The teenage years are an exciting period of growth and discovery for young people. As your child navigates this transformative time, they are likely to explore a multitude of interests. Among these, sports are likely to be some of the most beneficial and rewarding activities a teen can engage in, whether they find their niche in a team sport like soccer or basketball, or prefer to explore solo sports like running or gymnastics. And while many parents understand the benefits of regular physical activity, sports offer teenagers much more than simply an opportunity to exercise.

Engaging in sports is an enriching experience that promotes holistic well-being. From enhancing cardiovascular health to fostering emotional resilience, sports serve as an all-encompassing platform for any teenager’s development, regardless of their background. For your teen who attends high school in Singapore, you can be sure they have much to gain from learning to play a sport or two. Let’s look at some of the most compelling benefits below:

Improves Cardiovascular Health

The physical exertion that comes with playing sports naturally supports better cardiovascular health. Activities such as soccer, basketball, or running elevate the heart rate, thereby encouraging the heart to work more efficiently. Over time, this can reduce your teen’s risk of heart attacks, high blood pressure, and other cardiovascular ailments. And while they can reap these benefits from any form of exercise, many teams will find it easier to stick with a sport they like, as it places physical activity in a more engaging and enjoyable context.

Builds Endurance and Strength

In addition to making the heart stronger, participating in sports also has a profound impact on muscle development and endurance. Weight-bearing sports like gymnastics or basketball can be particularly beneficial for bone health. During the teenage years, bone mass is still accumulating, making it a crucial time to engage in activities that promote bone density.

Strength and endurance also have many useful, practical applications in everyday life. For instance, a physically active teen should have no trouble walking long distances, performing manual labour, or lifting heavy objects. Moreover, the discipline and dedication required to build strength and endurance in sports are transferable skills. They can be applied to academic pursuits and later in professional settings, giving your teen a well-rounded set of capabilities that extend beyond the playing field.

Improves Confidence and Self-Esteem

Many teenagers who struggle with confidence and self-image may find empowerment in the many positive experiences playing a sport offers, such as mastering a new skill or achieving a new personal best. Sports are particularly good for building self-esteem because improvement is readily observable and measurable; if they’re running faster, jumping higher, or lifting heavier weights, teens will readily be able to tell. These achievements can help teens feel more self-assured and also give them a clear insight into their abilities and desires for themselves, both on and off the playing field. 

What’s more, sports often offer a structured setting that encourages the exchange of constructive feedback. Coaches and teammates can play a significant role in this, helping teens understand their strengths and areas for improvement. In turn, teens also receive plenty of opportunities to speak their minds and offer valuable insight of their own to their teammates and other peers. This environment encourages self-awareness and creates a safe space for teens to develop their identities over time.

Increases Mental Resilience

Sports are as much a test of mental strength as they are of physical capability. Whether it’s dealing with a loss or pushing through a challenging practice, sports teach resilience. Teens learn the importance of grit and perseverance, qualities that are indispensable not only in sporting pursuits but also in facing life’s various other challenges. The setbacks and failures teens encounter in sports also provide invaluable lessons on how to cope with similar experiences in a broader context.

The skills teens learn through these experiences are critical for their mental well-being. Coping with defeat gracefully and learning from mistakes are lessons they can directly apply to other spheres of life. Whether it’s facing academic challenges or navigating social complexities, the mental resilience cultivated through sports equips teens with the tools they need to handle stress and adversity effectively.

Teaches Teamwork and Cooperation

In many sports, effective collaboration is not just a bonus; it’s a requirement for success. Team sports like soccer, basketball and volleyball instil the importance of working cohesively as a unit. That said, even in individual sports like singles tennis or swimming in the individual format, there are often team dynamics at play, such as when team members interact during practice sessions.

The skills learned in these environments are crucial for social development. Teens learn how to communicate effectively, share responsibilities, and appreciate the value of collective effort. Even once they leave the field, your teen will need to use these collaborative skills throughout other areas of life. Whether it’s working on a group project at school, collaborating with colleagues at a future job, or simply learning how to coexist harmoniously with others, the teamwork skills they can hone through sports will prove invaluable.

Facilitates Healthy Friendships

Friendships and social bonds are a vital part of any teenager’s life. Sports offer an environment conducive to forming such connections. The shared experiences—whether it’s the thrill of victory or the lessons from a loss—create a strong foundation for friendships. Furthermore, the nature of teamwork and mutual goals fosters a sense of community and belonging, providing emotional and social support for your teen.

The quality of friendships often matters more than quantity, especially during the formative teenage years. The constructive environment that sports create helps facilitate positive social interactions and friendships based on mutual respect and shared interests. Eventually, your teen may find that these friendships have become a critical part of their personal support system.

As you consider avenues for your teen’s personal development, keep in mind that sports offer a holistic approach that enriches not just the body, but also the mind and the social fabric of their lives. Indeed, the skills and qualities honed on the playing field often prove to be invaluable assets in the game of life.

Singapore hosts several running events throughout the year, with each one giving people a chance to run for a cause, celebrate physical fitness, and tour the city-state in a unique way. These events also have a way of bringing together running enthusiasts from all over the world, so that they can enjoy the sport as a solid community.

As someone who’s been watching running events from the sidelines for some time, you might be inspired to join in on the fun. However, there are a couple of things you need to keep in mind before you participate in your first running event.

Running events may look fun but they can be challenging for first-timers. For one, you’ll be running non-stop for a certain amount of time and distance. If your body isn’t ready or properly conditioned, you can get tired easily or injure yourself. As such, it’s in your best interest to prepare several months in advance. Here are some things you can do to help you get ready and ensure that your first Singapore running event will be a success:

Create a Run Training Plan

Following an effective training plan will help you develop the discipline needed to build your running technique. It also ensures that you’re ready for the running event’s intense physical demands. When creating a training plan, make sure to incorporate a workout routine that develops strength and endurance. Strength exercises such as squats and lunges will improve your running posture and reduce the risk of injuries; endurance exercises like long runs, on the other hand, will increase your stamina.

You should also switch up the places where you work out from time to time. Although you can exercise at the gym, changing the location where you train can spice up your routine and boost your motivation. In Singapore, you’re spoiled for choice with beautiful running spots like East Coast Park and the scenic routes along the Marina Barrage. You can also visit the different Jewel Changi attractions that can give you an adrenaline rush and spark your sense of adventure, adding a dash of fun to your workouts. One such attraction is the Canopy Park, where you can experience the thrill of finding your balance on the walking and bouncing nets all while building your leg and core muscles.

Finally, don’t forget to add time for rest and recovery to your plan. This part is often underestimated or completely sidelined, but it’s crucial for maintaining peak performance and preventing overuse injuries. Getting adequate sleep and engaging in active recovery exercises (e.g., stretching, yoga, and tai chi) will allow your body to heal and adapt to the demands of training.

Choose the Right Running Event

Different running events have varying course profiles, atmospheres, and levels of difficulty. As a first-timer, it’s ideal to participate in the shortest course. Doing so will help you get a feel of the event. Once you’ve gotten used to joining running events, you can advance to more difficult courses to challenge yourself.

Familiarise Yourself with the Race Route

Knowing the race route can ease anxiety and prepare you for what lies ahead. As such, take the time to study the course map, noting significant landmarks, water stations, and potentially challenging sections. This knowledge can help you mentally prepare for the race and create a pacing strategy.

Invest in the Right Gear

When coming up with your running attire, you want to invest in comfortable shoes and athletic clothes. With these running essentials, you can run more comfortably and reduce your risk of injuries during the event. Visit a running store to get properly fitted for running shoes that suit your foot type and gait. The correct footwear will ensure that you get ample support when you run.

You should also invest in high-quality, moisture-wicking clothing. These types of garments will keep you cool and comfortable on the day of the event. 

If the running event takes place at a certain time of the day, bring accessories that contribute to better comfort and safety. For example, for morning races, get a hat or visor and a pair of sunglasses to protect yourself from harsh sunlight. If the race takes place in the evening, consider wearing accessories with reflective properties to make you more visible to other runners.

Pay Attention to Your Diet

Your diet plays a vital role in your race preparation. Maintain a balanced diet that includes carbohydrates, proteins, and healthy fats. Additionally, practise your race-day nutrition strategy during long training runs to avoid surprises on the day of the running event.

Join a Running Group

Look for local running clubs or online groups where you can connect with experienced runners and fellow first-timers. This can give you the opportunity to train with others, providing you with motivation, accountability, and a sense of community. Plus, joining a running group can help you mentally prepare for your race because you’ll have people to support you and boost your confidence.

Participating in a running event for the very first time can be daunting. However, if you properly prepare for the event well enough, your mind and body will be ready for the challenge. Good luck!

Ever rolled your eyes at a gym-goer’s discourteous behaviour? If so, you’re far from alone. A recent poll involving 2,000 gym-goers revealed ‘equipment hogging’ as the top irritant. Close on its heels? Loud cursing and off-key singing. Faced with such gym perpetrators, almost 60% claimed they’d confront the culprit; while around 30% would rather swap communal sweating for a home workout. To avoid becoming “that guy” or “that girl”, arming yourself with gym etiquette is key. So here are some handy fitness rules to live by, ensuring everyone’s gym experience hits the right note.

Sanitise Equipment After Using It

Using gym equipment that’s covered in sweat can be highly annoying. Not only that but leaving sweat on surfaces can lead to a variety of illnesses. According to Dr. Marjan Johnson, bacteria that cause sickness, such as staph, can be spread by direct contact and can live on different gym equipment such as mats, weights, and bikes.

Cleaning gym equipment is a must since it gets rid of bacteria lurking on surfaces, and prolongs the life of exercise equipment at the same time. That being said, make sure to do a wipe-down of gym equipment using disinfectant wipes after each use. Ask the gym manager if they provide wipes, if not, make it a point to have a pack in your gym bag. Also, bring a towel so you can wipe yourself down and avoid dripping too much sweat on the gym equipment.

Avoid Taking Too Many Gym Videos and Selfies

Nowadays, it seems like everyone wants to be a fitness influencer, what with gymgoers taking too many videos or selfies while they’re working out. Taking selfies or videos to post on social media isn’t exactly bad, especially if you just want to keep track of your progress. The problem is that taking videos and photos gets in the way of other people’s workouts. For instance, you may be spending lots of time on the treadmill trying to get the perfect selfie. Meanwhile, there’s one or two people waiting to use it while you struggle to get a good angle.

Also, keep in mind that some people don’t appreciate being filmed, and while you may not be filming them, they could be captured in the background while you’re doing a vlog or a TikTok. Be considerate of others and limit yourself to one selfie after your gym session, and only take videos if you’re alone or there are very few people around. 

Give People Their Personal Space

Gyms can get pretty crowded, especially after work hours. But this doesn’t mean that you have to workout in close proximity to other people. Give others enough space to exercise properly, and if possible, try not to use the exercise equipment right beside someone. Also, most people don’t want to talk while they’re working out, so don’t try to engage someone in conversation while they’re on the treadmill or exercise bike. Keep your eyes on your machine and the TV screen if there’s one, and try not to stare or gawk at anyone. Lastly, while the gym can be an excellent place to make friends and meet new people, under no circumstances should you try to flirt with anyone while they’re exercising. No one should feel uncomfortable while they’re working out, so try to keep this in mind at all times. 

There are all sorts of people at the gym, and some can be more annoying than others. But by practising proper gym etiquette, you can influence fellow gymgoers to be on their best behaviour, so everyone can have a positive experience while they’re working out.

Obesity and lifestyle-related illnesses are now on the rise in Singapore, largely due to a continued drop in physical activity among the city-state’s working population. With work-from-home arrangements continuing well after the COVID-19 pandemic, there are now fewer jobs that require daily cycling commutes or walk to and from MRT stations, resulting in less regular physical activity for many Singaporeans. Making matters worse, thanks to factors like the increased popularity of food delivery in SG, the average Singaporean’s diet has also become less healthy.

Fortunately, one thing that hasn’t changed about Singapore is a landscape that offers various fitness opportunities for citizens. Local sports groups abound, and international fitness chains are well-represented in the country. Uniquely Singaporean micro-gyms have also cropped up to meet the county’s diverse and growing demand for fitness. The country’s numerous gardens, parks, and shopping malls are also host to hundreds of regular yoga, dance, and other fitness classes, and many neighbourhoods boast well-maintained gardens and jogging paths.

Even with Singapore’s abundance of fitness-friendly spots, a few do stand out for their cultural uniqueness, novelty, or natural beauty. If you’re in Singapore and you love outdoor workouts, these locations will serve as memorable backdrops to your fitness journey:

1) The Southern Islands

Sentosa, St. John’s Island, Lazarus Island, and other islands in the Singaporean archipelago are host to various fun fitness activities, including hiking, cycling, and kayaking—all away from the daily grind that has come to characterise Singapore. 

The islands are far from the Central Business District, but you can expect all of them to have great cell coverage. That means that all the fancy tracking devices, apps, and mobile phones Singapore fitness enthusiasts use will work just fine. Whether you want to share your fitness journey in real-time on social media or simply want to enjoy a quiet workout, the Southern Islands are definitely worth heading to. 

2) Marina Bay

With its abundance of pathways and green spaces, Marina Bay is a true urban fitness playground for those looking to burn some calories. It may be known as a tourist trap, but that shouldn’t distract you from the genuinely stunning waterfronts and the excellent fitness path that winds throughout the area. 

A purpose-built jogging and cycling track on the Marina Bay grounds offers a scenic route that passes by landmarks such as the Marina Bay Sands and the Merlion statue. The path also has ample lighting, making it a great place for your nighttime fitness routines.

3) Singapore Park Connector Network

The Singapore Park Connector Network (PCN) is a fine melding of greenery and urbanisation. This extensive network of interconnected foot and cycling paths links major urban parks, residential areas, and recreational spaces across the city. If your local jogging and outdoor exercise paths are getting stale, you can effortlessly explore other suitable parks by walking, jogging, or cycling along the PCN’s well-maintained routes.

4) Pulau Ubin

For a taste of Singapore’s natural heritage, Pulau Ubin offers an authentic and rustic experience. Accessible by a short boat ride, this island takes visitors back in time with its traditional villages, untamed landscapes, and off-road trails. 

The off-road trails are especially popular among cyclists, and Ketam Mountain Bike Park’s 10 kilometres of jungle and coastal routes provide a great change of pace from the city’s typical urban biking experience. In addition, the island’s peaceful ambience and diverse wildlife make it a great destination for hikers who are also up for a little birdwatching.

5) Historic Singapore

If you’ve lived in Singapore for any length of time, you will have doubtlessly visited Chinatown, Little India, and Kampong Glam, the country’s world-famous ethnic enclaves. While most people go to these neighbourhoods to appreciate their cultural heritage and sample authentic Straits cuisines, these historic districts are also great places to keep your body moving. Biking and walking tours through these districts offer unique opportunities to not only immerse yourself in Singapore’s heritage but get your daily fitness fix in as well. 

6) The Southern Ridges

The Southern Ridges are a series of paths and walkways that connect Mount Faber Park, Telok Blangah Hill, Hort Park, Kent Ridge Park, and Labrador Nature Reserve. In recent years, the Southern Ridges have become a popular hangout for influencers. The Henderson Waves, an iconic pedestrian bridge, is a particular favourite. But whether you’re attracted to the Southern Ridge’s trails for their natural beauty or are solely in it for the ‘gram, there’s plenty of room for fitness enthusiasts of all kinds.

Singapore offers plenty of alternatives to the international fitness chains that seem to be ubiquitous everywhere else. Thanks to decades of effective urban planning, finding a nearby spot to hike, cycle, or engage in outdoor exercise is much easier in Singapore than it is in many comparable cities. Whether you want to offset the effects of a sedentary lifestyle or simply want a respite from the relentless grind of Singapore’s urban environments, you’ll discover a plethora of nearby options that cater to your fitness goals.