Stay Well to Stay Strong

Click here for the latest COVID-19 UPDATES

Virtual Workout Sessions
Miss our virtual workout sessions? Catch the recordings of all your favourite sessions here.

Water is Life

Here’s why water is important and some helpful tips to make sure you’re drinking 6-8 glasses a day!

Healthier Homecooked Meals Made Easy

Cooking at home can be simple and healthy too!

5-Day Workout (Beginners)

Get your heart pumping with simple moves fit for beginners!

The Ultimate 20 Min Home Workout

Here’s the best workout to do during your lunch break

6 Tips on Coping with Worries, Fears and Anxiety

Find out how to relax, destress and stay positive when faced with challenging situations.

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!

Easy Exercises for Seniors

Get your body moving with these easy exercises you can do at home!

Fun Dance

Get your kids moving with this fun dance that doubles up as a workout!

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.

Stay Clean

How Germs Spread

Just because you can’t see germs, doesn’t mean they’re not there. Break the chain of infection. Wash your hands frequently with soap and water to protect yourself and your loved ones.

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

Your 8 Step Guide To Clean Hands - COVID-19 — Click here to view
Source: Health Promotion Board (HPB)

Occasions for Hand Washing

Clean hands don't stay clean because you washed them once - COVID-19 — Click here to view
Source: Health Promotion Board (HPB)

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

One thing that has remained constant during these uncertain times is our love for food. Check out some of these must-try recipes that are not only healthier, but tastier too!

Sardine Fried Rice

Roti Jala and Chicken Curry Stew

Easy Egg Cups

Ayam Masak Merah

Sliced Fish Bee Hoon

Watch Videos | Browse Recipe Page

My Healthy Plate

Eating healthier, balanced meals at home is easy with My Healthy Plate - Quarter, Quarter, Half! Whether you are cooking at home, grabbing a takeaway or ordering in, simply Quarter, Quarter, Half to meet your daily nutritional needs. Here's how:

Fill Quarter plate with wholegrains
Fill Quarter plate with good sources of protein
Fill Half plate with fruit and vegetables

It is that easy! Eat well to stay well!

Find out more about My Healthy Plate here.

Healthier Homecooked Meals Made Easy

The secret to good health lies in your plate. A healthier, balanced meal provides all the essential nutrients your body needs.

How Can I Eat More Healthily

Having a balanced diet is important to staying healthy and strong! Here are some tips to guide you on choosing the right proportions and healthier options.

Here are more tips on eating healthily at home. Eat well to stay well!

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Stay Active

Ways to Move More

Here is an exciting array of workouts to help you stay active even while at home!

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.

Moving More – Exercise Resources For Home

Stay active even while staying in with our variety of online workout guides. Whether you prefer infographics or instructional videos, we've got you covered!

What's more? Get rewarded when you move! Join the National Steps Challenge™ now.

Learn More

MEGADANZ®

SPAR

KICKBOXING HIIT

LOWER BODY WORKOUT

ULTIMATE HIIT

ABS, BUTT, THIGH

Click here for more quick and easy exercise videos

The Ultimate 20min Home Workout

Stay Active - COVID-19 — Click here to view

Staying home with your young ones can be fun when you work out together with these dance exercises!

5-Day Workout Plans

Clock your recommended 30 minutes of Moderate to Vigorous Physical Activity (MVPA) daily, anywhere, anytime! Start working out now to get your heart pumping and those endorphins to make you feel good.

For higher intensity workout plans, click on the links below:

Note: When exercising, build intensity gradually and stop if you feel unwell. Remember to practice safe distancing and adhere to other prevailing Safe Management Measures while exercising. Do also keep safe by removing obstructions when exercising indoors so you have a clear space to exercise in!

Moving More While Working From Home

Stay Active at the Office

Remember to take at least a 5-minute break every hour to go for a walk or follow the lunchtime office workout guide below for some simple stretches.

Lunchtime Office Workouts

Be rewarded for moving more! Join the National Steps Challenge™ now

Earn eVouchers just by moving more!
T&Cs apply.

Learn More

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Stay Positive

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

Coping with Stress

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

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

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:

Learning to Relax

Relaxation Audio Exercises

Guided Imagery

Progressive Relaxation

Deep Breathing

Mindfulness (Body Scan)

6 Tips For Your Family To Get A Good Night’s Sleep

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:

Managing Emotions

Emotions Explorer

The Feelings Tracker

4 Ways to Seek Help to Manage Your Emotions

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

Fei Yue’s Online Counselling Service

3. Read up on your own

4. Use a self-assessment tool

https://mindline.sg

Showing Support

#JustCheckingIn

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

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

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

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

Staying Positive

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?

My Positivity Guide

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

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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Seniors Stay Healthy

Stay Connected With Your Loved Ones

Click here to view in
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

Stretch and Tone

Stretch and Tone
Strength, Flexibility and Balance Part 1
Strength, Flexibility and Balance Part 2
Retro Dance
Oxigeno Workout
Chair Pilates
Low Impact Aerobics
7 Sit Down Exercises
7 Easy Exercises
The Greater Singapore Workout

Try these easy workouts to stay active everyday.

To access the above videos in other languages, please click here.

Sit-down Exercises for Seniors

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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Virtual Activities

MOVE IT: Total Body HIIT 1 Workout with Coach Faridie

MOVE IT: HWE Kickboxing 1 Workout with Dennis

MOVE IT: MegaDanz® 4 SATP with Rachel Tan

Category	Activity	Date	Time	Video Stream
MOVE IT: QuickHIIT	Total Body HIIT	26-May-2020	8am	Watch here
MOVE IT: Healthy Workplace Ecosystem	Yoga	26-May-2020	12.30pm	Watch here
MOVE IT: Sundays@ThePark	Cardiodance	26-May-2020	6.30pm	Watch here
MOVE IT: Healthy Workplace Ecosystem	Power Circuit	27-May-2020	8am	Watch here
MOVE IT: Sundays@ThePark	Oxigeno	27-May-2020	12.30pm	Watch here
MOVE IT: QuickHIIT	Total Body HIIT	27-May-2020	6.30pm	Watch here
MOVE IT: Sundays@ThePark	Stretch Band Workout	28-May-2020	8am	Watch here
MOVE IT: QuickHIIT	EMOTM	28-May-2020	12.30pm	Watch here
MOVE IT: Healthy Workplace Ecosystem	K-Kardio	28-May-2020	6.30pm	Watch here
MOVE IT: QuickHIIT	Total Body HIIT	29-May-2020	8am	Watch here
MOVE IT: Healthy Workplace Ecosystem	Functional Training	29-May-2020	12.30pm	Watch here
MOVE IT: Sundays@ThePark	Kickboxing	29-May-2020	6.30pm	Watch here
MOVE IT: Healthy Workplace Ecosystem	Stretch Flow	30-May-2020	8am	Watch here
MOVE IT: Sundays@ThePark	Fight Do	30-May-2020	12.30pm	Watch here
MOVE IT: QuickHIIT	Cardio HIIT	30-May-2020	6.30pm	Watch here
MOVE IT: Sundays@ThePark	MegaDanz	31-May-2020	8am	Watch here
MOVE IT: QuickHIIT	HIIT FAM (Family workout)	31-May-2020	12.30pm	Watch here
MOVE IT: Healthy Workplace Ecosystem	Cardio Blast	31-May-2020	6.30pm	Watch here

Stay Smoke-Free

Tips To Staying Smoke-Free

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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Families Stay Healthy

Here’s how you can support your kids at home this holiday period

School holiday Infographic - COVID-19 — Click here to view
Download here

Need some advice to help your kids with their Home Based Learning experience? Download these resources from MOE now!

Stay Strong with these 5 parenting tips

five tips Infographic - COVID-19 — Click here to view
Download here

Here are 5 simple tips you can practice right at home to keep your little one happy and healthy.
For more resources, visit Parent Hub!

Fun Dance Video

Fun Dance: Warm Up

Fun Dance: Warm up
Fun Dance: Sit Less, Move More
Fun Dance: Cool down

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