World Heart Day: Discover 7 Lifestyle Tips to Beat Heart Disease

Heart Facts Worth Knowing

Let’s kick off World Heart Day (September 29) with some eye‑opening numbers. According to the Singapore Heart Foundation:

Every single day, 21 souls in Singapore fall to cardiovascular disease—apologies, heartbreak not included.
In 2021, a whopping 32 % of all deaths were heart‑related—so roughly one out of every three dominants in the grand slam of life.
High blood cholesterol has been on the rise: from 25.2 % in 2010 to a record 39.1 % in 2020.

What’s Driving These Numbers?

Common culprits: high cholesterol, high blood pressure, diabetes, smoking, and letting the couch do all your cardio business.

Take Charge of Your Heart

Jimson Chua, Area Fitness Manager at True Group—which runs gyms like True Fitness, TFX, Urban Den, and Yoga Edition—shares a few practical ways to keep your ticker healthy.

Move it! Find a workout you love, even if that means dancing around the living room or taking that extra stair instead of the elevator.
Watch those lipids. Swap greasy meals for fresh, colorful plates. Little greys? You can still feel great, folks.
Quit smoking. It’s easier than losing a weight—except it actually does help you live longer, which is priceless.
Keep a check on your numbers. It only takes a few minutes to get a blood pressure or cholesterol snapshot. Know your stats, love your stats.

Wrap it up

World Heart Day is the perfect reminder that your heart is precious. Put a little love into it—clock in a quick jog, cut those sugars, and check your blood pressure. Let’s keep every heartbeat of the 21,000‑plus daily Singapore population alive and thriving!

Aerobic exercises

A Quick, Fun Fitness Fix for Your Daily Routine

Hey there, sweat‑seeker! If you want to give your blood pressure the boot without setting up a pricey gym, there are some surprisingly simple, everyday ways to keep lungs and heart pumping.

Stair‑Climbing: The Free Stair-roller

What you need: A tall building.
How to start: Skip the elevator and take the stairs whenever you can.
Why it works: Each step builds strength, rips up calories, and keeps your heart rhythm steady.

Biking the City: Pedal, Party, Repeat

Grab a friend, a family member, or that neighbor who always says “I hate the traffic.”

Singapore’s park connectors make for carefree rides—lift your mood as you sweep the shoreline or parkside.
Even a short spin can lower blood pressure and boost your mood.

Dance Your Way to Health

From salsa to hip‑hop—dance is the ultimate multi‑sport that keeps you moving and grooving.

Low‑intensity options: Tai-chi, slow salsa; great for balance and coordination.
High‑intensity options: Zumba or break‑dancing; perfect for an intense workout that still feels like fun.
It’s also a fabulous outlet for your inner diva or couch‑potato rapper.

Spin & Dance Classes: Meet the Coach, Meet the Crew

Think of it as a fitness party where the DJ can be you or a professional trainer. It’s a great place to find new buddies and push yourself further.

Benefit: When a trainer spots you, you’re more likely to push the limits.
Benefit: Meeting others who love staying active gives you extra motivation.

Bonus tip: Combine these activities into a daily routine. 10 minutes of stair climbing, a 15‑minute bike ride, and an evening dance session can quickly bring your blood pressure back to a healthy zone—and keep your days lively. So next time you’re tempted by the elevator, remember—stairs are yours. And when you need a change of pace, bike or dance your way out of it!

Fitness kickboxing

Kickboxing: Your Cardio and Calm Combo

Looking for a cardio boost that pushes you to the limit? Fight the fatigue with fitness kickboxing. It’s not just punches and kicks—it blends self‑defence skills with heart‑thrilling cardio.

Why It Works

High‑intensity bursts keep your heart racing and your metabolism buzzing.
Each round lets you dump a chunk of stress—no mystery, just sweat.
Learn practical moves that feel empowering and fun.

Beyond the Routine

Every jab, hook, and kick isn’t just training—it’s a mini‑escape from everyday frustration. Bring your frustration and let it get knocked out of your body. Your chest will thank you, and your mood will lift. Ready to throw some cardio rounds into your routine?

Elliptical exercises

Elliptical Machines: The Sweet Spot for Pain‑Free Cardio Fun

Feeling that nagging knee or lower‑back ache? Don’t let it steal your rhythm. Elliptical trainers are thoughtfully engineered to ease stress on joints while still giving your heart and lungs a solid workout. They’re a brilliant substitute for traditional cardio—think of them as your low‑impact, high‑impact combo!

What Makes Ellipticals Stand Out?

Joint‑Friendly – Glide instead of stomp, keeping hard hits at bay.
Heart‑Hugging – Every sweep pumps blood like a friendly hug for your ticker.
Muscle‑Boosting – From calves to glutes, it’s a full‑body muscle fiesta.
Endurance Magic – Build stamina that lasts long after the session ends.
Flexible Tempo – Switch between blazing high‑intensity bursts and steady, soulful beats.

Smile‑More Workouts

Think of the elliptical as the “go-to” when you’re craving a solid cardio session without the “ouch” factor. Whether you want a quick sprint or a relaxed cruise, this machine’s got your back (and knees) covered.

Ready to Glide?

Grab an elliptical, strap in, and let the smooth, rhythmic motion take you on a pain‑free cardio adventure—your body will thank you, and you’ll feel like a marathon champ in your own living room!

Work out a workout regimen

Getting Started with Your Workout Journey—No Freaky-Fight Over Here

Why Every Workout Feels Like a Thrill‑Rider

Starting a fitness routine can feel as intimidating as stepping on a roller coaster for the first time. That’s why we’ve boiled it down to the most straightforward, downright enjoyable steps to help you keep the momentum humming.

Quick & Easy Checklist for a Smooth Start

Pick the Right Gear – A comfy pair of shoes & a sweat‑wicking tee. Trust us, out of your closet is usually enough.
Set a Real Goal – Whether it’s a 30‑minute walk or a full yoga flow, the secret is realistic dreams; aim for progress, not perfection.
Schedule It the Same Way You Check Your Email – Block a time on your phone or paper planner. A scheduled session feels like booked time with a favorite friend.
Start Small, Expand Gradually – A 10‑minute jump‑rope each day can feel like a fortune cookie: “Great things take time.”
Track Your Wins (and Fails) – Bookmark a simple journal or a notes app. Numbers make your progress visible; you’ll feel like a scientist.
Give Yourself a Reward – After a week, treat yourself to a snack or a movie. The motivation‑boost is reliable…and delicious.

Make It Stick With These Habits

Consistency is the real MVP. Swap the burdensome “gym‑go” for a quick home circuit, a walk to the grocery store, or a dance session while the dishes dry. Keep your workouts in the mix like a soundtrack to your day—unmissable, inevitable, and fun.

Final Thought: Your body will thank you, and your soul will enjoy the rhythm. Start small, stay consistent, and watch the transformation happen—no cape needed but a grin definitely recommended!

1. Set a realistic and specific goal

Getting Back in the Groove: Real‑World, Step‑by‑Step Fitness Wins

So you’re ready to dust off that gym membership, but you’re not about to jump into a full‑on sprint marathon. The goal? Set realistic, bite‑size targets and climb the staircase of fitness one rung at a time.

Don’t Forget the “Easy‑Does‑It” Rule

Start Small: Think a 5‑minute walk or a handful of light dumbbell curls. Even that feels like a win.
Track Your Progress: Keep a quick log—date, time, reps. Seeing the numbers climb is like your personal highlight reel.
Celebrate the Mini‑Victories: Throw on your favorite playlist or treat yourself to a smoothie after the first week.

Why You’ll Love the Gradual Gains

When you notice that you can stand a little longer, laugh a bit louder, or simply feel more energetic, that’s your cue to keep going. Progress isn’t a race; it’s a friendly jog with your future self as the finisher.

Stay Motivated & Keep the Fun Going

Mix It Up: Try a new class or a different outdoor activity to keep boredom at bay.
Get a Buddy: A friend can double the motivation and double the laughs.
Remember the “Before & After”: Pin a photo or note on your wall—happy you vs. the ever‑improving you.

In a nutshell, treat your workout journey like a planted garden. Water it with consistent, realistic goals and watch it bloom—one neat row after another.

2. Join a group class

Get Your Sweat on with True Group’s Awesome Team‑Fit Sessions

Why go solo? In a crowd, the motivation spikes, the energy’s contagious, and you’re more likely to experiment with new moves. If you’re all about that community vibe, these classes will keep the fire lit.

Dance Clubs for All Kicks

True Fitness Dance Floor: Pick from Les Mills, Zumba, or even K‑pop! These full‑body shindigs torch calories and pump adrenaline, letting you shred muscles while staying in rhythm.

Heart‑Racing HIIT at TFX Funan

Intense & Brief: Switch between burn‑fiery bursts and active chill‑downs. With varied intensity and cool gear, you’ll finish a power‑packed cardio session in a flash.

Functional Grind in a “Ring” Show Room

TFX Millenia Walk: Jump into a cage‑style arena that feels like an MMA ring. Mix functional, resistance, and dynamic strength moves to blast cardiovascular stamina, while your flexibility and coordination go through the roof.

Ultra‑Pulse Urban Conditioning

Urban Den 50‑Minute Blast: Pump up the volume with high‑power moves next to a high‑energy beat. Your Myzone wearable tracks every heartbeat, making sure you’re hitting the cardio sweet spot.

Ready to jam, sweat, and thrive? Pick a class, roll with the crew, and let True Group turn your fitness routine into something unforgettable.

3. Engage a personal trainer

Why a Personal Trainer Can Take Your Workout to the Next Level

Feeling stuck on a workout plateau, or just stepping into the gym for the first time? A personal trainer can be your secret weapon, tailoring each workout to your exact goals and making sure you’re lifting with purpose, not just dumbbells in the air.

Customized Plans That Actually Work

Forget generic programs. Your trainer designs a regime that fits your body type, schedule, and the definite “wow” you’re aiming for. Whether it’s blasting those deadlifts or sculpting abs for that beach bod, the plan is as unique as your sweat.

Technique That Saves You From Injury

Everybody has the “I think I’m doing it right” mindset. A trainer corrects you before you develop bad habits that can cost you more than a few extra reps. Think of them as the personal doctor of your gym life—nobody wants a lazy muscle pull or a strained back!

Accountability: Your Personal Cheerleader

They’ll remind you when you’re feeling “skip the workout” syndrome.
They’ll track your progress, and celebrate every tiny win.
When the motivation dips, they’ll be there to pep you up with a high‑five or a joke about how the gym is actually a social club.

Support & Encouragement: The Winning Combo

Each session, you’ll get more than sweat—stop being your own stern coach. You’ll get a surge of positivity, a sense of community, and a personalized pep talk that turns “I’ll do it tomorrow” into “Today’s the day.”

Wrap‑Up

With a personal trainer, you’re not just slipping into the gym; you’re stepping into your best shape yet. So, if you’re plateaued, new, or simply wanting some accountability, consider partnering with one—it’s the best shortcut to smashing your goals while keeping things fun and injury‑free.