation over the years and will continue to drive efforts to cultivate a society that welcomes all.”

“At the Singapore Turf Club, we are committed to supporting a range of social causes through close collaboration with community partners as well as encouraging volunteerism and participation in community initiatives. As a destination for sports and recreation, STC will also continue to co-create and host activities with diverse community groups, leveraging our vast grounds and unique facilities to help promote social cohesion and inclusion,” said Mr Lim Chiap Song, Head of Community Engagement and Partnerships, Singapore Turf Club.

Following the tradition of previous years’ runs, Runninghour continued to offer complimentary slots to all PWSNs and their caregivers (limited to a caregiver per PWSN) to encourage participation and promote an active lifestyle in the community. This is possible in partnership with Central Singapore Community Development Council under the ‘SoleMate’ programme. Runninghour is supported by SportCares and Central Singapore Community Development Council.

Members of the public who are interested to join Runninghour’s weekly sports activities can visit their website www.runninghour.com, or their Facebook page, www.facebook.com/runninghour for more information.

How important is running for MMA fighters?

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Team JustRunLah!

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November 30, 2022

In the sports world, everything is full of vigour. Mixed Martial Arts, also known as MMA, is one of the world’s fastest-growing and most popular sports. It is a growing phenomenon, and exponentially at best, that continues to draw a large number of fans from all over the world. But strong physical and mental attitudes are bound to MMA fighters, making them relentless and bold in action once they step in the ring.

One way to know is to look for someone with a wealth of information, like MMA gym flooring, that athletes may use for their training. From their warm-ups and training to their dedication to their regimen, you will wonder how much it takes to be a well-trained athlete.

For MMA fighters, running is one of the components of their conditioning. But this is only sometimes the case. Here are the reasons why.

First, why do MMA Fighters run?

In their aim to increase their endurance and perform better in the ring, MMA fighters train by running. Some athletes warm up before a training session by jogging as well.

Running and jogging are great exercises and are typical as an athlete’s warm-up, especially for MMA beginners. However, more seasoned MMA fighters only sometimes include running in their regimen.

Running is not necessary for MMA training

When they enter the ring, combatants practice their protection and fighting techniques rather than running. Many seasoned MMA fighters who run during training do so because they’ve mastered the vital skills that improve their fighting abilities.

Therefore, running is also less effective than other conditioning methods since it doesn’t fit the biodynamic framework of MMA. But that does not imply that an MMA fighter shouldn’t run.

MMA competitors often focus on losing weight, building muscle, and increasing flexibility because MMA is more focused on fighting skills and muscle strength.

Training Modalities

The movement of running is so dissimilar from MMA that it is unlikely to improve MMA performance. But there are other factors at play. MMA fighters use various training techniques that don’t precisely correspond to MMA movements.

Like strength training, it is used to increase or repeat maximal outputs. To achieve that, simple movements that target similar muscular contractions and movement directions must be performed while applying external load.

Aerobic conditioning is developed through running, which is already accomplished by technical MMA training. Therefore, increasing your MMA training will target various energy system adaptations unique to the sport at various set and rep intervals. However, MMA technical training does not increase maximum strength, power, and speed. This explains why fighters can do conditioning with MMA drills, but maximum strength, power, and speed training cannot.

Elevate your “Running”

Endurance is the first quality you need to possess to be prepared for the fight so that you can engage in intense activity for 15 to 25 minutes. Running is still a crucial part of developing your conditioning, and there are three fundamental running techniques you should use every day to improve your training.

You should log 3 to 5 miles, or 30 minutes to 1 hour, of endurance running daily. You can try running while keeping your hands up, practising your punches on a track, the streets, or both. It would help if you moved quickly, but not too fast. You are increasing your stamina in preparation for a fight where you plan to stay the distance and not back down.

Does Roller Skating Or Rollerblading Benefit Runners?

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Team JustRunLah!

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November 28, 2022

Roller skating has been proven to be a terrific activity for runners. It’s enjoyable, and worthwhile tasks have a higher chance of long-term success. This cardiovascular workout strengthens the hips, legs, and core.

Although the hazards can be minimized with caution and safety equipment, the advantages to the mind and the body might be enormous.

Rollerblading and rollerskating would lessen the impact and increase cross-training. The more pleasurable activity should be chosen if a person has a taste for one over another.

You can get all the greatest information regarding rollerblading, skating, and how it helps runners in this post. So you may attempt it if you own a pair of roller skates or rollerblades.

Muscles of the legs improve

The distinctive movement of blading improves the calves, quadriceps, and ankle stability without the strain of feeling as though you need to be achieving a certain velocity or completing a certain distance. It can help you improve as a runner, provided you’re mindful not to overdo it or you won’t be able to maintain your balance and trip.

Additionally, unlike running’s landing and push-off, which can aggravate your knees and hip joints, rollerblading and roller skating activate your hip abductors, quadriceps, hamstrings, and ankle stabilizers.

However, the more dedicated you are to improving your running, the more you will need to keep running. Running is a discipline that requires a lot of practice to become very proficient.

Decreased Injury Risk

Despite having their own risks, roller skating and rollerblading can reduce the likelihood of high-impact injuries common in athletes and runners in particular, such as hip fractures and shin splints (like falling). Both may strengthen your circulatory system, giving you a better running engine, just like other cross-training exercises like swimming, biking, using a treadmill, or rowing.

Rollerblading is very beneficial for folks who have problems spending a great deal of time or distance on their legs. It may be a great kind of cross-training and help avoid injuries by reducing the load on your joints.

For those who are prone to joint discomfort from disorders like arthritis, or spinal degeneration due to compressive loads, it is a great sport.

Advantages for the Heart

Both options provide an excellent rehabilitation approach, similar to cycling. The cardiovascular effects of swimming, rollerblading, biking, and running are all comparable. So, if you wish to switch things up, you may do a straightforward recovery run while using two wheels. Intervals or perhaps even tempo workouts are difficult to accomplish on them.

If you are a novice, an intermediate runner, or a leisure runner, roller skating and rollerblading can improve your cardiovascular fitness. Additionally, employing this cross-training strategy may assist reduce the stress on your knees, lower legs, and hips if you are prone to ailments. Additionally, as both activities spend longer on the legs, doing so might help you build your aerobic foundation.

If your agility isn’t strong enough for rollerblading, a fall might put the training on hold or cause significant injuries. So, if you don’t enjoy it, dedicating yourself to speedwork and strength training is a great way to work toward a PR. Consider roller skating and rollerblading for what they are: a simple cardiovascular activity, a type of rehabilitation, and a fantastic way to see more of your city. Running will cause a greater increase in heart rate than rollerblading because of its gliding motion.

The benefit of Cross-training

Running can improve your ability to coordinate your movements, and cross-training can strengthen your heart.

Running and skating both put pressure on the lower body, but skating does it without the impact or added joint tension that running does. However, roller skating and rollerblading are regarded as ideal cross-training activities to add to your rest days if you’re looking for a novel, enjoyable method to recover, especially if you have experience skating and feel at ease riding wheels.

Both roller sports are low-impact ways to keep your heart healthy, increase the amount of time you spend standing, and focus on muscles that are helpful for running.

Great Exercise

If you are a skilled skater and can maintain a moderate speed, this exercise may burn a significant amount of calories. When compared to group cycling or the average amount of effort put out on the rowing machine, roller skating has an intensity value of seven metabolic equivalents (METs).

When using roller skates for 30 minutes, a person averaging 160 pounds (73 kg) may anticipate burning about 267 calories.

Additionally, there are benefits of rollerblading and roller skating that go well beyond calorie burning. Overall body comfort may be impacted by the improved core balance and stability it offers. Due to its low-impact nature, it is easier on the joints than more demanding kinds of exercise. You may also improve your flexibility and build your mind-body connection by practising various tricks or feats.

Final Words

Many athletes’ training regimens now include that extra edge thanks to rollerblading. This proves unequivocally that adding roller skating to your weekly regimen can’t hurt if you want to try something new. Running may sometimes cause us to become overly focused on maintaining incredibly rigid training schedules that allow little room for creativity or spontaneity.

Roller skating has lately experienced a resurgence in popularity, thanks to a surge in individuals on social media who are documenting their progress while improving their abilities on wheels. Skating over an oval rink has been replaced with a cool, outdoor rolling style. Yes, it is a sort of exercise that has its advantages. You can enhance your cardiovascular endurance, coordination, strength, and core stability. Each of these helps runners get better.

How Healthful Are Almond and Oat Milk?

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Team JustRunLah!

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November 21, 2022

The popularity of non-dairy milk like oat and almond milk is rising. How wholesome are they, though? A dietitian from the KK Women’s and Children’s Hospital (KKH) Nutrition and Dietetics Department, Joey Ho, explores the truth about which is healthier.

Many people are switching from cow milk (dairy) to plant-based milk because they think it is more environmentally friendly, healthier, and more sustainable than cow’s milk.

Due to dietary restrictions (such as a vegetarian diet) and individual preferences, others may also consume them. People who are allergic to cow’s milk proteins or intolerant to dairy milk seem to prefer non-dairy milk as a substitute.

How is oat milk made?

Oat milk is made by blending oats and water, and then straining the mixture to get the milk. Because oat milk is naturally sweet and has more carbohydrates than cow’s milk, persons with diabetes may find it unsuitable.

However, oat milk is a strong source of soluble fiber, including beta-glucans, and recent research suggests that consuming these foods may lower total and LDL (low-density lipoprotein) cholesterol levels. Blood cholesterol levels are decreased as a result of beta-glucans’ interaction with cholesterol-rich bile acids in the colon, which transports them through the digestive system and out of the body.

Since less cow’s milk is drank, less saturated fat is consumed overall, which may also contribute to these benefits.

How is almond milk made?

Almonds are soaked in water to make almond milk, which is then strained to remove the solids. Others who are intolerant to soy and dairy milk may be able to drink almond milk, while people with nut allergies may not.

Almonds are a good plant-based protein source, however, they provide less protein and calcium than cow’s milk. Additionally, almond milk frequently has a high unsaturated fat content and few calories. Additionally, some products could use extra sugar to enhance flavour and texture while extending shelf life.

Almond milk is a naturally good source of antioxidant vitamin E compared to other plant-based milk and dairy. It is a type of fat-soluble vitamin that contributes to the immune system of the human body and shields cells from the harmful effects of free radicals that could potentially cause the onset of cancer and cardiovascular disease, though there is not enough evidence at this time to confirm such effects.

Are alternatives to cow’s milk like oat and almond milk always preferable?

Due to their low protein and calcium contents, which are crucial for growth and development in young children, oat milk and almond milk might not be acceptable nutritional replacements for them.

Because there is no clear winner when it comes to plant-based milk, you should ultimately consider your entire diet when making your decision. Never forget to look at the nutrition panel for components like extra sugar and undesirable additives (e.g. flavoring and colouring). Choose calcium-fortified and unsweetened versions of these plant-based milk if you want to make healthy decisions.

Over 4,000 Ladies Run Through The City At The First All-Women’s Run In Singapore Since The Pandemic

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Team JustRunLah!

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November 21, 2022

SINGAPORE, 20 November 2022 – Over 4,000 runners rejoiced this morning as the 16^th edition of the Great Eastern Women’s Run (GEWR) made its comeback, marking the first all-women’s physical mass run since 2019.

Starting at Nicoll Highway, beside the iconic Singapore Sports Hub, participants were treated to a scenic run through some of Singapore’s most picturesque landscapes, before finishing in the National Stadium. It has been three years since participants experienced the atmosphere of a physical mass run and the thrill of finishing on the National Stadium track.

This year’s Guest-of-Honour was Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law, who flagged off the 5km race and presented the trophies and cash prizes to the top three Elite 21.1km winners.

Credits: GEWR. From left to right – Mr Toh Boon Yi, Deputy CEO, Sport Singapore; Mr Colin Chan, MD, Group Marketing, Great Eastern; Mr Lionel Yeo, CEO, Singapore Sports Hub; Mr Edwin Tong, Minister for Culture, Community and Youth and Second Minister for Law; Mr Khor Hock Seng, Group CEO, Great Eastern; Ms Zhao Jingyuan, Group Chief Data Officer, Great Eastern; and Mr Jimmy Tong, MD, General and Group Insurance, Great Eastern; flagging off the 5km runners this morning

The Elite 21.1km category saw the return of defending champion Rachel See, SEA Games Singapore representative Jasmine Goh and Ironman 70.3 Langkawi 2022 champion and new mum Choo Ling Er.

Participants could not have asked for better race conditions as a light drizzle prior to the flag-off ensured cool temperatures, and defending champion Rachel See crossed the finish line in style at 1:22:07, bettering her winning time in the 2021 edition. Debutants in the elite category, Jasmine Teo and Vanessa Lee, rounded up the podium coming in second and third place respectively.

See said: “I’m very happy and grateful to win because I’m getting older. The other runners are very fast, but I managed to maintain my title against a much more competitive and younger field. This event is very special for me as it is a women’s race and Great Eastern really made an effort to hold it. I remember last year’s race was the first physical event after the circuit breaker, and we (the running community) feel very touched and privileged that it still went on.”

Teo recorded a personal best in the race and pledged to return next year: “I think it’s nice to have a women’s race where we all encourage each other to be better. It’s a well-organised event, and I really appreciate everyone’s effort and time to put this race on for us.”

Credit: GEWR. Runners in the 5km category running along Nicoll Highway.

Another first-time participant, 17-year-old Faith Zhen Ford, also managed to cross the finish line in first place for the 10km category. “I was nervous, but as I was approaching the finish line, I saw my Dad making a gesture to indicate that I was first so I ran even faster. It’s a very fun race, and I definitely want to do it again. It was quite nice running this route and running together with everyone else.”

This year, Great Eastern staff and financial representatives also led a fundraising initiative since mid-September. A grand total of S$220,000 was raised in support of Daughters Of Tomorrow (DOT) and Singapore Cancer Society (SCS) through individual and corporate donation pledges.

Colin Chan, Managing Director, Group Marketing, Great Eastern said: “It is heartening to see the GEWR community again, running together as one, to achieve their personal milestones and unlock their own versions of greatness. We are also very proud and thankful of our staff and financial representatives, who activated their networks and clocked steps since September, as well as our corporate partners who helped to raise funds for both beneficiaries.”

Credit: GEWR. Winner Ms Rachel See of the 21.1km crossed the finish line with a time of 1:22:07.

The race was launched earlier this year on 8 September, and apart from the virtual mini-challenges presented on the race app to help runners ramp up their fitness in anticipation of the race, physical fringe activities such as bounce classes and kayaking were also organised for the race participants.

On race day, participants were rewarded with a slew of treats and activities at the race village to mark the day’s achievement. The younger ones got to complete their 2km run with a memorable photo finish, by coming down a 7.5metres-tall inflatable slide. The post-race powder rooms proved to still be as popular for participants to freshen up, before capturing memories with their friends at the multiple photo points. They also got to try their luck at the claw and gachapon machines, where many walked away with amazing prizes such as yoga mats, smartwatches, and gym passes.

KLSCM 2022 Welcomes Over 34,000 Runners to Dataran Merdeka

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Team JustRunLah!

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November 14, 2022

Moses breaks full marathon course record

KUALA LUMPUR, Sunday: More than 34,000 runners converged on Dataran Merdeka last weekend to take part in the Kuala Lumpur Standard Chartered Marathon (KLSCM) 2022. The 12^th edition of the premier distance running event in the country made a triumphant return after a two-year hiatus due to the pandemic.

The event saw the Full Marathon course record smashed by Moses Kiptoo Kurgat from Kenya in a time of 02:11:04, breaking the previous mark by more than three minutes. Moses said “I was concerned about the humidity at first but I managed to finish strongly and I was pleasantly surprised to also break the KLSCM Full Marathon course record in my first attempt.” The Full Marathon Women’s Open was won by another first-time KLSCM participant from Kenya, when Shelmith Nyawira Muriuki won the race in a time of 2:44:16. Both Kenyans took home USD17,500 each.

The event, now held over two days, saw the 5km and Boost Juice 10km categories take place on Saturday and the Half and Full Marathon categories were held on Sunday. This is the first time that the 10km category was held on the first day of the event, which allowed all participants the privilege of starting and ending their race under the KLSCM Arch at Dataran Merdeka. Previously, the 5km and 10km categories were flagged of at SOGO Department Store in Jalan Tuanku Abdul Rahman when it used to be a one-day event.

Kiprop Tonui from Kenya came in second in the Full Marathon Men’s Open with a time of 2:15:23 while Ngare Joseph Mwangi from Kenya finished third in a time of 2:16:06. In the Full Marathon Women’s Open, Sheila Jepkosgei Chesang from Kenya took second place in a time of 2:45:15 and Eunice Nyawira Muchiri from Kenya had to settle for third place with a time of 2:49:00.

The Full Marathon Malaysian Men’s category was a keenly contested affair as five-time KLSCM champion Muhaizar Mohamad and young upstart Poo Vasanthan went neck and neck for most of the race. Muhaizar unfortunately failed to defend his title for the sixth consecutive time as Poo raced into a lead towards the end to bag his first KLSCM Full Marathon Malaysian Men’s title. Poo finished in a time of 2:37:56 while Muhaizar finished in 2:38:13 and Mohamad Helmi Azri bin Suhaimi came in third in a time of 2:40:03. The Full Marathon Malaysian Women’s category saw Noor Amelia binti Musa win her maiden KLSCM Full Marathon in a time of 3:13:59 while Tahira Najmunisaa bt Muhammad Zaid clocked 3:17:01 to come in second and Chua Khit Yeng got third place in a time of 3:24:40

Rainer Biemans, Project Director of KLSCM and Director of Dirigo Events, said “The 12^th edition of KLSCM has been a long time coming and we’re delighted that we’ve managed to pull it off without any major hitches. There were some great competitions in our blue ribbon categories, which augurs well for the continued development of distance running in Malaysia and a great barometer of the running community’s interest and passion for KLSCM”. “We redesigned the course this year to freshen it up and potentially make it faster so we’re absolutely thrilled that Moses managed to break the course record in the Full Marathon category,” he continued.

Full Marathon Men Malaysia Champion.
Credits: KLSCM

Kuala Lumpur Mayor Datuk Seri Mahadi Che Ngah flagged off the Full Marathon category accompanied byMak Joon Nien, title sponsor Standard Chartered Malaysia’s new CEO and Datuk Yvonne Chia, Chairman of Standard Chartered Malaysia. Malaysia Athletic Federation (MAF) President Datuk Seri Shahidan Kassim was also present to hand out the prizes to the main category winners.

“It’s been a fantastic two days and I would like to congratulate all who contributed to the success of the event and runners who participated and achieved their goals. KLSCM has always had tremendous potential to galvanise the running public into taking up a healthy pursuit and being the title sponsor for the 12^th year, we are pleased to be a part of this event and to contribute towards the wellbeing of our communities, staying true to our promise of being here for good,” Mak said.

In line with Standard Chartered’s efforts in promoting diversity and inclusion, the Bank hosted two groups of community runners in the 5km fun run category. Aligned to the Bank’s support of the Purple Tuesday movement, the first group consists of 33 differently-abled participants including eight bank staff and 25 students and teachers from Sekolah Menengah Kebangsaan Pendidikan Khas, Setapak. The second group consist of 29 Goal runners from the Bank’s Goal programme that aims to empower and equip adolescent girls with the confidence to become future integral leaders.

The community element is a significant factor at KLSCM where funds are raised through its CSR programme Run For A Reason (RFAR), to aid deserving organisations. Every year between four and five organisations are selected for runners to raise funds for and this year, the shortlisted charities are Standard Chartered’s Futuremakers, Dignity for Children Foundation, the National Cancer Society of Malaysia, Hospis Malaysia and Teach for Malaysia. “Dealing with the pandemic over the last two years has been tough for everyone, and particularly so for those relying on the charity of others, so we’re happy to be able to reinstitute our RFAR programme and help to contribute what we can,” said Biemans.

Over 1,600 foreign runners from 47 different countries participated in the event, which meant more than 70 nationalities when local foreign residents were taken into account. There were also close to 10,000 runners who came from other parts of Malaysia, making it a particularly busy weekend for Kuala Lumpur.

At the end of the event, a relatively new tradition that began with the 10^th Anniversary celebrations of KLSCM in 2018, saw runners, officials and others gathered at the Finish Line to cheer and provide moral support to the last runners to finish within the check-out time of 7:15 hours. In a heartwarming and inspirational show of support, these runners who had given their all to finish the race were given a celebratory finish, complete with confetti blasts to help push them over the finish line within the required time. The Kuala Lumpur Standard Chartered Marathon has grown year-on-year to become the most anticipated distance running event in Malaysia. The premier running event once again saw Standard Chartered Bank Malaysia returning as title sponsor, along with a host of returning and new sponsors, including Boost Juice, Seiko, Compressport, 100 Plus, TudungPeople, Pacific Regency, Brooks and AKLEH. The event is owned and organised by Dirigo Events with venue host Dewan Bandaraya Kuala Lumpur.

KLSCM is sanctioned and supported by the Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), World Athletics and the Association of International Marathons, Distance Races (AIMS).

Upper Body Exercises And Their Effect On Running Performances

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Team JustRunLah!

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November 14, 2022

Most of the time, runners don’t give much thought to the size of their biceps. Why should they, too? Their legs ultimately matter the most. So upper body exercises are irrelevant for runners?

Can you go further with strong arms?

Depending on the style of the run, arm size and strength may influence how well you run:

Sprints & Arm Strength

This holds somewhat true for sprints. Sprinting aims to provide the most forward propulsion possible in the shortest amount of time. The runner is propelled forward by the added thrust from the arms. For this, having strong shoulders is especially vital. In competitive sports, where races are decided by hundredths of a second, arm strength can be the difference between win and defeat, even though it is less important than arm technique.

Runner distance & Arm strength:

Bulky arms are a disadvantage when it comes to long-distance running because arm strength has little to no effect on performance and only adds more weight. The proper method is what counts. From your hips down, your entire body moves in response to your arm swing. Your stride frequency automatically rises as you swing your arms more quickly. Since our brain coordinates the movements of our arms and legs, slow, prolonged swings have the opposite impact.

How to hold your arms correctly while running

elbow bend should be no more than 90 degrees.
Swing your arms lightly in the direction you’re running in (your arms should not cross the centerline)
Maintain a relaxed grip with your palms facing in. Your thumb and index finger need to be gently in contact.
Instead of dragging your elbows forward, concentrate on pushing them back.
Your running form is effective because of the right arm technique. However, until you develop your upper body, you cannot run with the best form (especially your core muscles).

The benefits of upper body strength

Naturally, having strong leg muscles is essential for running quickly, but many runners disregard the value of upper body strength for effective running:

Your back and abdominal muscles are crucial for stabilizing your upper body. Your forward propulsion will be reduced as a result of compensating motions caused by a weak core.
You must have a strong upper body to ensure an effective flow of energy from your body to your legs. Without it, the right arm technique cannot support your legs as well as it should. You can run more quickly and with less energy if you use an effective running form.
Additional advantages include protecting your spine from the impact of running thanks to strong abdominal and back muscles. As a result, the minimization of the risk of injury depends on a strong core.

The best workouts for strengthening your stabilizing muscles (pelvic, stomach, and back muscles) are challenging total-body moves like planks, push-ups, and burpees. So be sure to incorporate them into your workouts as well!

Why walking ten thousand steps will make you fitter

By

Team JustRunLah!

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November 8, 2022

We have all heard about the hype around walking ten thousand steps, but what is the reason for this? Why is every fitness trainer an influencer on Instagram talking about doing the steps every day? Does this claim really have any scientific backing or is it just one more campaign started by a brand?

We will answer all these questions and more in this article, so keep reading.

Where do ten thousand steps come from?

The idea to do 10000 steps comes from a Japanese marketing campaign which was initiated for a Pedometer in the mid-1960s. This was to also maximize the spirit of the 1964 Tokyo Olympics.

Sure, this started as a way to promote their product. But it has definitely done more good than harm. Thanks to this campaign, even decades later a lot of us focus on getting these steps every day. But is there any scientific reason for this claim?

The science behind ten thousand steps

So, many of us have often wondered, if is there any research to claim the benefits of 10000 steps.

Well, recently there was a study published which showed that people who did 7000 to 10000 steps a day had a 50 to 70% lower risk of mortality than those who didn’t. This benefit was seen across men and women. It is also noticed that the benefits don’t significantly improve once you go beyond 10000 steps. The statistics however do change for older women, where they can see significant benefits by walking as little as 4,500 steps every day.

Easy ways to get in those steps every day

Below are some easy ways you can use to get in those steps every day.

– Walk while you talk

The easiest way to get in your steps is to walk every time you talk on the phone, be it a personal or a work call. You can pace around the house, and if you don’t have too much space you can march on the spot.

If you have space issues, you can use an under-desk treadmill or under-bed treadmill to help you reach your daily step goal.

– Netflix and walk

We all spend a ton of time consuming content on our favourite streaming apps like Netflix and Hulu. You can maximize this time by walking on the spot or using the best heavy-duty treadmill.

– Park at the last spot

You might find this recommendation slightly crazy but parking your car in the last spot when you go to the office or buy groceries will inevitably mean you will need to do more steps.

– Make multiple trips to the car

Like the previous point, not many people follow this but it is an easy way to get in the steps. Make multiple trips to your car to bring your groceries.

You can even apply the same logic when you are doing chores around the house. Sure, it is definitely more time-consuming but will help you reach your daily step goal very easily.

ASICS Debuts Latest Retail Concept Design With Opening Of New Store In Paragon

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Team JustRunLah!

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November 4, 2022

ASICS opens its latest store at Paragon Shopping Centre, with an all-new concept store designed to communicate the brand’s ambition to promote a “Sound Mind, Sound Body”
It also features omnichannel retail experiences including the ‘Click & Collect’ feature and ASICS Foot-ID Quick Scan
ASICS Paragon will also pave the way for the brand to expand its retail footprint with similar concepts in Singapore and across Southeast Asia

ASICS unveils its tenth store in Singapore, ASICS Paragon, designed to provide consumers with an immersive retail space focused on simplicity, sustainability and efficiency. Located in the heart of Orchard Road, the store at Paragon Shopping Centre features omnichannel shopping experiences, including the ’Click & Collect’ feature and ASICS Foot-ID Quick Scan. ASICS Paragon is also the first ASICS store in Southeast Asia to implement this design concept.

The new retail concept takes cues from the brand’s guiding philosophy, “Sound Mind, Sound Body”, which aims to promote the positive impact of sport on the mind. Embracing simplicity, consumers are welcomed to an intimate space punctuated by natural and calm finishes. As part of the brand’s ongoing goal towards a net-zero world by 2050, the store also uses more sustainable materials as compared to the earlier ASICS store designs.

“ASICS Paragon marks a pivotal milestone for ASICS, as it reflects a new concept that communicates our desire to promote and encourage the power of movement through a thoughtfully designed environment,” said Yogesh Gandhi, Managing Director of ASICS Asia. “At ASICS, we constantly innovate with a ‘consumer-first’ approach. We’re excited to integrate personalisation and performance with this new design at ASICS Paragon to further forge and deepen connections with our consumers.”

To deliver an efficient and seamless shopping experience, ASICS Paragon is supported by hybrid digital service tools. This includes the “Click & Collect” feature where consumers can pick up their items in-store from online purchases via www.asics.com/sg.

ASICS Paragon also introduces the new ASICS Foot-ID Quick Scan – the latest iteration of the brand’s proprietary system, Foot-ID. Like its name, the system is powered by a software that recommends ASICS shoe sizes in a fast yet accurate analysis of the customer’s foot.

Commenting on the brand’s regional expansion plans, Yogesh Gandhi shares, “While our brickand-mortar stores remain as one of the key channels to connect with our consumers, we are continuously elevating the physical experience with forward-looking digital elements. We will continue this trajectory with expansion plans in Southeast Asia, transforming existing stores with the latest retail technologies.”

ASICS Paragon is located in Paragon Shopping Centre (#04-43/44/44A) and will be open to shoppers from 10am to 9pm daily. To find out more about ASICS outlets and their offerings, please visit asics.com/sg/en-sg.

Standard Chartered Singapore Marathon – Registration Closing Soon!

By

Team JustRunLah!

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November 1, 2022

Standard Chartered Singapore Marathon 2022 is happening 2 – 4 December. Set against Singapore’s iconic skyline, the three-day event will be returning with all five of its race categories. Race slots are selling fast as the 1-month countdown starts on 2 November.

Registration closes 25 November, 2359 hours, or unless sold out prior!

Flagging off at F1 Pit Building, runners from all over the world will run against Singapore’s iconic skyline and breeze through the scenic Gardens by the Bay and its Supertree Grove. This year, runners can expect 7 entertainment points and 3 cheer zones along the race route. More volunteers are also deployed this year to ensure smooth dispensing of hydration along the race route. A spectator zone is placed at the Finish Line as families and friends gather to cheer runners in their last sprint to complete the race.

Join other passionate runners, young and old, this December as Standard Chartered Singapore Marathon makes its first full-scale road racing return.

Register now at https://bit.ly/SCSM2022, as registration closes on
25th November 2359hours!

6 Ways Technology Can Help You Stay Fit and Health

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Team JustRunLah!

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October 31, 2022

Most people try to stay fit and healthy by exercising regularly, but even if you are a fitness enthusiast, there are times when life gets in the way, and it’s hard to stick to your routine. Fortunately, technology can help. Here are six ways technology can help you stay fit and healthy:

1. Monitor Your Nutrition With an App

Eating healthy is an integral part of staying fit and healthy. But knowing what foods are good for you and keeping track of your intake can be difficult. That’s where apps like MyFitnessPal come in handy. With these apps, you can input your foods and get nutritional information like calorie counts and macronutrient ratios. This information can help you make better choices about the foods you eat and ensure you get the nutrients your body needs.

2. Access Expert Advice Anytime

Technology gives you access to expert advice 24/7. If you ever have a question about nutrition, an exercise move, or anything else related to health and fitness, chances are there’s an article or video online that can help answer your question. If not, there’s always the option of reaching out to an expert directly through email or social media.

3. Take Advantage of Online Workouts

Various online workout programs can now be customized to your goals and schedule. Many websites and apps offer workout routines you can do at home without expensive equipment. You can use a coaching app to access wellness guidance and classes led by certified coaches. Ensure it’s easy to use and has a good user interface. Consider using an app with accountability features like badges or leaderboards for extra motivation. In addition, many online workouts are free or low-cost, so you don’t have to break the bank to get fit.

4. Try Virtual Reality Workouts

Virtual reality workouts offer a unique and immersive experience that is impossible with traditional workout methods. You can forget about the outside world and focus solely on your workout by being in a realistic, virtual environment. This can help to improve your motivation and results. In addition, virtual reality workouts offer a great way to vary your routine and keep things interesting. Whether you’re looking to cycle in a tropical rainforest or swim with dolphins, there’s sure to be a workout that appeals to you.

5. Make Healthy Living More Convenient

Sometimes eating healthy and working out isn’t convenient, but thanks to technology, there are now plenty of ways to make healthy living more convenient for busy people on the go. For example, there are now delivery services that will bring fresh meals right to your doorsteps, workout classes that can be streamed from the comfort of your own home, and apps that allow you to schedule everything from doctors’ appointments to workouts all in one place.

6. Find a Workout Partner

If you find it challenging to stick to your workout routine, having someone to exercise with can make working out more enjoyable and help you stay on track. There are many online communities dedicated to fitness and have tools that can help you find someone to work out with. For example, some sites allow you to search for people who live near you and have similar fitness goals and interests. This makes it easy to find someone to work out with regularly. In addition, many sites offer forums where you can ask questions and get advice from experienced people.

If you’re looking for some motivation to get started on your fitness journey, don’t forget to harness the power of technology. With the right tools, you’ll be well to reaching your fitness goals in no time.

How to Maintain Your Oral Health and Physical Fitness in Tandem

By

Team JustRunLah!

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October 27, 2022

Although it’s essential that we regularly exercise to maintain our physical health, working out can actually have a negative impact on our oral health. From high-impact sports causing tooth loss and the need for dental implants to dehydration causing plaque build-up, exercising, unfortunately, brings some downsides. Despite this, there are measures you can take to help you maintain your oral health and physical fitness in tandem. Anyone who executes an intense workout more than once a week should certainly pay attention to the following when it comes to caring for their teeth.

1. Keep Hydrated

Firstly, it’s no secret that exercising leads to decreased saliva flow due to dehydration and mouth breathing. Did you know that drying up your mouth in this way can contribute to plaque build-up, which increases the likelihood of tooth decay and gum disease? In order to avoid this fate, everyone should drink plenty of water before, during, and after their workout. Similarly, they might sometimes drink coconut milk as an alternative. Although it can be tempting, high-sugar sports drinks should be avoided, as the acid and sugar within them can lead to decay.

2. Increase Your Salt Intake

When we exercise, we sweat, meaning we lose a lot of salt. Although it gets a bad rep, salt is essential to our physical well-being and helps our body retain water. Retaining this water makes it easier to avoid dehydration, which can have a negative impact on your teeth. With this being said, you should increase your intakes of healthy salty food, such as nuts, sardines, sweet potatoes, olives, and goats’ cheese. These are just some of the options you can use to up your salt intake – a quick Google search will present you with a whole new world of possibilities.

3. Chew Sugar-Free Gum

Chewing gum helps increase your saliva flow, so it’s always a good idea to chew gum after your workout. Despite this, sugary chewing gums can quickly lead to tooth decay, meaning you should certainly make the switch to sugarless chewing gums. It’s a good idea to limit your gum chewing solely after your workout; otherwise, this much gum could have the opposite effect on the teeth you’re looking to achieve. After all, even excessive sugar-free gum won’t be doing your teeth any favours.

4. Read Food and Drink Labels

In this day and age, there are so many workout foods and drinks on the market; however, for energy purposes, they’re often packed full of sugar. Although this sugar will give you a burst of energy before your workout or replenish your energy levels once you’re finished, it won’t be beneficial to your oral health. Therefore, if you find that something is especially high in sugar, it’s wise to avoid this. Some prime examples include sports drinks, which are okay once in a while, but not for every workout.

5. Maintain a Good Oral Hygiene

If you’re dehydrated, this will mean that food is more likely to lodge itself in your teeth after meals. Therefore, it’s essential to adopt a diligent brushing and flossing routine if you don’t want your teeth to decay at an accelerated rate. In addition to carrying out a thorough dental hygiene routine yourself, you might also visit your dentist regularly for professional check-ups and hygiene sessions. This way, your dentist will be able to guarantee you’re not developing decay while also keeping your gums nice and healthy.

6. Wear a Mouth Guard

Last but not least, if you engage in high-impact sports, you should wear a well-fitting mouth guard to prevent tooth damage and loss from occurring.

How to Optimise Your Running Performance

By

Team JustRunLah!

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October 27, 2022

When you’ve never ran previously, hitting 5K for the first time feels like the biggest accomplishment; however, in order to stay motivated, you need to keep setting goals. If you simply run 5K after 5K, you’ll soon grow bored and start to lose your motivation, which can severely impact your running performance. If your running performance takes a hit, it’s not uncommon for your confidence to do the same. Therefore, if you wish to continue with your running goals, it’s essential you’re always on the hunt for ways to improve your running performance. Discover some of the top tips below.

1. Manual Lymphatic Drainage

Firstly, Manual Lymphatic Drainage (MLD) might be exactly what you need to give yourself that competitive edge you need to optimise your running performance. This is because MLD facilitates accelerated healing, due to the way in which it increases the flow of fluid through the lymphatic system. This is achieved via a light massage technique, ridding the body of metabolic waste. From this, scar tissue can be softened, healing can be accelerated, and pain can be reduced. As a result, not only does MLD aid recovery, but it also delays any onset muscle soreness or swelling.

2. Practice Low Heart Rate Training

If you have the time and dedication to optimise your running performance, practising low heart rate training is one of the most effective ways of doing so. To begin with, it’s likely that you’ll have to run at an incredibly slow pace to keep your heart rate low. Despite this, as time goes on and your body adjusts, you’ll grow to be able to run much faster while maintaining a lower heart rate. This is something that will take a lot of time and effort; however, it’s certainly worth it for those looking to run faster for longer.

3. Increase Your Cadence

When you first begin running, this is typically when your technique is at its best, as you have no choice but to focus on it. Over time, though, you’ll likely find that you grow lazy with your technique as you become more confident. Therefore, in order to optimise your running performance, you should always draw your attention back to your cadence, shortening your stride as you do so. This helps promote a mid-foot strike, which is the healthiest place to land when running. In fact, many injuries can occur from overstriding and landing on the wrong part of your foot.

4. Adjust Your Fuelling Strategy

As previously mentioned, runners should constantly be setting themselves goals, so they don’t find themselves losing motivation. Lost motivation can present itself in the form of fatigue and sluggishness, and the biggest cause of these feelings is improper fuelling. If you’re looking to up your speed or mileage, it’s essential that you’re fuelling your body with the right foods. It’s not just about putting the right number of calories in your body, it’s also about putting the right type of calories in your body. For instance, you should be looking to incorporate nutrient-dense foods into your diet on a regular basis.

5. Incorporate Speed Workouts and Interval Training

Last but not least, you should incorporate speed workouts and interval training into your programme. Even if you’re not looking to reach a certain time goal, speed workouts are essential for continually increasing your fitness. One of the best ways to achieve this is by setting out a timetable in which one day is designated for speed training. Not only will this improve your physical strength, but it will help you bolster your mental strength, too. What’s more, new accomplishments will drive you to keep pushing forwards.

Join Us In The Run To Uplift The World With ASICS’s Ultimate Relay Race – Virtual World Ekiden Race

By

Team JustRunLah!

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October 26, 2022

WHAT IS EKIDEN?

Ekiden is a type of long-distance relay race. Its meaning comes from the Japanese phrase “relaying station”.

Inspired by Japanese heritage and running culture, the ASICS World Ekiden 2022 is the ultimate virtual relay founded on teamwork.

Split into 6 legs of varying distances, the race sees teams pass a digital Tasuki (sash) between them as they complete the virtual marathon in the fastest possible time.

ABOUT THE RACE

PARTICIPATE IN THE ULTIMATE RELAY – HERE’S HOW!

REGISTRATION: FROM NOW ‘TIL 22 NOVEMBER
RACE: 10 – 22 NOVEMBER 2022
FORMAT (ACROSS 6 LEGS) : 5KM, 5KM, 10KM, 5KM, 10KM, 7.195KM (6 RUNNERS) – 42KM TOTAL

REGISTER FOR FREE
1. Form your team of up to 6 runners and nominate a team captain to sign-up for free via the ASICS website and on
  the ASICS Runkeeper™ app (available for free download on the App Store and Google Play store).
TRAIN & TRACK
1. Working together is key to the Ekiden relay. The ASICS Runkeeper™ app will help you collaborate with your team on challenges and training plans.
RUN THE RACE
1. Log your leg of the race in the ASICS RunkeeperTM app between 10-22 November 2022. Work hard and run fast as you pass the virtual tasuki from one teammate to the next.
CELEBRATE & SHARE
1. Share your team’s results with friends and family on social media using @ASICSSG #EkidenSG2022 #ASICSWorldEkiden. Stand to also win attractive prizes (worth a total of up to $1,500*) with social media giveaways hosted on @ASICSSG!

YOUR EKIDEN GEAR

EKIDEN SS TOP

This short sleeve top celebrates the Ekiden Marathon and features a sash graphic that’s inspired by the relay running event.

The lightweight and quick-drying knit fabric improves moisture management, so you can keep comfortable during your training.

Meanwhile, the top’s flat seam construction helps reduce chafing while you’re running. Lastly, this garment’s reflective details are designed to improve visibility.

EKIDEN SS TOP is now available in ASICS retail and online stores. It is retailing at SGD 59 and is available for purchase at ASICS Plaza Singapura, Suntec City, Vivo City, Nex, Westgate, and asics.com.

GEL-CUMULUS™ 24

The GEL-CUMULUS™ 24 EKIDEN shoe is a versatile everyday trainer for various runners covering different distances. From the upper to the foam underfoot, this shoe feels softer and more responsive.

The shoe’s colorway draws inspiration from an Ekiden relay race. Key design elements include a sash detail on the side and a series of katakana characters.

To improve comfort, the upper features an improved heel fit. Meanwhile, the engineered mesh improves breathability to keep your feet cool throughout your run. This smooth distance trainer is also updated with our FLYTEFOAM™ BLAST cushioning. It keeps the shoe lightweight while creating a softer touchdown and a more energized toe-off.

GEL-CUMULUS™ 24 is now available in ASICS retail and online stores. It is retailing at SGD 189 and is available for purchase at ASICS Plaza Singapura, Suntec City, Vivo City, Nex, Westgate, and asics.com.

MAGIC SPEED 2™

The MAGIC SPEEDTM 2 EKIDEN shoe offers the energy you need to move towards a new personal best. The fit and tooling have been updated to make the shoe more versatile for both tempo runs and races.

The shoe’s colorway draws inspiration from an Ekiden relay race. Key design elements include a sash detail on the side and a series of katakana characters.

A full-length carbon and TPU plate are sandwiched in the midsole to propel your foot forward. This helps create a smoother and more propulsive rebound during the toe-off phase of your stride.

The midsole’s top layer is reconstructed with FF BLAST™ PLUS cushioning. This makes your stride feel even more propulsive while keeping the shoe lightweight.

MAGIC SPEED 2™ is now available in ASICS retail and online stores. It is retailing at SGD 239 and is available for purchase at ASICS Plaza Singapura, Suntec City, Vivo City, Nex, Westgate, and asics.com.

Low Impact Workout For People With Bad Knees

By

Team JustRunLah!

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October 17, 2022

Are you just starting out on your fitness journey and want to lose some weight first to lessen the impact on your knees? Or perhaps you have painful knees and high-impact exercise is simply out of the question…at all?

There are many low-impact exercises you can do to increase your heart rate, build muscle, and get a great workout, so don’t worry.

Exercising with bad knees

Not everyone should engage in high-impact exercises like plyometrics and jogging. These exercises can be extremely difficult and even painful for people with poor knees.

Maintaining the health of the knee joints requires using recovery techniques like yoga and foam rolling. You can still be active despite having bad knees. For those with problematic knees, many low-impact exercises are advised.

Building the muscles around your joints so they can carry more weight is actually the best approach to support them throughout your life. To maintain leg strength, you don’t want a sophisticated gym or equipment. To protect your joints, include leg exercises in your program at all times.

We’ve put up 5 low-impact core exercises for sore knees that you can do whenever and wherever because a strong core serves as the cornerstone of your fitness path. All you need for these exercises is your own body weight! These exercises are suitable for all situations, whether you’re doing them outside, at home, or in a hotel room.

5 CORE EXERCISES FOR BAD KNEES

Here’s how:

Carry out each of these exercises for a full minute.
After completing all five exercises, take a 60-90 second break.
Repeat 3 to 5 times.

1. HIGH KNEE PULL DOWN

In order to properly engage your core, try to raise that knee up to just above your belly button. Additionally, pretend to be pulling something down while really engaging your muscles.

This workout helps to improve your core muscles. A solid core helps lessen back discomfort while enhancing flexibility and balance.

2. STANDING KNEE-TO-ELBOW

Maintain your entire weight on your base leg. Only tap the ground with the lifted leg. To get the most out of this exercise, squeeze your obliques (side abs) as you bring your knee to your elbow.

Standing Knee to Elbow is another great core exercise for bad knees that also works the muscles in your upper legs and hip flexors. If you have lower back pain or difficulty walking or bending at the hip, you may have tight hip flexors. Hip mobility stretches can help you loosen up your hips by incorporating them into your workout.

3. KNEE TUCK CRUNCHES

Maintain a straight back, with your chin off your chest and your shoulders down and away from your ears.

In the pursuit of a six-pack, many people overlook their lower abs. Knee-Tuck Crunches are a dynamic exercise that works both the upper and lower abs while also raising your heart rate.

4. PUNCHES

Maintain a slight bend in your knees and a tight core. Concentrate on something in front of you and work hard to get there! A fantastic way to get rid of some negative energy.

The Punches exercise improves coordination while incorporating an aerobic component into the workout. This upper-body exercise can strengthen your core and improve your balance.

5. SQUATTING SIDE STEP

Stay low in the squat, chest up, and core engaged, and simply step side to side (as wide as feels comfortable for you). For an added challenge, wrap a resistance band around your ankles.

Don’t forget to build leg muscles while doing this core work. The Squatting Side Step engages your quads and glutes in addition to your core muscles. It is yet another effective exercise for improving balance and agility.