Life Essential – Exercise



Exercise - one of things you can do to cure most of your medical, personal, and mental woes. It has always been there to improve our lives from reducing the risk of getting heart disease, cancer, and diabetes.

People are becoming less active as each day passes, mostly due to the advancements of technology that has made our lives easier (perhaps too easy?). We drive our cars to work, we drive for 2 minutes to the nearest local grocery store instead of walking an extra few minutes. People claim to be more efficient but what do we do? We binge on Netflix, Amazon Video, HBO to name a few.

Like the silent fart, the lack of exercise is bad for your health.


How has this helped me?

  • Reduced Anxiety and stress - I have found that the discomfort felt during exercise translates to reducing my anxiety. STUDY It promotes positive changes in the brain, including reduced inflammation, and the release of endorphins, powerful chemicals that promote the feelings of calmness and energizes your spirit. Exercise is a form of distraction, a form of zen if you mean, allowing the mind to focus on the exercise rather than the negative thoughts.
  • Higher Self-Esteem - A regular fitness routine has improved my self-worth. On top of this, ticking off from my to-do list everyday gives me a sense of achievement. If you are new to fitness, over the course of a few months of regular routine, people will start noticing and give you compliments - Boy does that not sound good?


How I started exercise?

I started not being able to lift much weight. Firstly, I began small, from just your bicep curls, dumbbell press, and body squats. Know that any movement is good movement, aiming just to go to the gym three times a week has helped me establish good behaviours to keep on improving. Secondly, I made little changes after every week. Imagine a family member telling you how to improve your life, it’s not always received well. What I did was, add an extra 2 reps the week after, add a kilogram to the weight - slow and steady wins the race. Most importantly, I made a promise to myself that I will improve my life. Treat your fitness like you treat your job and family. If you won’t let the people important to you down then why let yourself down?

Difficulties I found when starting

  • No Idea what I was doing - Do not be afraid to ask other people in the gym for support. Stand on the shoulder of the giants and learn from the people with experience. I found that the fit people in the gym looked intimidating but once you initiate conversation you find that they like talking about lifting! Failing to get help you need is one of the main things that made my progress stagnate for a few months. Ask for advice and this will be one of the things you’d be grateful for in the future.
  • Not enough rest - All those gains that you’ve been getting, you’d want to go to the gym everyday. It will result to injury - do not do this. One time, I found myself having slight back pain on leg day. A few reps of squats later, I felt sharp pain, I was out for 6 months. Rest is vital in the process, if you are itching to do some exercise, take a light walk in the park.
  • Comparing myself to others - There will always be someone out there better than you. Do not pay attention to them, you will get sucked into their world and living someone else’s life. This is your life, this is your path, your life is about you. If you find yourself doubting, ask yourself this “How did I improve compared to last time?”


What is my routine?

Stronglifts 5 x 5


Monday - Squat, Overhead Press, Deadlift

Wednesday- Squat, Bench Press, Barbell Row

Friday - Squat, Overhead Press, Deadlift


Tuesdays - HIIT (High Intensity Interval Training) 30 seconds sprint, 30 seconds rest (5 minutes max)

Thursdays - HIIT (Stationary Cycle) 30 seconds sprint, 30 seconds rest (5 minutes max)


A life essential - Improve your life with exercise.

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