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Women Practicing Yoga Outdoor

Physical Guide

​Topics covered:

  • Maintaining our physical health

  • How often should we go for check-ups?

  • Accompanying a senior to the hospital

Maintaining physical health

Maintaining our physical health

People often think that habits related to maintaining physical health  just revolve around exercising. However, there’s more to it. Physical health refers to the state and well-being of the body and its various functions. Hence, activities that reduces stress, lowers risk of disease, and increases your energy levels are a few examples of habits that improve our physical health! Would you like to know what are the different types of activities that can impact your physical health?

Common activities that we engage in that improve our physical health include sleep, hygiene, exercise, nutrition, and relaxation. Here are some tips to improve your overall physical health!


Sleeping well for most people means sleeping for 7 hours or more daily. 

  • Avoid day time naps

  • Avoid large meals in the evening and night 

  • Refrain from using electronic devices before sleeping


Good personal hygiene means keeping all external parts of the body clean and healthy.

  • Brush your teeth and visit the dentist regularly

  • Engage in a skincare routine

  • Shower daily 


According to Singapore Physical Activity Guidelines, it is beneficial to have 150-300 minutes of exercise per week. Did you reach 150 minutes this week?

  • Opt for stairs instead of taking the lift

  • Walk instead of taking the bus

  • Find an exercise buddy



A well balanced diet provides you with all the essential nutrients which aids in the growth and maintenance of the body. My Healthy Plate is a good guideline to help you plan your meals. 

  • Eat consistently.

  • Choose wholegrains instead of normal rice 

  • Aim to have more vegetables in your diet



There are many ways to relax, be it breathing or listening to your favorite song!

  • Practice breathing techniques

  • Listen to music 

  • Taking a walk

How often should I go for checkups?

What are check-ups or health screenings?
With the help of physical examinations and other tests and procedures, regular check-ups or health screenings can help you identify if you have an ailment or condition even if you are not exhibiting any signs or symptoms. These can be done at polyclinics or private medical clinics near you. 

Why should we go for checkups?
One of the key reasons why we should go for regular health check-ups is early diagnosis. Detecting signs and symptoms of a medical condition early can lead to better treatment and a reduced risk of serious complications.  Additionally, in an increasingly fast paced environment where it can often be difficult to be mindful of your well-being, routine health screenings enable you to keep track of what is going on internally so that you can take charge of  your physical and mental health.

How often should I go for check-ups?
This depends on various factors like your gender, age, family medical history, and current health condition. 
According to HealthHub, there are 3 types of health screening tests. 






Category A consists of tests that would be

helpful to take and would be benefit everyone:


Oral health is also an integral aspect of physical health. It is recommended that people visit a dentist at least once every six months. 

Category B consists of tests that are based on the individual risk factors such as family history and existing medical conditions. 

I have completed my check-up. What do I do now?
If your results are normal, you should continue to go for routine health check-ups at the frequency recommended in the table above. If the screening test spots something abnormal, consult your doctor immediately for an early diagnosis and prevention. 

The daily hustle and bustle of our lives may lead to us ignoring the need to take care of ourselves or procrastinating when it comes to being proactive about our physical wellbeing. However, it is important to remember the age old saying, prevention is better than cure. Regular health screenings empower us to take charge of our health, so we can detect and treat any possible medical conditions before they turn into complications.


How do you accompany your senior family member to the hospital?

How do we communicate with our senior family members about their health?
The effective communication of health concerns with senior family members is a crucial matter that requires careful consideration. Despite exhibiting symptoms of serious illnesses, seniors may choose not to seek medical attention due to a variety of reasons, such as fear of a detrimental diagnosis, denial of their symptoms, having poor health, potential financial constraints, and distrust of western medicine. Furthermore, the presence of Alzheimer's and dementia can exacerbate the situation by impairing their ability to comprehend the significance of symptoms they may be experiencing and neglect to monitor their health. However, there are various ways to communicate and encourage seniors to seek medical attention:

  1. Communicating with honesty and expressing concerns about their health in a patient and open-minded manner, without pressure, can be beneficial in emphasizing our love and support.

  2. Listening without judgement and allowing our loved ones to lead the conversation can help alleviate their concerns and provide the necessary support they need to make informed decisions about their health. 

  3. Asking thoughtful questions instead of giving advice can be more effective in subtly providing suggestions as it allows seniors to consider their options in seeking medical attention. 

  4. If they are resistant to the idea of visiting the hospital, we can encourage our senior family members to consider other options such as private practice. It is also important to address their concerns about medical costs and reassure them that their medical issues are not an inconvenience to their loved ones. 

Preparing for a hospital visit with your senior family member

  1. Call ahead to let the hospital know that you will be accompanying your loved one. This can help ensure a smoother visit and the hospital may also inform you about any necessary paperwork that you can complete before the consultation.

  2. Collect relevant health information about your senior family member, such as current health conditions, past surgeries, current medications, allergies to medications, etc. if any. This information can help the doctor make a more accurate and holistic diagnosis. 

    • Take notes of your senior family member’s symptoms. You can ask your loved one questions such as:

      • What are your symptoms?

      • When did your symptoms start?

      • Are the symptoms constant? If not, when do you experience them and how long do they last

      • How often do they occur?

      • Does anything you do make the symptoms better or worse?

      • Do the symptoms affect your daily activities? Which ones and how?

    • Bring all medications your senior family member is taking to the visit and inform the doctor frequency and dosage of intake. This information can help the doctor assess if the current prescription is appropriate.

    • Take notes of your senior family member’s daily habits, such as diet, sleeping routine, and smoking or drinking habits. This will help the doctor understand your loved one’s medical condition fully and recommend the best treatment options. 

Things to note during a hospital visit with your senior family member

  • During the consultation, be respectful of your senior family member and allow them the space to communicate with the doctor. You can ask your loved one if it is okay for you to input when necessary.

  • Take notes during the visit. You should write down the doctor’s observations, advice, and instructions, as well as the answers to your list of concerns and questions.

  • Be honest and stick to the point so that the doctor is well-informed and can suggest the best treatment options for your loved one. It is ideal to come prepared with an accurate summary of your loved one’s current situation. You can discuss with your loved one which questions or concerns are crucial to address and tell your doctor what they are at the start of your consultation.

  • If you are uncertain or need additional information, it is important to ask questions, especially if you do not understand medical terms or prescription instructions. 

    • When the doctor recommends medical tests and procedures, it is essential to ask for an explanation of the purpose, expected results, costs, and any necessary preparation. 

    • In the event of a diagnosis, it is recommended to inquire about the nature of the condition, potential cures or management strategies, contributing factors, and long-term consequences for your loved one. 

    • When deciding on a course of treatment, it is advisable to discuss the options with the doctor, consider the impact of these treatments on your loved one's daily life, and assessing the advantages and disadvantages of each. If your loved one is uncomfortable with a suggested treatment, ask if there are alternative treatments that might be more suitable.


Following a hospital visit, it is important to undertake appropriate measures to ensure proper follow-up care. This involves diligently adhering to the instructions provided by the doctor during the hospital visit. One approach is to transcribe or print out these instructions and provide them to the senior family member, so that they understand and remember to follow the treatment prescribed. Marking important appointments and tests on your loved one’s calendar can assist them in keeping track of follow-up care.

Check out our other physical guides!

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