If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Editors of Flexifitness
Some people may wonder what types of food they should eat to improve their immune system and also how they can spend their time wisely during this circuit breaker period. Hence, Coach Rameshon, an experienced person who also has a Masters in Education have given his thoughts about it.
1. What are some foods that people could eat during this period to keep themselves healthy and reduce the risk of them getting the Corona Virus?
Turmeric. Studies and research has shown that Turmeric has the highest antioxidants, vitality, and immunity score and other spices that are not mentioned here.
Berries. Blueberries, strawberries and etc. also have a high amount of antioxidants which helps improve the immunity and vitality level.
More information about turmeric and berries are provided in the links below:
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
https://www.healthline.com/nutrition/11-reasons-to-eat-berries
2. How can people keep themselves occupied during this circuit breaker period?
When a person goes out to exercise, it keeps their mind occupied compared to a person who does not exercise, and when their mind is too free, goofy thoughts start to form in the mind. Some may come across negative articles on the newspaper for example and start to have negative thoughts. Instead, one could indulge themselves in positive thoughts by reading the autobiography of the great people which could be a form of motivation for one to start something new and could even use YouTube as a guiding platform to learn something new. For example, Yoga stretching, new languages etc.
One could learn more about Yoga. There are different types of Yoga poses one can do which will be good for the whole body in terms of preventing diseases. Each pose has the ability to prevent different types of diseases. At the same time, doing Yoga will also help to align the body especially the joints, from the neck all the way down to the feet.
Another thing one could do is meditation for 10 – 20 minutes which is good for, the mental well-being of a person. One type of meditation is by sitting down listening to the sounds of the environment in the sukh(easy)asana(pose), a cross-legged pose which helps the blood circulate towards the heart. If one cannot sit on the ground cross-legged due to flexibility limitation, they can sit on the chair but make sure that their spine is erect. The important thing is that the spine has to be erect so that the energy can flow from the base of the spine through the spine to the top of the head. Another type of meditation is to observe the breath. Japa is the repetition of a word, a monosyllable whereby the person repeats the same positive word again and again in their mind. An example would be, repeating the word “Strong”. Repeating positive words creates soundwaves and it affects the mind and body to the thought that we are thinking.
Superman pose
One could also do strength training like push-ups, sit-ups and superman pose is good enough. One could do these three exercises at their own pace with several intervals. Push-ups and sit-ups could add up to 60 each with breaks in between. The superman pose can be done for 30 seconds to 1 minute. If one is able to, the person can do a few sets of the superman pose.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
