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Stay Well to Stay Strong

Kickstart your healthy habits today with good hygiene practices, an active lifestyle, a balanced diet and sufficient sleep.

Stay Well to Stay Strong
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Easiest To Do List Feel a sense of accomplishment and improve your well-being by checking off simple tasks on our Can-do List now!
Activity Schedule
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MOVE IT: QuickHIIT workouts 8am, 1230pm or 630pm
Various days 		Watch Here
MOVE IT: Sundays@ThePark workouts 8am, 1230pm or 630pm
Various days 		Watch Here
MOVE IT: Healthy Workplace Ecosystem workouts 8am, 1230pm or 630pm
Various days 		Watch Here
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Featured Content
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How are you feeling today?
Try out the Emotions Explorer tool to identify your emotions and what’s causing them so you can cope better.
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Water is Life
Here’s why water is important and some helpful tips to make sure you’re drinking 6-8 glasses a day!
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featured-content-03 - COVID-19
Healthier Homecooked Meals Made Easy
Cooking at home can be simple and healthy too!
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featured-content-04 - COVID-19
5-Day Workout (Beginners)
Get your heart pumping with simple moves fit for beginners!
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The Ultimate 20 Min Home Workout
Here’s the best workout to do during your lunch break
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6 Tips on Coping with Worries, Fears and Anxiety
6 Tips on Coping with Worries, Fears and Anxiety
Find out how to relax, destress and stay positive when faced with challenging situations.
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Calm yourself with this relaxation excercise - COVID-19
Relaxation Audio Exercises
It can be tough to stay positive under such stressful circumstances so we created these audio exercises just for you. Simply plug in and follow the instructions to a more positive you!
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You can get moving - COVID-19
Easy Exercises for Seniors
Get your body moving with these easy exercises you can do at home!
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Fun Dance
Fun Dance
Get your kids moving with this fun dance that doubles up as a workout!
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6 Tips To Quit Smoking - COVID-19
6 Tips To Quit Smoking
Did you know that you can feel the benefits of quitting smoking almost immediately? Within 20 minutes your heart rate and blood pressure drops to normal levels. And within 48 hours you can smell and taste better! Read on for tips to become smoke-free.
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Our Coolest Hand Wash Guide
 
Get your groove on while washing your hands with soap and water with our Coolest Hand Wash Guide. Just follow these 8 steps for at least 20 seconds to get to all the hidden germs. Stay clean to stay strong!
Hand Washing with Soap
Stay Clean - COVID-19
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Source: Ministry of Health Singapore (MOH)
Your family’s health and protection is literally in your hands. Frequent and thorough hand washing can help fight infectious diseases.
Click the links below to find out more tips on keeping your hands clean:

Download our cutest hand wash and hygiene sticker pack here!

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Stay Nourished - COVID-19
One thing that has remained constant during these uncertain times is Singaporeans’ love for food. Check out some of your most-loved recipes that are not only healthier, but tastier too!
Birthday Mee Sua
Apple Seafood Fried Rice
Sayur Lodeh
Lemak Chilli Padi Pasta with Panfried Seabass
Chap Chye
Easy Ways to Eat Well
 
 
 
 
 
 
 
 
Wholesome recipes you can try
For tasty and healthier recipe ideas:
Watch Videos | Browse Recipe Page
Stay Nourished - COVID-19
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The secret to good health lies in your plate. A healthy, balanced meal provides all the essential nutrients your body needs to stay healthy.
Click the links below for tips on preparing nutritious meals at home:

Water is Life
Stay Nourished - COVID-19
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Drinking water is one of the easiest ways to stay healthy and hydrated! Here’s why water is important and some helpful tips to make sure you’re drinking 6-8 glasses a day!
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Your most loved workouts
During the past year, we’ve embraced online workout guides to keep active in the cosy comfort of our homes. Here are your top 5 popular workouts in a handy list!
Your most loved workouts trophy 1
KICKBOXING
Your most loved workouts trophy 2
MEGADANZ®
Your most loved workouts trophy 3
HIIT #1
Your most loved workouts trophy 4
ABS, BUTT, THIGH
Your most loved workouts trophy 5
SPAR
Ways to Stay Active
Looking for ways to get your body moving? Put on your favourite music and do some chores or try some body weight-based workouts.
Click here for more quick and easy exercise videos
Note: Before starting on any workout it is important to prepare your body (warm-up), be aware of your health condition (e.g. pre-existing injuries, hypertension) and take care not to overexert yourself.
The Ultimate 20min Home Workout
Stay Active - COVID-19
Click here to view
Looking for ideas on how to exercise at home? Put on your favourite music and do some chores or try some body weight-based workouts.
Click the links below for fun dance exercises that you can do with your kids:

Stay Active at the Office
Stay Active - COVID-19
Sitting for long hours at your desk can lead to chronic diseases like stroke and heart attack. Avoid this sedentary lifestyle and stay strong by staying active.
Take a 5-minute walk every hour, just get up and stretch or click on the links below for more tips on staying active at work:

Note: Before starting on any workout it is important to prepare your body (warm-up), be aware of your health condition (e.g. pre-existing injuries, hypertension) and take care not to overexert yourself.
Lunchtime Office Workouts
Stay Active - COVID-19
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Sitting in the same position for long periods is bad for your health, so take a short break and work these simple exercises into your work day!
5-Day Workout Plans
Stay Active - COVID-19
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Clock your recommended 30 minutes of Physical Activity daily, even while indoors. Simply complete 3 rounds of each day’s exercises to meet that goal. Start working out now to get your heart pumping and those feel-good endorphins coursing through your body!
Click the links below for more workout plans:

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Your most-loved
tips & resources
Our mental wellbeing affects how well we deal with challenges, solve problems and achieve our goals. Here's a list of your most loved tips and resources to help you put self-care practices in place.
Discover our self-care tools & resources
Harmony at Home
Communicate your needs better with the help of these playful posters.
Infographic - COVID-19
Do Not Disturb:
Busy | Meeting | Studying | Me time | Silence
Personal Space:
Me-time Zone | Play Zone | Work Zone
Requests:
Coffee | Massage | Anything Else
Time-Out:
Mummy | Daddy
Use these playful printables to communicate your needs better to your loved ones at home. If you do not have a printer at home, no worries. Get creative and sketch them out on a piece of paper!
6 Tips on Coping with Worries, Fears and Anxiety
Infographic - COVID-19
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While it’s normal to feel a little anxious in such uncertain times, here are some useful resources that can help you relax, destress and stay positive through it all.

When we face challenging situations, it can help to talk to someone who can provide a listening ear and to offer you a different perspective.
6 Ways To Care For Your Well-Being
6 Ways To Care For Your Well-being Infographic - COVID-19
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Self-care is not selfish. When we care for mental well-being, we cope better with everyday challenges and positively impact those around us.

When we face challenging situations, it can help to talk to someone who can provide a listening ear and to offer you a different perspective.

To talk to someone regarding issues that you are worried about, be it stress over finances, marital and family tensions, or on COVID-19 and its impact on your personal and family lives, you can call the National CARE hotline at 6202 6868. This 24-hour hotline can offer emotional support to anyone who needs it, and link callers up with social service agencies and specialised services if needed.
Click the link below to learn more:

6 Tips For Your Family To Get A Good Night’s Sleep
6 Tips For Your Family To Get A Good Night’s Sleep Infographic - COVID-19
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A good night’s sleep can do wonders for your body. Regular, adequate and restful sleep is vital for your overall well-being. It makes you more alert, productive and healthier.
So make sure that you get adequate sleep daily and practice good sleep habits like having a regular bedtime routine and avoiding the use of electronic gadgets before bedtime.
Click the links below to learn more:

Emotions Explorer
The Feelings Tracker
Infographic - COVID-19
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4 Ways to Seek Help to Manage Your Emotions
Infographic - COVID-19
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If you are feeling weighed down by issues and need emotional or psychological support, you can reach out to the different avenues below:

1. Speak to someone on the phone
  • National Care Hotline: 1800 202 6868
  • Institute of Mental Health’s Mental Health Helpline: 6389 2222
  • Samaritans of Singapore: 1800 221 4444
  • Silver Ribbon Singapore: 6385 3714
  • TOUCHline (Counselling): 1800 377 2252

2. Consult with someone online

3. Read up on your own

4. Use a self-assessment tool
#JustCheckingIn
Infographic - COVID-19
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For some of our seniors, staying at home without the contact of their loved ones can be especially frustrating. Sometimes all it takes is a short phone or video call to bring a smile to their faces. Start reconnecting with the seniors in your community today with these simple conversation starters!
3 Simple Ways To Be There For Your Loved Ones
Infographic - COVID-19
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Take some time out to check in on your loved ones during these uncertain times. It doesn't take much more than a call and goes a long way in making them feel loved.
9 Ways to Look Out For Your Loved Ones
Infographic - COVID-19
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Although we might not see our loved ones as often as we like, it’s important that we remind them that we still care for them. Here’s 9 simple ways to show your loved ones that you’re there for them.
14 days of #JustCheckingIn
Infographic - COVID-19
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It may not always be obvious when someone you care for is going through a tough time. Which is why, all of us play an important role in reaching out and giving them the support and comfort they need. All it takes to start the conversation is a 'hi’. Click on the link below to learn practical skills on how to reach out and provide support to those you care for.

Skills on Providing Support to Loved Ones
The Can-do List
Get more satisfaction out of your day and improve your well-being by checking off items on our Can-do List. With 3 easy tasks every day, you’d have 42 achievements at the end of 2 weeks!

Why not give it a shot by downloading our Can-do List below?
Infographic - COVID-19
Can-do List - Week 1
Can-do List - Week 2
My Positivity Guide
My Positivity Guide Infographic - COVID-19
Click here to view
Positivity Wallpapers
Keep your spirits up through the day with these whimsical mobile wallpapers.
Infographic - COVID-20
Self-Affirmation:
Sunny side up! | TGIF | Steady pom pi pi | Super solid. Super Power.

Self-Care:
Give yourself space | Eat. Care. Love | Self-care Recipe | Me-time

Gratitude:
A Grapeful Bunch | Count your blessings | I feel Radishing | Un-Beet-Table
3 Tips to Unlock Positivity
3 Tips to Unlock Positivity Infographic - COVID-19
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When we care for mental well-being, we cope better with everyday challenges and positively impact those around us.
Click the links below to learn more:


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Stay Connected With Your Loved Ones
 
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English  |  Chinese  |  Malay  |  Tamil
Say “Hello” and send warm greetings to your loved ones wherever you are with these simple WhatsApp tips.
Easy Recipes You Can Try At Home
For more healthy recipe ideas, click here.
Eating Well For Seniors
The Recipe for Healthy Ageing - COVID-19
Click here to view in
English  |  Chinese  |  Malay  |  Tamil
As we age, maintaining a healthy, balanced diet becomes more important. It is also important to have nutrient-rich meals to stay strong!
Click on the link below to discover more tips, and to download recipes for delicious nutrient-rich meals:

Easy Exercises for Seniors
 
 
 
 
 
 
 
 
 
 
Try these easy workouts to stay active everyday.

To access the above videos in other languages, please click here.
Sit-down Exercises for Seniors
The Recipe for Healthy Ageing - COVID-19
Click here to view in
English  |  Chinese  |  Malay  |  Tamil
Seniors should stay active to grow stronger, improve their balance and move with greater flexibility. Try the above easy sit-down exercises and get moving.

All you need is a sturdy chair! Aim to do these exercises at least twice a week.
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Sort by:
    CategoryActivityDateTimeVideo Stream
    MOVE IT: QuickHIITTotal Body HIIT26-May-20208amhttps://www.youtube.com/playlist?list=PLrYTZfew3iAlxfh1zcaSDSgsgFXJT1EAe
    MOVE IT: QuickHIITTotal Body HIIT27-May-20206.30pmhttps://www.youtube.com/playlist?list=PLrYTZfew3iAlxfh1zcaSDSgsgFXJT1EAe
    MOVE IT: QuickHIITEMOTM28-May-202012.30pmhttps://www.youtube.com/playlist?list=PLrYTZfew3iAlxfh1zcaSDSgsgFXJT1EAe
    MOVE IT: QuickHIITTotal Body HIIT29-May-20208amhttps://www.youtube.com/playlist?list=PLrYTZfew3iAlxfh1zcaSDSgsgFXJT1EAe
    MOVE IT: QuickHIITCardio HIIT30-May-20206.30pmhttps://www.youtube.com/playlist?list=PLrYTZfew3iAlxfh1zcaSDSgsgFXJT1EAe
    MOVE IT: QuickHIITHIIT FAM (Family workout)31-May-202012.30pmhttps://www.youtube.com/playlist?list=PLrYTZfew3iAlxfh1zcaSDSgsgFXJT1EAe
    MOVE IT: Sundays@TheParkCardiodance26-May-20206.30pmhttps://www.youtube.com/playlist?list=PLmv7Q4vghug6sxX-uxkhLNxbfwIWKTB1o
    MOVE IT: Sundays@TheParkOxigeno27-May-202012.30pmhttps://www.youtube.com/playlist?list=PLmv7Q4vghug6sxX-uxkhLNxbfwIWKTB1o
    MOVE IT: Sundays@TheParkStretch Band Workout28-May-20208amhttps://www.youtube.com/playlist?list=PLmv7Q4vghug6sxX-uxkhLNxbfwIWKTB1o
    MOVE IT: Sundays@TheParkKickboxing29-May-20206.30pmhttps://www.youtube.com/playlist?list=PLmv7Q4vghug6sxX-uxkhLNxbfwIWKTB1o
    MOVE IT: Sundays@TheParkFight Do30-May-202012.30pmhttps://www.youtube.com/playlist?list=PLmv7Q4vghug6sxX-uxkhLNxbfwIWKTB1o
    MOVE IT: Sundays@TheParkMegaDanz31-May-20208amhttps://www.youtube.com/playlist?list=PLmv7Q4vghug6sxX-uxkhLNxbfwIWKTB1o
    MOVE IT: Healthy Workplace EcosystemYoga26-May-202012.30pmhttps://www.youtube.com/playlist?list=PLIdfAK0YptYUm_kKl397MdNNRWjPTUt4A
    MOVE IT: Healthy Workplace EcosystemPower Circuit27-May-20208amhttps://www.youtube.com/playlist?list=PLIdfAK0YptYUm_kKl397MdNNRWjPTUt4A
    MOVE IT: Healthy Workplace EcosystemK-Kardio28-May-20206.30pmhttps://www.youtube.com/playlist?list=PLIdfAK0YptYUm_kKl397MdNNRWjPTUt4A
    MOVE IT: Healthy Workplace EcosystemFunctional Training29-May-202012.30pmhttps://www.youtube.com/playlist?list=PLIdfAK0YptYUm_kKl397MdNNRWjPTUt4A
    MOVE IT: Healthy Workplace EcosystemStretch Flow30-May-20208amhttps://www.youtube.com/playlist?list=PLIdfAK0YptYUm_kKl397MdNNRWjPTUt4A
    MOVE IT: Healthy Workplace EcosystemCardio Blast31-May-20206.30pmhttps://www.youtube.com/playlist?list=PLIdfAK0YptYUm_kKl397MdNNRWjPTUt4A
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    Tips To Staying Smoke-Free
    Tips To Staying Smoke-Free Infographic - COVID-19
    Click here to view
    Your health begins to improve the moment you quit smoking. Start your 28-day journey to becoming smoke-free. Not only will your health improve, you’ll be helping your loved ones and others around you embrace healthier lifestyles too.

    Sign up here or click on the links below for more tips on curbing the urge to light up.

    Stay smoke-free for 28 days and you’re five times more likely to quit for good. Stay smoke-free for 6 months and redeem attractive incentives. (see T&Cs here)
    Click the links below to learn more:

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    Fun Dance Video
     
     
     
    Fun Dance: Warm Up
    Get your kids moving with this fun dance that doubles up as a workout! Simply watch the video to follow the steps and your little ones will be sweating it out in no time, or join them to turn it into a family activity.
    Remember to warm up before and cool down after exercising
    Click here to learn the Fun Dance steps
    Warm up | Sit Less Move More | Cool Down
    Family Games
    Family Games Infographic - COVID-19
    Click here to view
    Downloadable Game: Activity Dice
    Downloadable Game: Spy Games
    Running out of ideas to keep the whole family entertained? Simply roll the dice and see what fun awaits!
    Click the links below to learn more:

     
     
     
     
     
    Delicious recipes you can try with your kids at home
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    Click here for more resources
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