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The most common form of neck pain typically stems from poor posture, which puts extra tension on the neck muscles, irritates joints, and causes pain. Exercises can help reduce pain, increase mobility, and strengthen the neck and postural musculature.

Neck pain is a common problem that may occur for many reasons. Typically, it improves within a few weeks and is rarely serious.

People can take steps to relieve neck pain at home by using over-the-counter (OTC) pain relief medication, such as acetaminophen (Tylenol) and ibuprofen (Advil), and keeping active.

Exercises may also help reduce neck tension and increase the range of movement in the neck. People experiencing severe neck pain should not attempt neck exercises and should instead contact a healthcare professional.

In this article, we will examine exercises that may ease neck pain. We will also look at potential neck pain causes and treatments.

Can exercises help with neck pain?

Exercises may help with neck pain, although that depends on its cause. If a person has recently had an injury, they should consult a doctor before exercising.

Neck pain can be uncomfortable and disrupt daily activities. It can also radiate to other areas of the body, such as the shoulders and arms.

Depending on the source of neck pain, treatments will aim to reduce pain by:

  • increasing postural strength
  • increasing joint mobility and improving range of motion
  • reducing neural tension
  • increasing muscle flexibility

A person can often relieve neck pain at home by resting and trying gentle exercises. Sometimes, medications are necessary to reduce inflammation and pain in the affected area.

Severe neck pain may require additional forms of treatment. Doctors may suggest visiting a physical therapist for an exercise program.

Potential causes of neck pain

According to the Orthopaedic Section of the American Physical Therapy Association, there are four main types of conservatively managed neck pain:

  • Neck pain with mobility deficits: This is a stiff neck a person experiences after straining the neck muscles when sleeping in the wrong position or lifting heavy weights.
  • Neck pain with movement coordination impairments: This includes whiplash and neck pain that occurs after a person has been sitting at a desk in the wrong position for too long.
  • Neck pain with headaches: This type of pain includes neck pain with headaches toward the back of the head.
  • Neck pain with radiating pain: This includes neck pain due to spinal stenosis, a slipped — or herniated — cervical disc, or cervical nerve compression.

Exercises for muscle tension

Stretching the neck may help a person relieve muscle tension and improve their range of motion. Below, we list examples of exercises that are best for neck pain with mobility deficits.


  • From a neutral position, turn the head slowly to the left as if looking over the shoulder.
  • Pause for a moment before turning the head back to the center.
  • Repeat on the right side. 

Forward bending

  • Lower the head forward toward the chest and hold for a moment.
  • Slowly move the head upward to a neutral position.
  • Repeat the motion several times.

Shoulder rolls

  • Start with the head and neck in a neutral position.
  • Lift both shoulders in a shrugging motion, without moving the head or neck.
  • Move the shoulders in a circular motion, squeezing the shoulder blades together and then releasing them to push them forward.
  • Repeat the movement in the opposite direction.

Side bends

  • Extend both arms straight above the head and clasp the hands.
  • Without bending the neck, lean slowly toward the left side.
  • Return to the center, keeping the arms above the head.
  • Repeat the movement on the right side. 

Seated twist

  • Sit on a chair with a straight back.
  • Put the left hand on the right knee and gently pull to rotate the shoulders to the right as if looking behind the chair.
  • Slowly return to the center.
  • Repeat the twist with the right hand on the left knee.

Exercises to strengthen postural muscles

Strengthening the postural muscles — the muscles of the neck, shoulders, and back — may improve neck pain recovery and prevent future injuries.

Strengthening exercises include: 

Head lifts

  • Lie flat on the back with the arms stretched to the sides.
  • Nod the head and tuck in the chin.
  • Hold for a few seconds before releasing back to a neutral position.
  • Repeat the motion several times.

Lateral raises

  • Stand with the feet shoulder-width apart and a weight in each hand.
  • Keeping the body still, move the arms outward until they are level with the shoulders.
  • Slowly lower the arms back to the side and repeat.

Anterior raises

  • Hold weights in each hand and stand upright.
  • Slowly move both weights forward, away from the body.
  • Keep the arms straight and keep moving until the weights are level with the shoulders.
  • Slowly return to the starting position and repeat. 

Seated overhead press

  • Sit on a bench or chair and grip weights in each hand level with the shoulders.
  • Push the weights upward, extending the arms overhead.
  • Slowly return the weights to the sides of the shoulders before repeating the motion.


  • Attach a resistance band to a door handle.
  • Hold the band handles in front of you and sit on a bench or chair or stand up.
  • Pull the band handles toward the lower abdomen until they are in line with the side body, and the elbows are behind you.
  • Slowly release before repeating.


A recent study of a large and diverse group of people supports the idea that being physically fit can help protect against cancer.

Working with the Henry Ford Health System in Detroit, MI, researchers from Johns Hopkins School of Medicine in Baltimore, MD, saw how the fittest adults had the lowest risk of lung and colorectal cancer.

Their analysis also linked higher fitness before diagnosis to better survival among those who did develop lung or colorectal cancer.

The study used data on 49,143 health system patients who had undergone exercise stress tests of fitness between 1991 and 2009.

The composition of the group was 46% female, 64% white, 29% black, and 1% Hispanic.

The researchers believe that this is the first time that such a study has included women and covered such a large proportion of individuals who were not white.

“Our findings,” says first study author Dr. Catherine Handy Marshall, who is an assistant professor of oncology at Johns Hopkins School of Medicine, “are one of the first, largest, and most diverse cohorts to look at the impact of fitness on cancer outcomes.”

Need to study impact of fitness on cancer

Around half a million people living in the United States today have received a diagnosis for lung cancer at some time during their lives, according to figures published online by the American Lung Association.

According to 2016 figures, deaths to the disease have fallen by 6.5% since they peaked in 2005. However, lung cancer remains the leading cause of cancer deaths in the U.S.

Estimates suggest that lung cancer caused 154,050 deaths in the U.S. in 2018, which is around 25% of all cancer deaths.

The American Cancer Society (ACS) state that colorectal cancer is the third most common cause of cancer deaths in the U.S.

The ACS estimate that around 145,600 people in the U.S. will receive a diagnosis of colorectal cancer in 2019, and that the disease will be responsible for 51,020 deaths.

Cardiorespiratory fitness offers an objective way to assess people’s “habitual physical activityTrusted Source.” It is also a useful measure for diagnosing and predicting health.

Most people can improve their cardiorespiratory fitness with regular exercise. Also, there is “convincing evidence” that moderate and high levels of fitness can reduce men and women’s risk of death from all causes and cardiovascular causes.

Yet, as Dr. Handy Marshall and her colleagues point out, there is little information on the relationship between cardiorespiratory fitness and risk and survival in lung and colorectal cancer.

Fitness related to lower risk

Their study participants, aged 40–70 years old, did not have cancer when they underwent fitness assessments. The assessments had measured cardiorespiratory fitness in metabolic equivalents of task (METs).

Over a median follow-up of 7.7 years, the investigators retrieved information on cancer incidence from links to the cancer registry and on deaths from the National Death Index.

For the analysis, the team put the participants in groups according to the METs value of their stress test: 6 METs and under, 6-9 METs, 10-11 METs, and 12 METs and over.

The investigators found that the fittest individuals (with a METs score of 12 and over) had a 77% lower risk of developing lung cancer and a 61% reduced risk of developing colorectal cancer compared to the least fit (6 METs and under).

In their analyses, the researchers adjusted the results to remove the effects that other factors, such as sex, race, age, body mass index, diabetes, and smoking, might have on the relationship. And, in the case of colorectal cancer, they also adjusted the results for aspirin and statin use.





Maintaining a moderate weight is important for people of all ages, but it is even more vital as people get older.

For a number of reasons, many people may find it more difficult to lose weight after they turn 50 years old. However, it is still important for older adults to maintain a moderate weight.

This article looks at 20 ways a person can lose weight safely and maintain a moderate weight after they reach the age of 50 years.

Why is it harder to lose weight after 50?

Many factors contribute to why a person may find it more difficult to lose weight once they enter their 50s.

These factors range from health conditions that are more likely to occur as people get older to the effect of certain medications.

Additionally, one of the effects of aging may be a slower metabolismTrusted Source, which can also contribute to weight gain and difficulty losing weight.

Ways to lose weight after 50

The following sections will describe some ways a person can lose weight and maintain the weight loss after the age of 50 years.

  1. Move more

The underlying principle of losing weight is burning more calories than one consumes.

Some researchTrusted Source has linked sedentary lifestyles to an increased risk of developing cardiovascular disease, obesity, and poorer health in general.

One significant factor in many people’s sedentary lives is having a job that involves a lot of sitting, such as an office worker, driver, or cashier.

However, studies suggest that by taking short breaks every half an hour, people can reduce the amount of time they spend sitting and potentially increase their overall health.

  1. Get enough sleep

Many studiesTrusted Source have suggested a link between a lack of good quality sleep and obesity.

Specifically, they suggest that there is a correlation between short sleep duration and poor quality sleep and an increased risk of developing obesity.

Making sure that one gets enough high quality sleep is important to ensure that they are not at risk of having obesity.

  1. Do not skip meals

It may seem like a good idea to skip meals to lower caloric intake, but this can actually prove detrimental to weight loss.

Some studiesTrusted Source suggest a link between skipping breakfast and obesity, meaning that there is a high risk of this habit leading to a person gaining weight rather than losing it.

  1. Hack the commute

While commuting, try parking farther away from work or getting off public transport one stop ahead of one’s regular stop. This can all help someone move more and get in more exercise without too much effort.

The extra calories the person burns can help them maintain a moderate weight.

  1. Enjoy exercise

Finding an exercise they enjoy may be the key to a person continuing to participate in it over the long term, according to some researchTrusted Source.

Whether that be yoga, weight training, or tennis, enjoying exercise can help keep a person engaged and make it feel less like work and more like leisure.

  1. Buddy up

Consider enlisting a friend who shares the same goals.

Some studies show that having a social aspectTrusted Source to losing weight can often help people stick to their plans and maintain a moderate weight more thanTrusted Source if doing it alone.

  1. Switch up snacks

Instead of reaching for sugary foods when a person is hungry, they could try reaching for healthier snacks, such as nuts.

Some studiesTrusted Source suggest that eating healthy portions of nuts regularly does not impact a person’s body weight, whereas snacking on sugary foods is more likely to lead to weight gain.

  1. Set realistic goals

It is important that a person does not try to lose too much weight too quickly or push themselves too hard to hit unrealistic fitness goals.

Not reaching ambitious goals could lead to a person feeling discouraged. They may be less likely to stick to their diet and exercise routine if they do not see the results they were hoping for straight away.

Instead, people should work up to these ideal goals by setting smaller, more realistic goalsTrusted Source along the way.

  1. Lift weights

Some studiesTrusted Source suggest that the aging process leads to a loss of muscle mass and strength. This means that weight lifting and strength training can be beneficial for older adults to help maintain a moderate body weight.

Weight lifting also promotes bone strength, which can help prevent injuries, making it easier for a person to stick to their exercise routine.

  1. Use fitness technology

Using a pedometerTrusted Source or smartwatch, a person can track their daily stepsTrusted Source. Tracking their steps may help a person feel more motivated as they watch their daily steps increase over time.

Step tracking can also help people calculate how many calories per day they are burning, so that they can accurately calculate their caloric needs for weight loss.

Learn more about step tracking and how it can aid weight loss here.

  1. Pack in the protein

Some studiesTrusted Source show that eating more protein when trying to lose weight can help older adults lose more fat and keep more muscle mass than if they eat a lower protein diet.

  1. Lower stress

Researchers have linked high stress to food cravings and excessive food intake.

People experiencing high levels of stress may eat as a form of comfortTrusted Source, and this can make it difficult to lose weight.

Stress also causes the body to produce the hormone cortisol. Researchers have associated high cortisol levels with weight gain, particularly around the abdomen and face.

Reducing stress levels can help a person maintain a moderate weight.

  1. Fill up on fruits and vegetables

Observational studiesTrusted Source suggest that a higher intake of fruits and vegetables is linked to better muscle function.

Not only are fruits and vegetables mostly low in calories, but they also contain many essential nutrients to help the body function better, and they may help reduce the riskTrusted Source of many conditions.

  1. Opt for whole grains

One way to lose more weight is to cook using healthy ingredients. For example, rather than opting for processed foods, a person should choose whole grains.

Some studiesTrusted Source suggest that eating whole grains can significantly reduce overall energy intake and body weight in adults with overweight.

  1. Hire a personal trainer

A lack of motivation may prevent a person from losing weight after the age of 50 years, but hiring a personal trainer may help.

Personal trainers can keep people accountable and also advise on the best methods to lose weight.

However, hiring a personal trainer can also be expensive. If this is not an option, try to find a coach who posts videos on YouTube and follow those instead. This is usually free.

  1. Take up yoga

Some researchTrusted Source suggests that gentle forms of exercise can help a person lose weight.

Low impact exercises — such as tai chi, yoga, and Pilates — may benefit those who want to lose weight but who are unable to participate in other forms of exercise.

  1. Eat mindfully

Often, people eat while doing other things.

Whether eating while working at one’s desk or watching television at mealtimes, concentrating on something else while eating can cause a person to overeat. This is because they are less likely to concentrate on how they are feeling and may continue to eat after they feel full.

Eating mindfullyTrusted Source can be an impactful method for weight loss.

  1. Cut out sugary drinks

Consuming carbonated sugary drinks such as soda, or even “healthy” drinks such as store-bought smoothies, can mean that a person is drinking a lot more sugar than they may be aware of. This can make it difficult to lose weight.

Some studiesTrusted Source indicate a link between high sugar beverages and a number of conditions, including fatty liver diseaseTrusted Source, diabetes, and cardiovascular disease.

People can opt for water or herbal teas to stay hydrated while also losing weight.

  1. Eat out less

It may be difficult to know what goes into a meal if people are eating out. This is because restaurant dishes may contain hidden ingredients and extra fats and sugars that people do not account for.

Staying in and cooking more food at home means that a person can be sure of what goes into their meals and, therefore, their body.

  1. Get tested

If a person is still finding it difficult to lose weight after the age of 50 years, it may be worth consulting a healthcare professional for a checkup.





With the current restrictions that have been imposed on us all by the current Covid-19 crisis, you must now book your gym session in advance and each of those sessions can only last a maximum of 1 hour. We also ask you to spend more time cleaning the equipment down after you’ve finished using it, taking up valuable work out time and interrupting your gym routine. Now, we know that many of you prefer to work out for significantly longer than this usually, so can you still make sure you get the most out of each 1 hour gym session?

Well, the answer, of course, is yes. With just a little bit of creativity and adding a touch of efficiency to your gym routine, you’ll be able to get just as much out of each gym session as you did pre-lockdown. Therefore, we’ve put together a guide to help you get the most out of each session you attend. Just follow these steps and you won’t miss a beat.


There are a number of ways you can make sure you’re still getting the most out of your gym routine. Here, we’ve come up with a number of tips to help make sure you still get the same amount of benefit from a shorter gym session.

Use Just one Piece of kit

This could be anything. It could be the cable machine, two to three barbells of different weights, or maybe a selection of dumbbells. If you limit the amount of equipment you use for your workout, you will reduce the amount time you spend cleaning and moving around the gym. To get exercising, select your machine or barbell of choice, find a safe spot and begin.

  • A seated row on a resistance machine is equivalent to a bent over row with dumbbells
  • The leg press machine can be simulated by doing squats or lunges while holding barbells
  • If you’d like to emulate the chest press machine using free weights, then you can do a laying barbell bench press
  • The bicep curl machine is easily copied by just using doing some bicep curls using barbells instead
  • Lastly, instead of doing a tricep rope pull, you can do laying tricep extension with dumbbells instead

Cardio gym Sessions

Rather than doing just one long cardio gym session, how about giving intervals a go? Don’t be put off by the word ‘interval’, however. This may often be linked to crazy, fast-paced killer workouts, but it can also be simply increasing the incline on the treadmill by 1.0 for a period of time, or increasing the effort level slightly or by upping your speed. You’ll get far more benefit from training like this and also allow you to fit everything into the time you have. Simple adaptations to your gym routine such as this can make the world of difference.

Types of Cardio gym Sessions

Remember, just because you’re in the gym doesn’t mean your cardio training has to be on a machine. If you’re doing interval training or other conditioning work, try doing some body weight cardio exercises. This will save time putting away kit and moving to new space and equipment which only needs to be cleaned again after using it.

Style of Training: Ditch the Rest!

Instead of moving from one piece of kit to another and sitting for ages between set try super sets or circuits.

  • Super sets: try pairing muscle group so instead of resting between every exercise put two exercises together. This will reduce recovery time, keep the heart rate elevated, as well as increase calorie burn and general fitness.
  • Chestand back – complete a set on the lat pull-down, then net to the machine complete a set of press ups. Repeat this two to three times with minimal rest between exercises. While one muscle works the other relaxes.
  • Legpress and shoulder press
  • Lunges and bicep curls
  • Machine chest press and bent over barbell/dumbbell row
  • Bicep curls and tricep press ups

You can be as creative as you like as long as you are working different muscle groups.


Get some bits of equipment in a space and run though a selection of exercises. These should be based on the muscles you wish to target.

Go with a plan for your Gym Session

Always plan what you are going to do in your sessions as part of your gym routine. Don’t drift from one thing to another and commit to your workout.

Club’s SOP

Dear members,

While we are happy to see you back at our club, please do note that social distancing practices must be observed at all times. Kindly do not gather in groups around the club floor for chit chats.

Please proceed to take your showers after your workout or group exercise classes and exit the club soonest possible.

This is part of the SOP from Majlis Keselamatan Negara and Kementerian Belia Dan Sukan.

We trust that you will adhere strictly to the SOPs in place at our club and also by the Government.

Club’s SOP

Dear members,

A quick update to our club’s SOP as follows with effect from 17.6.2020.

1. All bookings must be made 24 hours in advance by calling us at 03 2148 2626. Please provide your FULL NAME, EMAIL ADD and CONTACT NUMBER. Confirmation email will be sent to you and thereafter no changes will be allowed to date or timing.

Members must present the confirmation email to our staff for entry.

2. Each member is only allowed to book 1 slot per day.

3. For attendance to Group Exercise Classes, pre-registration will be made available 20 minutes before each class. Members are not allowed to book for 2 back to back classes, to be fair to other members. Members are advised to spray, sanitize the equipment before and after used, leave the studio, shower and quickly leave the club.

4. Our CREW will be on hand to advice you about social distancing if we observe that there is no social distancing practices between you and your friends. In doing so, our staff may also ask you to leave the club immediately if you fail to adhere to our SOP strictly.

Remember that we are all in this TOGETHER! That is why we always say that #togetherwecan #flattenthecurve !!