It’s the most wonderful time of the year, and for many of us, also the busiest and most stressful, which is why it’s important to take extra good care of yourself as Christmas and New Year approach. Here are tips to maintain your physical and mental wellbeing as you celebrate with family and friends.

1. Protect your mental health

With all the shopping to do, meals to prepare, and gatherings to host and attend, it’s important to keep your calm, says Dr Koh Choong Hou, Consultant Cardiologist of Healthway Medical Group. 

“My three tips to get through the season are task prioritisation – ensuring that important activities get the most attention and letting the less important ones slide; load sharing and delegation – festive errands, chores and the like can and should be shared amongst your loved ones; and scheduling breaks, to give yourself time to recharge.”

Dr Koh warns about a little-known condition called Happy Heart syndrome, a heart-brain interaction with sympathetic overdrive, where the body is pushed to react in order to cope with extra stimuli which may lead to abnormal heart rhythms (atrial fibrillation). 

“Triggers include anticipation of holidays, the arrival of grandchildren, and even indulging in a hobby like gardening. But the most common causes are celebrations with family and friends.

“So, while you celebrate the season, take note if you feel your heart beating abnormally; stop what you’re doing and call for immediate help before it gets more serious, as you may be experiencing the first signs of acute heart failure.”

2. Don’t lose sleep

Sleep is critical for your mental and physical health. According to Dr Melvyn Wong, Family Physician and Consultant, Raffles Medical, a lack of sleep can raise levels of the stress hormone, cortisol, in your body, weaken your immune system, and make you more likely to overeat. 

Aim for seven to eight hours of quality sleep every night. Stick to a regular sleep schedule on weekends as well, avoid caffeine and alcohol close to bedtime, and create a calming wind-down routine – think dim lights, a warm shower, or reading. If you struggle with racing thoughts, try journalling before bed to clear your mind.

Get more tips on how to have a better night’s sleep.

3. Keep up your regular exercise routine

If you have an established exercise routine, continue with it even during the busy holiday season, Dr Koh suggests. Blocking time out on your calendar, or having an exercise buddy to hold you accountable, can be useful.

If you’ll be holidaying overseas, find ways to stick to your regular workouts, too. Find a routine that can be done in your hotel room, use the hotel’s fitness facilities, or try a different activity from your usual one.

Here’re more tips on how to stay fit and healthy while travelling. 

4. Indulge – but don’t go overboard

Festive foods like glazed ham, roast turkey, pudding, log cake, shortbread cookies and mince pies tend to be loaded with sodium, sugar, fat and calories, which is why you need to be more mindful when sitting down to a meal.

“Start each meal with fibre-rich vegetables and protein with good fats, as they promote satiety, and control your carbohydrate intake,” says Dr Wong. 

“Remember to chew slowly and to pause between bites, as this gives your brain time to register fullness. Avoid mindless snacking in front of the television by plating your food, so that you can see exactly what you’re eating. Research suggests that eating smaller, more frequent meals throughout the day can help prevent overeating.

“Another useful tip is to keep yourself accountable. Whether it’s the festive season or not, weigh yourself daily and track your weight. The best time to do this is first thing in the morning after your toilet routine. This will give you some insight into how your diet and exercise and sleep patterns affect your weight.”

Dr Koh also recommends drinking extra water before eating to partially fill your stomach, and interspersing festive feasting with healthier, more balanced meals.

5. Watch your alcohol intake

It’s not advisable to drink excessively, no matter the time of year, says Dr Koh. 

“We do see more cases of arrhythmia (irregular heartbeat) during the festive season – these are normally caused by excessive alcoholic intake. Affected persons may experience shortness of breath, unusual and persistent giddiness, heart palpitations or extreme lethargy – all preliminary signs of sudden heart failure.

“The standard recommendations for daily alcohol intake limits for heart health are two units for men and one unit for women. Binge drinking can be hazardous and may occasionally trigger abnormal heart rhythms. It’s best to consult with your healthcare provider if you have underlying heart diseases, or experience unusual palpitations after drinking alcoholic beverages.”

6. Practise gratitude and mindfulness

It’s easy to get caught up in the stress of the holidays and lose sight of what’s important. Dr Wong advises you to take moments throughout the day to reflect. 

“The festive season should be about joy, connection, and taking care of yourself, not just checking off a list of things to do.

“Mindfulness has been shown to reduce stress and anxiety. A simple five-minute breathing exercise or guided meditation can centre you. Writing down three things that you’re grateful for every day can also shift your focus to the positive, even during stressful moments.”

Read more about why taking time for yourself and self-care is important.

7. Get some fresh air

“If you’re stuck indoors at a family gathering and have nothing to talk about with your relatives, sneak out for a short walk and get some sunlight and fresh air,” says Dr Wong. 

“Exposure to sunlight can boost your mood and regulate your circadian rhythm. It also increases levels of a hormone called serotonin, helping to fend off the festive blues.” 

Aim for 15 to 20 minutes of sun exposure daily, and remember to apply sunblock beforehand. 

SAFRA members enjoy member rates on health screenings at Healthway Screening and Raffles Medical clinics. For the full list of healthcare benefits, go to safra.sg/promotions/healthcare-products-and-services.  

Want more wellness articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story! 

The post 7 Tips To Stay Healthy While You Party During The Festive Season appeared first on eNSMAN.

Shopping for Christmas gifts can be time-consuming and stressful, so if you’re still looking for the perfect presents for the people in your life, our guide can help. We’ve rounded up some of the best promotions and deals for SAFRA members to make selecting a gift easier and more affordable. 

For your significant other

Treat your partner to the best spa day at The Spa by The Ultimate, located at SAFRA Punggol. Make an appointment for the 60-minute Gold Radiance Body Massage and the 90-minute Ethereal Glow Facial. Both treatments promise total relaxation and will leave your significant other feeling refreshed and rejuvenated. 

The Spa by The Ultimate is a wellness haven inspired by its beautiful green surroundings. It features a refined and luxurious setting, offering a tranquil escape from everyday life. Its signature treatments use traditional techniques and pure ingredients to deliver a delightful sensory experience. 

SAFRA members, book the 60-minute Gold Radiance Body Massage at $78 nett and receive a complimentary upgrade to Gold body massage oil (worth $204.92), or the 90-minute Ethereal Glow Facial at just $98 nett (worth $246.34). Click on safra.sg/promotions/safra-punggol-the-spa-glam-and-glow for additional details.

SAFRA Punggol, 9 Sentul Crescent, #04-05, Singapore 828654

For your little ones

Which kid wouldn’t be happy with some new toys? Toys “R” Us is the ultimate destination for toys, games and collectibles from some of the world’s leading toy brands. Whether you are looking for the latest activity and building toys, educational games, dolls, outdoor play equipment, toy vehicles, plush and soft toys, or kids’ arts and crafts, Toys “R” Us has it all, for children of all ages. Besides offering a fun and engaging experience, Toys “R” Us has multiple stores across the island, making it a convenient place to pick up your kids’ Christmas gifts. 

SAFRA members receive up to 10% storewide. Find out more at safra.sg/promotions/toys-r-us.    

Toys “R” Us has multiple locations across Singapore including United Square, Forum The Shopping Mall, VivoCity and Tampines Mall.

For your parents

Mum and Dad will love a staycation at Tiny Away Escape @ Lazarus Island, which features five tiny, eco-friendly houses. Each house is air-conditioned with tinted full-length glass panels and curtains for privacy, and contains a toilet and fully functional hot bath. Each booking includes a well-stocked mini bar, too. A variety of ready-to-eat frozen meals is available for pre-order at an additional cost – these only require pre-heating in the microwave oven. You can also pre-order a BBQ set, comprising an assortment of meats and vegetables, and make use of the smokeless BBQ grill that comes with every house to enjoy a barbecue under the stars, outside your house. Lazarus Island is just a short ferry ride away from the mainland and offers a host of things to do, like fishing, nature walks, standup paddling, kayaking, and swimming.

SAFRA members receive 20% off published rates till 30 June 2025. To find out more, visit safra.sg/promotions/tiny-away-escape-@-lazarus-island

1A Pulau Seringat, Singapore 099556

Read the review of our staycation at Tiny Away Escape! Or check out more year-end staycation ideas here.

For your siblings

Surprise your siblings with tickets to a meaningful and memorable wildlife adventure through four unique parks: Singapore Zoo, Night Safari, River Wonders and Bird Paradise. Each offers a unique experience: 

Singapore Zoo: Journey into a world of wild places in the world’s best rainforest zoo
 
Night Safari: Be enthralled by the mysterious kingdom of animals after dark in the world’s first nocturnal wildlife park
 
River Wonders: Embark on a wonder-filled voyage into the heart of the river at Asia’s first and only river-themed wildlife park
 
Bird Paradise: Immerse in the symphony of colours at Asia’s largest bird park

SAFRA members enjoy up to 40% off admission rates. Go to safra.sg/promotions/mandai for information on how to obtain this amazing discount. 

Singapore Zoo, Night Safari and River Wonders are at 80 Mandai Lake Rd, Singapore 729826; Bird Paradise is at 20 Mandai Lake Rd, Singapore 729825.

For your friends

Make a lunch or dinner reservation with your besties at Sky22, located at Courtyard Singapore Novena. This contemporary restaurant, which has sweeping views of the city skyline, specialises in modern Asian cuisine, with a curated selection of local and international classics. Popular with diners is the Sky22 Semi-Buffet Lunch, which includes a cooked-to-order main course, bookended with a free flow of soups and salad from the salad bar, as well as desserts like cakes, pudding and crème brulée.

SAFRA members get 20% off your total bill at Sky22. Valid for à la carte food items during lunch and dinner. Get more details at safra.sg/promotions/sky22

For your colleagues

You’ll be a hit at the office when you show up with festive treats from Taira Pastry. The menu is extensive, with cakes, tarts and cookies in seasonal flavours and all presented beautifully. For a change from the usual chocolate log cake, try the Zesty Lime Log Cake – soft vanilla sponge layered with key lime curd and Chantilly cream. Or, for an Asian-inspired dessert, there’s the Uji Matcha Azuki Tart – rich matcha custard with a layer of Azuki Japanese red bean, topped with matcha Chantilly cream. The festive range also includes Christmas Chunky Cookies in flavours like Biscoff, Nutella and Oreo Cream Cheese, and Tartlets in flavours like Lychee Rose, Cheese Brulée and Mango Flower. Taira Pastry is located at SAFRA Tampines. 

Shop the Taira Pastry festive deals and find out more at safra.sg/promotions/taira-pastry-christmas-menu-2024

SAFRA Tampines, 1/A Tampines Street 92, #02-04A, Singapore 528882

For yourself

Do you have your eye on a new pair of sneakers, or perhaps some new workout apparel for the year ahead? Asics has all the gear you need for a range of activities, like running, soccer, basketball, volleyball, tennis, track and field, and indoor sports. Shop the latest footwear and apparel collections, and don’t forget to check out their accessories – socks, caps and headwear, bags, duffel bags and backpacks. 

SAFRA members receive up to 15% off selected items. Get the details at safra.sg/promotions/Asics-stores

Asics stores are located across Singapore including at Suntec City, Paragon, NEX and Velocity.

Aside from selecting the right footwear, here are more tips on keeping your feet healthy.

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

The post From Sports Shoes To Staycations, Here’re 6 Christmas 2024 Gift Ideas For Everyone In Your Life appeared first on eNSMAN.

Physical activity is a major factor in preventing and reducing our risk of developing serious conditions like high blood pressure, high cholesterol, and cardiovascular disease. It also helps us manage our weight and prevent obesity, keeps our bones and muscles strong, and protects our mental health. 

But looking after your body needn’t be difficult or time-consuming. In fact, you can easily work them into your daily routine, simply by adopting these – almost effortless – healthy habits.

1. Find opportunities for incidental exercise

“Incorporating incidental exercise into your daily routine is a great way to stay active without dedicating extra time for structured workouts,” says Jacob Chee, a physiotherapist and General Manager at the Physio & Sole Clinic at SAFRA Punggol. 

Here are ways to get moving throughout the day, according to Jacob: 

Don’t drive or take the train: When grocery shopping or running errands, walk or cycle to your destination. Take the stairs instead of the elevator whenever possible. Park further away from entrances when visiting stores or offices to increase your walking distance. If you use public transport, alight a stop earlier and walk the extra distance.

Invest in the perfect pair of active shoes at Asics; SAFRA members receive up to 15% off selected regular-priced items and an additional 5% off selected discounted items. Find out more at safra.sg/promotions/Asics-stores. 

Stand and move when working or watching TV: Stand while working by using a standing desk, and set a timer to take a break every 30 minutes by moving around for a few minutes. While watching TV, stand or march in place during commercial breaks or between episodes. 

Try “active socialising”: When meeting friends, suggest active outings like walking in a park or taking a fitness class together instead of sitting in a cafe. 

2. Take stretching breaks throughout the day

Jacob recommends these stretching exercises to release muscle tension and improve flexibility:

Neck side stretch: Sitting on your chair, hold onto the rim of the chair with one hand and pull your head to the opposite side with the other hand. Feel a stretch on the side of your neck and hold the position for 20 to 30 seconds, repeating five times. 

Chest stretch: Standing with your arm raised to shoulder height, bend the elbow 90 degrees so that your forearm is perpendicular to the floor. Place your forearm flat against a wall or door-frame and rotate your body away from your arm. Feel a stretch on the front of your chest and hold the position for 20 to 30 seconds, repeating five times.

Thoracic extension stretch: Sit in a chair with a backrest that reaches your mid-back (around shoulder-blade level). Place your hands behind your head, elbows pointing out to the sides. Lean back over the chair, using the backrest as a fulcrum to extend your thoracic spine. Focus on extending your upper back (thoracic spine) rather than arching your lower back. Hold this stretch for 20 seconds, taking deep breaths to release tension. Return to a neutral seated position and repeat a few times.

3. Forget the lift, climb the stairs instead

Stair-climbing elevates your heart rate, improving your cardiovascular system’s ability to transport nutrients and oxygen throughout your body. 

“The continuous movement increases the demand for more oxygen, making your lungs work harder, which enhances respiratory efficiency over time,” Jacob adds. 

“Regular stair climbing also trains your body to handle sustained effort, improving your endurance and making daily activities feel easier.”

Stair-climbing primarily strengthens the quadriceps, hamstrings, calves, and glutes. Each step requires you to lift your body weight against gravity, engaging these muscles strongly. Your abdominals and lower back muscles stabilise your body as you climb, improving your core strength. 

Lastly, stair climbing challenges your balance and coordination, which helps to further augment stability and functional strength.

4. Do housework

Doing house chores can burn a surprising number of calories, Jacob says.  

“Mopping or sweeping can burn more than 200 calories per hour. The muscles worked during this activity include the core, shoulders, upper arms, legs and back. 

“The continuous side-to-side and front-to-back movements with the broom or mop help to strengthen your shoulders, upper limbs, back and core muscles. If you squat or lunge to reach corners or under the bed, it helps to strengthen your legs, too.”

Similarly, decluttering and rearranging furniture – which involve lifting and moving furniture or heavy objects – strengthen your legs, back, and core. Squatting to pick up items or organising shelves engages your lower body, while carrying heavy boxes or pushing furniture challenges your upper body strength.

Scrubbing requires strength and endurance, particularly for your upper body and core, Jacob explains. The repeated bending, squatting and reaching also work your legs, promoting flexibility and balance.

Finally, carrying heavy groceries or laundry baskets mimics weightlifting, working your arms, shoulders, and back. Walking and navigating stairs with groceries also strengthens your legs and improves cardiovascular health.

5. Relax your body

Our body undergoes a tremendous amount of stress every day, so it’s important to give it some TLC every now and then. Besides doing stretching exercises, take time out to relax your muscles. Relaxing your muscles relieves physical tension, which may ease stress and anxiety, as well as minimise muscle and joint pain. 

SAFRA members can relax their muscles with a 60-minute Signature Body Massage for $88 (U.P. $130.80) at The Spa at The Ultimate at SAFRA Punggol.  For more information, go to safra.sg/promotions/safra-punggol-the-spa-lifesg-credits-promotion.

6. Look after your feet

Your feet support you, so love them back and keep them pain-free and healthy with the Miuvo Foot Delight massager ($169). This device performs a range of functions: tui-na foot reflexology, air wrap squeeze massage, heel acupoint massage, soothing warm therapy, and more. Use it to boost blood circulation, aid lymphatic drainage, relax nerves, and soothe aching heels and feet. 

SAFRA members get 10% off Foot Delight, using the promotion code SAFRA10. For more information, visit safra.sg/promotions/miuvo. 

EnergyOne and SAFRA members enjoy a 15% membership discount on selected podiatry and physiotherapy services at Physio & Sole Clinic. Find out more at safra.sg/lifestyle/physio-sole-clinic. 

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

The post 6 Easy Health Habits You Can Incorporate Into Your Day appeared first on eNSMAN.

Cardiovascular disease is the leading cause of death globally. According to the World Health Organization, the disease takes an estimated 17.9 million lives each year; of these deaths, 85% were due to heart attack or stroke. 

In Singapore, 23 people die from cardiovascular disease (heart attack and stroke) every day. Last year, 30.9% of deaths – or one out of three deaths – could be attributed to heart diseases or stroke. 

Cardiovascular disease killed more men than women in 2023 – 14,703 compared to 12,182. 

There’s no better time than World Heart Day on 29 September to learn more about this top killer, from the factors that cause or contribute to it, to signs you may have heart disease and ways to minimise your risk of developing it. 

Here’s what you should know.

1. Cardiovascular disease encompasses various conditions

Cardiovascular disease is a collective term for diseases of the heart and blood vessels. The most common types include coronary artery disease, high blood pressure (hypertension), cardiac arrest, congestive heart failure, arrhythmia (irregular heartbeat), stroke, congenital heart disease, and peripheral artery disease. 

If you are 35 years old and under, you can get screened for risk factors of heart disease, says Associate Professor Phillip Wong, Specialist in Cardiology and Consultant, Raffles Heart Centre. These risk factors include hypertension, diabetes, and high cholesterol. 

In people aged 55 and above, Assoc Prof Wong says that there is an increasing trend of cardiac arrhythmias, the most common of which is atrial fibrillation. 

“In men aged 40 and older, and in women of post-menopausal age, the most common heart disease is coronary artery disease (CAD),” he adds. 

2. Heart disease may show up in different ways

Heart disease may present with these symptoms, says Assoc Prof Wong:

• The most common symptom is chest pain. Chest pain is typically exertional in nature – this means that its effect is worse when walking faster or up the stairs.
• The second most common symptom is heart palpitations, which may be a sign of cardiac arrhythmia such as atrial fibrillation.
• Another common symptom is your smart watch detecting some form of cardiac arrhythmia like atrial fibrillation.

3. Signs your chest pain is a heart attack

Chest pain is the main symptom of a heart attack. Assoc Prof Wong describes this symptom in greater detail: 

• It occurs suddenly, even if you’re at rest. It can occur during your sleep as well.
• It’s described as “compressive” or “squeezing” in nature. 
• It occurs in the centre of the chest, not in the left or right side. 
• The pain may be associated with cold sweats.
• The pain can radiate up to the jaw (very common) or to the back, and down the insides of the arms. 
• It cannot be relieved with gastric medication or other pain killers. 

If you experience these symptoms, Assoc Prof Wong says to call an ambulance or go to your nearest hospital emergency department immediately. 

4. You’re never too young to start looking after your heart

Many of us associate heart disease with middle age or old age, and as such, may only start paying attention to our heart health when we’re in our 50s or 60s. 

But did you know that younger men are about three times more at risk of developing CAD than their female counterparts of pre-menopausal age? Women have a particular advantage over men because female hormones have a protective effect on their heart. 

After menopause, however, women’s risk catches up with that of men, and if they do develop CAD, it tends to have poorer outcomes compared to men, Assoc Prof Wong says. 

So, don’t wait until you’re middle-aged to start taking care of your heart. Even if you’re in your 20s or 30s, you should make it a point to adopt heart-healthy lifestyle habits and get regular health screenings. 

5. You can lower your risk of cardiovascular disease

Men should screen for risk factors such as hypertension, high cholesterol, and diabetes from the age of 30, says Assoc Prof Wong. 

If you smoke, he advises you to stop smoking, as this is a risk factor that is strongly associated with CAD.

You should also adopt healthier lifestyle habits, such as: 

Eating a healthier diet. Your diet should be: 

• High in fibre (50% of each meal)
• Low glycaemic index (GI), meaning that it should not raise your blood sugar levels quickly. Low-GI foods include oats and other whole grains like quinoa and brown rice, legumes and beans, starchy vegetables like corn and sweet potatoes, and most fruits
• Low in red meats like pork, beef, and lamb
• Low in processed foods, such as convenience meals, fast foods and canned foods

It’s also important to lower your salt (sodium) intake. Assoc Prof Wong says that only 2g of salt is required per day, however Singaporeans generally consume twice this amount. He recommends avoiding soups and gravies that are high in salt and easily absorbed into your system.  

Additionally, make sure you maintain a healthy body weight, because obesity is a big risk factor for developing heart disease. Assoc Prof Wong says that a Body Mass Index (BMI) of 23 or less is ideal.  

“Finally, live an active lifestyle, taking at least 6,000 steps per day, or even 10,000 steps, if possible, which is equivalent to between 5km and 6km,” he continues. 

 Learn how to spot hidden sodium in food and reduce your intake.

6. Take care of your mental health

Assoc Prof Wong says that while stress and depression are not causes of heart disease, they can lead to the poor management of risk factors and an unhealthy lifestyle. For instance, if you’re depressed, you may be more likely to seek comfort in foods that are high in fat, sugar and sodium, all of which may contribute to your risk of obesity and hypertension, which are major risk factors for heart disease. Likewise, if you’re stressed, you may have trouble sleeping, and poor sleep is also associated with a higher risk of heart disease.  

Stressful situations can also trigger heart attacks, Assoc Prof Wong adds.

7. Get sufficient quality sleep every night

“An important factor for good heart health is good rest and hence adequate sleep, paired with an active lifestyle,” says Assoc Prof Wong. 

“Poor sleep can lead to poor preventive habits for heart disease and a sedentary lifestyle. 

“Another issue for poor sleep, which includes feeling tired and sleepy the following day, is a condition called OSA (obstructive sleep apnoea). This condition is common in Singapore and is associated with a poor control of hypertension and other risk factors.” 

Fortunately, OSA can be treated. Assoc Prof Wong says that if you have symptoms of poor sleep, such as waking up in the middle of the night with breathlessness or loud snoring, you should consult your doctor to get tested for OSA. 

Read on for more tips on how to sleep soundly and get a better night’s rest.

Note: Please consult your GP or physician on managing your cardiovascular health.

SAFRA members enjoy member rates on health screenings at Raffles Medical clinics. For more details, click here. 

For the full list of healthcare benefits, go to safra.sg/promotions/healthcare-products-and-services.  

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

The post 7 Things To Know About Keeping Your Heart Healthy appeared first on eNSMAN.

Being charitable together as a family isn’t just good for the people you’re helping out. It can also bring you and your family members closer together, resulting in stronger family connections. Studies have shown that doing charitable work, such as volunteering and performing acts of kindness, is good for our mental wellbeing. Giving as a family can also impart lessons in empathy, sharing, compassion and understanding. 

There are many ways to help out as a family. These six ideas also make for wonderful bonding experiences. 

1. Volunteer together

There are many charities and social enterprises that could use extra pairs of hands. Make volunteering a family affair by gathering your loved ones and signing up to help at different events or supporting an important cause every couple of months. Whether it’s volunteering at a pet shelter, organising a fundraiser, distributing food to needy Singaporeans, serving meals at a soup kitchen, or supporting programmes that help at-risk youth, the visually handicapped, people with mild intellectual disabilities or low-income families, there’s a lot you can do as a family to make a difference and change lives for the better.   

2. Organise a collection of money, vouchers or goods

Start a fund for a special cause or group that your family can put money towards. Aim to raise a certain amount by a specific date, and then donate the money, or use it to buy shopping vouchers, on behalf of your family.

Your family can also collect gently used or unused clothing, books, toys, stationery, and household items from their friends, neighbours and colleagues and donate them to charity.  

Many charities accept non-perishable groceries and toiletries, so you may want to start a collection for these products, too.

Save money when you shop at Cold Storage Online – SAFRA members receive 10% off a minimum spend of $80 (capped at $25). For more information about this promotion, visit safra.sg/promotions/cold-storage-online

3. Donate blood

Donating blood helps maintain Singapore’s blood supply and save lives. The blood donation process is simple – all you have to do is check your eligibility and make an appointment (the minimum age requirement for blood donors is 16 years old). Get eligible family members together and make a trip to the blood bank. If you’re organising a group blood drive for more than 10 participants, you can request for transport to one of the island’s blood banks. Find out more at giveblood.sg.   

4. Befriend senior neighbours

There are many seniors who are living alone or have no one to talk to or socialise with. Maintaining social connections in old age is important – it may help reduce cognitive decline and reduce the risk of depression, heart disease, stroke and premature death. If you have older neighbours who live alone or don’t get to see their children and grandchildren very often, take turns with your family members to spend time with them at home, take them on outings, help them with housework and grocery shopping, or escort them to medical appointments. 

You can also visit an aged care facility regularly and spend time with the residents there. 

Flowers will help put a smile on the faces of your elderly neighbours. If you’re a SAFRA member or serviceman, enjoy up to 20% off flower purchases at AngelFlorist, plus free delivery with every purchase. For more details, go to safra.sg/promotions/AngelFlorist

5. Put your skills to good use

Non-profit organisations are always on the lookout for people with special skills to help support their beneficiaries. If you are skilled in financial management, for example, you can empower low-income families to achieve financial independence and help them break the poverty cycle. If you have an art background, you can conduct free art classes for children who cannot afford art lessons. Find out what skills your family members can contribute and then contact local charities and non-profit organisations to find out how you can all put your talents to good use. 

6. Help clean our beaches and parks

Volunteers are always welcome to help remove litter from our beaches and parks, so get your family together to take action and make these public areas more enjoyable for other beach-goers. The Public Hygiene Council encourages Singaporeans to be part of the clean-up effort at various locations, including Changi Beach Park, Coney Island Park, Sembawang Park, Tiong Bahru Park, Woodlands Waterfront Park, and Pasir Ris Beach Park. 

Register online, for free, at publichygienecouncil.sg/beachcleanup. You will need to bring your own masks, gloves, hand sanitiser, tongs and trash bags, and you may borrow litter-picking tools via the website. Remember to download the online guide to help you organise your first clean-up. 

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story! 

The post From Beach Cleanups To Skills Sharing: 6 Ways To Give Back & Do Good As A Family appeared first on eNSMAN.

Like other cardiovascular workouts, swimming offers a range of health benefits. It burns calories and fat, so it helps with weight loss and maintenance, plus it builds strength and endurance and increases our heart rate without stressing our body. 

But there are other, lesser-known health benefits of being in the water – from helping you breathe and sleep better to preventing joint problems such as arthritis. 

SAFRA clubs are home to a variety of pools that are perfect whether you want to swim alone or with friends, enjoy a gentle underwater workout, or have a splashing good time with your family. 

1. It can improve your social life

Swimming with others, such as when training for team relay races or learning to swim in a group, is a great opportunity to meet new people and expand your social circle. In addition to developing team-building skills, swimming with other people allows you to interact socially as you learn new strokes and techniques, support one another with individual or collective goals, and share tips to improve, says Emir Hamza Ali, Head Coach at FINS Swim School. 

Training for an event – like the ongoing SAFRA Swim for Hope – is a fun way to get together with your buddies and family members. 

Introduced in 2011 at SAFRA Tampines, SAFRA Swim for Hope provides an opportunity for Operationally Ready National Servicemen and their friends and loved ones to contribute to charitable causes while promoting fitness and bonding through swimming.

Every edition has adopted various charities to raise funds for those in need. This year’s nett proceeds will go to 5 beneficiaries – Community Chest, President’s Challenge, SAF Care Fund, Singapore Aquatics (Development Fund) and SPD.

Registration for SAFRA Swim for Hope is open now. To register, donate or find out more, go to safras4h.sg. 

2. It helps build confidence

Whether alone or in a group, swimming is a huge confidence booster, says Emir. 

“Swimming alone develops a particular form of confidence and builds character, especially if you are pushing yourself to meet a specific goal or achieve a personal best.”

If you’re swimming as part of a team relay race, clocking a certain time or distance together can certainly help grow your confidence and boost your morale, too. SAFRA Swim for Hope has a Team category as well – why not form a team (minimum 5 pax) with your buddies and have a fun workout, while doing your part for charity?

Want to increase your confidence as a swimmer? The pool at SAFRA Choa Chu Kang is sheltered so it’s ideal for training in all kinds of weather. The six-lane, 50m-long lap pool has a depth of 1.2m, while the training pool has a depth of 1m.

3. It can help you sleep better at night

“Swimming requires the use of nearly all your muscles. Not only does this tire your body physically; it also eases your mind, thereby helping you achieve better sleep,” says Dr Ding See Jong, General Practitioner, Raffles Medical. 

We tend to sleep better when we’re less stressed, and swimming also reduces stress as it has an almost meditative effect, since it involves a certain level of mindfulness and concentration while in the water. 

“While swimming laps, in particular, you would only focus on your swimming strokes. Noises are cancelled when you are in the water and this helps with mindfulness,” Dr Ding adds. 

The pools at the SAFRA clubs in Mount Faber, Tampines and Toa Payoh are perfect for uninterrupted lap swims. Each pool is Olympic-sized (50m in length), with the Mount Faber pool offering five lanes, the Tampines pool, eight lanes, and the Toa Payoh pool, six lanes. 

4. It’s a wonderful family-bonding activity

Swimming with your kids is a great way to spend quality time with them while teaching them the value of regular exercise. Plus, it provides an opportunity to build trust, improve communication, lend support, and de-stress and have fun together. 

The Families for Life category in SAFRA Swim for Hope lets you team up with one child (6-12 years old) to swim – it’s a great way to bond while getting fit, and helping the less fortunate together.

Your little ones will love the family-friendly, resort-style pools at SAFRA Yishun. Besides the six-lane, 50m-long Olympic-sized pool, you will find a training pool, a fun pool, a bubble pool, and a wet play pool. SAFRA Jurong also boasts treehouse- and gecko-themed pools that are great for kids. 

5. It’s a gentle workout if you’re recovering from injuries

Swimming is one of the best exercises you can do if you’re recovering from an injury. Because it’s a low-gravity workout, it doesn’t put as much pressure or impact on your joints and muscles as, say, walking or running, says Emir. 

It’s important to move slowly through the water so as not to tax your body. While swimming may be easy on your muscles and joints, Emir notes that dislocations and muscle tears are not uncommon. 

“These usually occur if a swimmer swims through pain and trains intensely. Instead, try moving your limbs while stationary in the water, as this helps boost blood circulation in your muscles and assists in a speedier recovery.”

Emir adds that you should always listen to your body and take breaks if needed, especially if you’re injured or recovering from an injury. 

6. It can give you stronger lungs

Dr Ding says that swimming can help improve your respiratory health, because you have to coordinate your breath while moving through the water and regulate your breathing rhythm for certain swimming styles. 

It may even help with respiratory conditions like asthma – Dr Ding has seen many people recover from childhood asthma after taking swimming lessons. 

7. It helps stave off or improve arthritis

If you’re worried about developing arthritis, swimming is an ideal workout. Dr Ding says that the activity strengthens core muscles and prevents injury to certain joints, like the knees and ankles. If you already have arthritis or other medical conditions, it’s important to start slow and learn the proper techniques to avoid injury. 

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