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Exercise for Elders

Promises of more frequent exercising and keeping fit are great ways to herald in the new year, even if some people tend to be flaky with their resolutions. But while such resolutions are very often made by the younger crowd, they are not so popular among the older people. Many would endeavour to avoid a date with the doctor, but without sufficient exercise, such a resolution would be difficult to  keep.

“Exercise? At my age? Aiyah… exercise is for young people like you. Old bones like mine will fall apart!” said my 63-year-old neighbour when the topic of regular exercise came up in our conversation.

Actually, not moving is exactly what contributes to ‘old bones falling apart’. When your body gets used to a sedentary lifestyle, moving becomes an awkward task. This leads to poorer ability to maintain good balance and coordination, which can increase the occurrences of injuries and fractures through bumps and falls. Immobility also causes joints to stiffen and face resistance and aches when moved.

Many age-related mobility problems can be prevented if you keep yourself strong, energetic and fit through exercise. It is never too late to start exercising. Regardless of your age and physical condition, there are appropriate types of exercise that will reap benefits for your health.

Tangible benefits for exercise in old age:

– Maintain or lose weight, preventing chronic diseases, high cholesterol and diabetes

– Reduce the frequency and impact of illnesses by improving the immune system.

– Improve mobility, flexibility and balance, reducing the risk of falls.

– Improve quality of sleep by helping you to fall asleep more quickly and deeply.

– Reduce sadness and depression, through the production of endorphins during exercise that keeps your mood up.

– Keep your brain active, thus preventing or reducing the progression of memory loss, dementia and Alzheimer’s disease.

Effective exercise is not limited to strenuous exercise or intensive workouts in the gym. Even walking around your estate for 10 minutes a day can do wonders to your health. The elderly fitness corners in the estate are perfect for senior citizens as they have equipment tailored to meet the health needs and dexterity of most mobile senior citizens.

If you have not exercised in a long while, or have a health condition, do seek your doctor’s advice and find out what sort of activities you should avoid. Do not be impatient. Start slow with less strenuous activities at lowered frequencies, picking up pace only when you feel up to it.

Listen to your body and stop if you feel unwell. Exercise should not hurt you or make you feel uncomfortable. If you experience chest pain or pressure, find yourself trying to catch your breath, feel dizzy or experience any form of discomfort, stop exercising immediately and go to the doctor if the problem persists. Of course, such problems tend to occur only when you’re pushing yourself too hard, so don’t forget to get the doctor’s clearance and to go easy on yourself.

Keep water at hand, as you will need to replenish water loss and cool down after perspiring.

Free of charge and adverse reactions, exercise helps you to maintain good health and age with dignity. Don’t pass up this wonderful freebie!

The original version of this article was written in August for a newsletter.

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Tackling spots of doom

You may spend much time and fortune dousing your skin in the finest skincare products and intricate skincare regimes in your youth, but that will not create an impenetrable fortress against problems that surface with age. When age sets in, the immune system weakens, and skin becomes vulnerable to skin problems, notably liver spots, or age spots. These sneaky blemishes creep out only years after the damage is done, and are extremely stubborn. Known removal methods that have scientific basis tend to be expensive or come with possibilities of unpleasant sight effects.

It is important to be mindful of your beauty and lifestyle habits so you do not end up doing something that becomes a cause for regret.

In Singapore, many people only take out their umbrellas when it rains or when the sun is scorching hot. However, even if the sun does not show its face, UV rays are ever present, any time, any where, even in your house where it enters through the windows. And UV rays are one of the main causes of liver spots.

Do not let your guard down even on a cloudy day. Taiwanese show host Barbie Hsu, famed for her flawlessly porcelain complexion, goes out and about in sunglasses, hats and even a veil over the face, such that she has been teased for resembling a grass cutter. But looking at the number of commercials she stars in, she’s probably getting the last laugh. Full coverage is not necessary, as Vitamin D from the sun is still necessary for good health. Just an umbrella or a hat when you are outdoors would suffice. Of course, don’t forget the sunblock!

However, the sun isn’t the only culprit for those liver spots. Here are other factors that lead to the development of liver spots:

Heavy make-up
Make-up contains metallic elements, with absorption of light being one of their chemical properties. Scented cosmetic products especially, contain large amounts of metals like lead, which can cause black pigmentation on skin. Furthermore, when make-up is not thoroughly removed at the end of the day, colour pigments in the make-up will enter the skin, resulting in the formation of coloured pigments.

Only use heavy make-up when you absolutely have to on special occasions. Stick to light, natural make-up on regular days, and always use a good make-up removal to remove your make-up as soon as you’re done for the day!

Too much whitening
Whitening techniques such as chemical peeling and chemical scrubs, when done too frequently, can cause skin to become dry and sensitive to light. As a result, a little sunlight falling on such injured skin can cause red spots and coloured pigmentation. Unless you intend to stay indoors all day, don’t get too caught up on chemical whitening methods!

Computer degeneration

These days, most of us have to use the computer for at least a few hours a day. Whenever we stare at our computer screens, tablets and smart phones, the rays emitted are harmful to our skin and causes a variety of skin problems, including dark eye circles, pimples, dryness and spots. Since it is now hardly impossible to keep away from our gadgets, the next best thing to do is to increase our skin’s defences as much as possible.

Before applying make-up, apply a make-up base with UV ray blocking function, such as Laneige’s skin veil base. If you work in the office and have to be in front of your computer the whole time, remember to reapply sunblock every couple of hours!

Lack of Exercise
Exercise helps to dispel toxics through our skin through perspiration. Otherwise, these toxics remain in our bodies and skin, and can give way to dark pigmentation. No matter how busy you are, sat aside some time for physical activity every day! Some perspiration is better than none at all!

This article was originally written for a beauty blog.

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Your very own orchid corsage for the year-end party

Orchids are classy yet not exclusive, vibrant but not gawdy, making them versatile choices for accessories. They look good with almost any colour and fashion style, ranging from posh black dresses to flowery summer frocks. What’s more, orchids have a special place in our hearts because many orchid species are native flowers of Singapore.  Our national flower is the Vanda Miss Joaquim, a hybrid orchid in rosy-violent and pale mauve. Your beautiful orchid accessory would be a talking point, as well as a great conversation starter when you mingle with foreign colleagues and clients at the year-end dinner!

Making an Orchid Corsage is easy!

1. First of all, you will need to have in mind a rough vision of how you want the corsage to look like, how big you want it to be and what colours you need to match your clothes. For beginners, you may start off with a basic corsage that is made up of three orchids (or more if you want it bigger) bunched together, adorned by some green leaves. Ribbons optional.

2. Gather the materials.
– Fresh orchids from the florist
– Adhesive tools: Floral wire and floral tape, usually available at the florist’s. Otherwise, art stores like Art Friend and Spotlight stock them too.
– Optional adornments: Ribbons, small flowers
– A simple, presentable, dispensable wristband that goes with your outfit and the corsage.

Note: Do not purchase your orchids more than a week before your event, as they will wilt and not look as pretty as they did at time of purchase. Do not remove the stems until you start work on the corsage. Orchids wilt more quickly when their stems are cut. Store them in the fridge to keep them fresh.

3. Now that you are ready to make your corsage, cut the orchids from their stems, leaving a short stump of about 2 cm behind. Wrap wire around the stems to strengthen them. Cover them with floral tape.

4. Combine the orchids together to form a small bouquet. Hold it against your wrist to see how it looks, repositioning the flowers appropriately until you are satisfied.

5. Tape the stems together with floral tape so that they stay together.

6. You may adorn the corsage with leaves, orchid buds and small flowers, using floral tape to tape them to the stems of the orchids.

7. Tie a bow around the stem for decoration.

8. The last step is to make the corsage wearable. Tape the stem securely to the wristband using floral tape. If done correctly, the floral tape would not be visible when the corsage is worn.
If you do not have a wristband to spare, you can make a makeshift one out of ribbon. Tie a piece of ribbon to the stem, leaving the two sides extending from the knot long enough to tie around your wrist and knot into a pretty bow. Make sure that the ribbon wristband is not too tight or too loose. Cut away the excess ribbon. And there you have a unique and affordable accessory!

Written in August 2011 for a lifestyle magazine.

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Pull Out Those Plugs!

In times of inflation, every bit of savings counts. Utility bills, especially, constitute a large portion of necessary household expenses. Keeping electricity usage to the minimum can help you put aside more monthly savings.

“Switch off the plug when not in use” is a piece of advice that most are already aware of. However, not removing the plug from its power outlet may still incur electricity consumption, known as standby power consumption, by an unused appliance!

Standby power is typically consumed by power supplies, circuits and sensors, soft keypads and displays including LED status lights. It is also incurred by circuits that need to be energized when the device is switched off.

Appliances that spend much of their lives in standby mode when not unplugged include televisions, DVD players, stereos, computers and microwave ovens. Did you know that in a year, a microwave may use more energy to power up its digital clock than performing its key role of microwaving food?

The standby power consumption of one device may not be much per month, but when multiplied by many products in one year, can translate to significant money and energy wastage.

The British Government’s 2006 Energy Review showed that standby modes on electronic devices account for 8% of all British domestic power consumption. A report by The Economist in 2006 indicated that similar studies have shown that the collective standby power consumption of other developed countries came up to over 10% of nationwide power consumption.

One obvious solution for the consumer is to unplug products that are rarely in use. However, frequently unplugging and plugging in appliances may cause wire fraying and electrocution. You should only unplug products that are rarely in use, such as the television in the guest room, the back-up fan, the scanner and printer.

Another solution is to use a power strip to control clusters of devices that are in close proximity to each other. With just one flip of a switch, you can cut the power flow to all devices connected to it.

Purchase electronics that utilize low standby power, especially for electronics that are frequently in use like refrigerators and television sets. Do check for the Green Label when shopping for electronic appliances. The more green ticks, the more energy efficient it is, which usually also translates to lower standby power.

Written in August 2011 for a community newsletter.

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Breezing Through the Exams

Pre-Exam periods are often among the most stressful periods in the life of a student. While some claim to perform better under stress, it has been scientifically proven that stress can shrink part of the human brain. Well-prepared and well-rested students tend to feel less heat from the exams. The key is simple: Start revision early, two to three months before the exam.
Here are tips on planning a healthy and effective study timetable:

Have an Agenda
Know what you want to accomplish for each study period. List specific tasks and work towards completing them.

Be Realistic
Plan your time table within your limits. It is discouraging to fail to complete your desired tasks, while ineffective to overload your brain with information.

Plan Your Time Wisely
Allocate time to different activities for each study period. Typically, optimum efficiency is achieved by studying in blocks of one hour. Walter Pauk, author of best selling study guide “How to Study in College”, recommends 50 minutes of study followed by a 10-minute break.

Do not allocate more time than required. Parkinson ’s Law states that “work expands so as to fill the time available for its completion.” If you allocate two hours to complete three problem sums that would usually take only an hour to complete, chances are, you will use up those two hours, allowing yourself to lose focus midway just because you know you have time to spare.

Study in a Conducive Environment
Choose a place where you can focus best. Keep in mind accessibility of amenities and required items such as the toilet, food, textbooks and stationery. Stay away from distractions such as your Play Station. Avoid studying with a group of people unless all the members are geared towards success at the exams. Otherwise, you may find yourselves engaging in pointless chit-chat.

In addition, studying during the day apparently reaps more results than studying at night. Research shows that 60 minutes of studying in the day is equivalent to 90 minutes of study at night. For health reasons, it is also advisable to go to bed early. Bedtime is when your body heals and recharges.

Most importantly, appreciate and enjoy the experience of learning and rehashing knowledge.

Good luck with your exams!

Written in August 2011 for a community newsletter.