Lifestyle

Healthy Body Healthy Mind


Future Listers share their health tips

2020 has been quite a year. COVID-19 has really altered our lives in the way we eat and shop for food as well as our interest in staying healthy. Yes, 2020 has transformed us in ways big and small and a lot of us are having high hopes for the year ahead. With that in mind, we asked a few health and fitness experts on rising trends and healthy tips! Here are The Future Listers Nakwan Trakarnsirinont, founder of NanaFruits dried fruit brand; Thanyaphorn Rungruengthanja, founder of Cha Bar healthy milk tea; Savita Sresthaporn, health coach and founder of Ms Happy Diet platform; Kheminee Kiatsumphan, Co-founder of Physique57 Bangkok; and extreme adventurer Umaworn "Fon" Windsor-Clive.

What types of Health/Fitness trends do you see rising in 2021?

I see two main trends for health and fitness in the categories of physical fitness and mindfulness. With the restrictions regarding the COVID19 situations, most of us need to stay home. Although it is not preferable, I believe people adapt their health habits into what they can do at home. That is the line of thoughts that drive the physical fitness trends. We start to see people buying fitness equipment and exercise at home, watching the videos on YouTube and following instructions--any exercise that a person could just do by themselves to abide by the rules of social distancing. These are the people who always exercise and take fitness seriously but I also see that being at home a lot, people have a tendency to fall into a sedentary lifestyle, not moving much and working hard on the laptop. So as a consequence I think there is a rise of office syndrome four people in a working age. I actually speak from experience since many of my friends already have this problem; they have to go for physical therapy, take medicine, and learn all the stretching poses and yoga at home.

For the  mindfulness category, I think it is obvious that all the stress from 2020 as well as this year from the global pandemic is unprecedented. At first, even I needed to really step back and reflect on a lot of things; personal life, business, goals, etc. Everything has changed and sometimes it is very difficult to cope. We are very stressed and depressed about what is going on but at the same time we know we have to come back from the storm and really need a fresh mind to think things through. Meditation and reflection have long been recommended and this is not a new trend but I think it will play an important role in the years to come. The act of meditation itself may not be tied to religion as much since people might see its practicality on the outcomes it offers.

What is the best way we can adapt our health routine during COVID-19 and lockdown?

I think for people who already have fitness equipment at home, they already have something you can exercise with. For some fitness businesses, I believe they have moved that business online where that is a trainer that could train you via video conference apps, so that's an option. But if you don't want to invest in any fitness equipment then I think watching YouTube online and following through with the instructions would suffice. There are so many amazing YouTubers who are fitness trainers and yoga instructors. In truth, I think getting the equipment or finding how to exercise is easier than actually doing it since it is one type of work which requires a certain level of motivation.

Personally, I find time management to be especially difficult. Partially because in a home environment, I psychologically relate home to rest and doing nothing, when 'fitness' starts to enter the equation, that takes some effort. I think what helps is setting a time that is specifically allocated for exercise. Sometimes being at home 24/7, all the days and nights start to morph together and time seems to look the same but setting a schedule once or twice a day to actually exercise is very crucial.

Could you share a health tip?

I am not an expert in health and fitness but I can probably share my experience.

Since I am pregnant, the focus is on eating healthy and trying not to get stressed, which is both very difficult. Honestly speaking I am very worried about business during COVID19,  so I am not going to say that meditation solves everything and I can suddenly shoulder all the turbulent changes for the months to come. But I know worrying can only take me so far. What I did was throw myself into work to the point that I worry less. I did take a lot of time alone, reflecting on what I can do and finding more options, e.g. contacting more partners and talking with my employees on what we have to do to get through this storm. I guess that is how I manage stress. 

On eating healthy, I have a lot of help from my family. They remind me to eat on time and make sure it’s nutritious food. I usually snack a lot and  I admit to snacking on fruit snack products as they are always nearby. There is light exercise here and there, but I have to confess that without constant reminders and support from my family, I will be a lot less healthy. And while we are on this topic, I think the relationship we have with our family and friends can enable our health goals. I see some of my friends forming a fitness group chat and support each other on the journey. In the horrid situation that we are forced to disconnect. Reconnecting requires a new approach and I believe healthy relationships play a crucial part.

What types of Health/Fitness trends do you see rising in 2021?

The trends I see rising in the year of 2021 are more inward - slower pace exercises where people get to connect their body and mind such as yoga and pilates. 

Could you share a health tip?

My one valuable tip I always find helpful is to simply set reminders to take deep breaths. 

What types of Health/Fitness trends do you see rising in 2021?

In 2020 , home workout and individual sports are the mainstay especially for those experiencing lock down, made easy by today's tech where you can have your personal trainer besides you 24/7. However, in 2021 the vaccine has been developed and will soon be distributed globally. Team sports, outdoor workout and the gym will be available again with "new normal " regulations and rules . Moreover, online training combined with VR might even play a role in revolutionizing how we workout. As for food trends, I see substituted ingredients playing a significant role , while the food trends are going towards organic sustainable ingredients with reasonable calories and most importantly, good taste. Not only non-sugar sweeteners like monk fruit or stevia will be widely used but also meat replacement and plant based protein sources will be more accessible, giving those with special diets like Keto Vegan or Low fat diets more choices. 

What is the best way we can adapt our health routine during COVID-19 and lockdown?

The best way to adapt our health routine during a lockdown is Mood & Immune Boosting by getting back to the basics - drink lots of water, take deep breaths, always make sure to de-stress, maximize antioxidants which help combat inflammation (fruits & vegetable), minimize junk and highly processed foods, and get enough sleep. 

Keeping ourselves moving is one of the things we should do during the lockdown. Working from home can be someone’s favorite thing to do as you do not have to get off of the comfy bed or sofa, but as we do that our metabolic age is unconsciously increasing. Accordingly, we should at least stand up or walk around every hour to keep our body working! 

Could you share a health tip?

To be honest, I am a very lazy person, the only way to get me exercise is that exercise should be fun. So I tend to do outdoor sports, like badminton and swimming, rather than going to the gym. However, during the lockdown everything is closed, so I use this Nintendo switch game called “ring fit adventure” which is crazily breaking my sweat. If anyone wants to do some exercise and doesn't know where to start I’d recommend you to play this game. Diet is also important in maintaining good health, I try to have protein and vegetables in every meal. 

What types of Health/Fitness trends do you see rising in 2021?

At-Home workouts will definitely be a big trend in Thailand this year as fitness studios have to adapt their business models to meet new expectations in the wake of the pandemic. Every fitness studio I know is now offering classes online to continue engaging their members. Although, my business partners and I already had plans to expand our business from physical facilities to virtual home workouts, the pandemic made it become a reality much sooner. 

At Physique 57 Bangkok, we quickly took our classes online as soon as the first lockdown was announced and continue to improve our offerings since then for better clients’ experience. We now have Physique 57 At Home – an online service that offers both virtual live-stream classes via Zoom as well as video on demand, allowing members to access our classes ranging from 45 – 60 minutes that meet their needs at any time in the comfort of their home.

At the same time, consumers have quickly adopted the virtual fitness concept as it has shown in an increase in interests and number of memberships for our Physique 57 At Home. 

What is the best way we can adapt our health routine during COVID-19 and lockdown?

Working from home makes the boundaries between work and non-work become blurry for everyone. Many days, you might feel that you work all day long from the moment you wake up till late at night. By creating a daily routine will help you maintain that work-life balance. Planning an exercise as if you schedule a meeting. By doing so, the exercise becomes as much a part of your day. Moreover, online workout makes it easy for everyone to fit exercise to their daily plan. 

Could you share a health tip?

Making a pact with friends to exercise - Having an accountability partner helps you stay committed to your plan. I suggest taking virtual class exercise where you and your friends can exercise together, each in the comfort of their home. It will be more interactive. If you take virtual classes taught via Zoom, I recommend you and your friends turn on the video so you can see them on another screen and motivate each other. 

What types of Health/Fitness trends do you see rising in 2021?

Prolonged water fast

What is the best way we can adapt our health routine during COVID-19 and lockdown?

Fasting, weight training and meditation

Could you share a health tip?

Cut out as much sugar or carbohydrates as you can, and try Intermittent fasting & prolonged water fast!