Skip to main content
  • Eng
  • සිංහල
  • தமிழ்
  • Search
  • AIA Sri Lanka
  • Our Products
    • Savings
    • Retirement
    • Protection
    • Health
    • Health and wellness benefits for our customers
  • Life Challenges
    • Planning for retirement
    • Managing health issues
    • Higher education for my child
    • What Matters
  • About AIA
    • Our Commitments
    • Our People
    • Customer Relationships
    • Our Wealth Planners
    • Accolades
    • Media Centre
    • Careers
    • Our Partnerships
  • Help & Support
    • Premium Payment Options
    • Branch Network
    • Customer Complaints
    • AIA Sri Lanka Customer Complaints Handling Procedure
    • Hospital Network
  • MY AIA
    • AIA Customer Portal
AIA
  • Our Products

    Our Products

    Find our products and services according to your protection and wealth management range needs

    See more

    For Individuals

    • Savings

      We have the solutions to help you live the dream you wish and protect the ones you care

    • Retirement

      it's about time you thought about your happiness and aspirations.

    • Protection

      We care about your family's well being as much as you do

    • Health

      The best care for you and your family.

    • Health and wellness benefits for our customers

      Health and wellness benefits for our customers

  • Life Challenges

    Life Challenges

    What matters to you most?

    View all life challenges
    • Planning for retirement

      Life after a career can be a scary thought

    • Managing health issues

      Do Sri Lankans face unique health challenges?

    • Higher education for my child

      Earning a degree remains a difficult hurdle for many Sri Lankans

    • What Matters

      Information and resources to help you make wise investment decisions and healthy lifestyle changes.

  • About AIA

    About AIA

    For almost a century, AIA has served the ever-changing needs of millions of people all across the Asia-Pacific region.

    More about AIA
    • Our Commitments

      Our initiatives are nationally relevant and contribute meaningfully to the well-being of the community.

    • Our People

      The leaders of AIA in Sri Lanka

    • Customer Relationships

      Creating a unique customer experience

    • Our Wealth Planners

      We all have hopes and dreams for the future

    • Accolades

      Proof of our competence and good governance

    • Media Centre

      New and Information about AIA

    • Careers

      Interested to join our AIA family? Look for a role that suits you.

    • Our Partnerships

  • Help & Support

    Help & Support

    We strive to assist you for all your inquiries with high touch customer service.

    Contact AIA
    • Premium Payment Options

    • Branch Network

      You are welcome at any branch

    • Customer Complaints

      going further to understand and meet customer needs

    • AIA Sri Lanka Customer Complaints Handling Procedure

    • Hospital Network

  • MY AIA

    AIA Customer Portal

    Login or register to access and manage all your policies, claims and more.

      Customer
    • AIA Customer Portal

    My AIA

    Access to the portals of your choice.

      Customer
    • AIA eInsurance Portal

  • Language Select
    • Eng
    • සිංහල
    • தமிழ்
  • Search
  • Contact Us
    • CALL US

      Open: 8:00am to 5:00pm, Mon - Fri

    • Email Us

      We will contact you in your preferred way

Health & Wellness
Prev | Next
Get In Touch
Back to Top
  • {{title}}

    {{label}}
  • The ‘New Normal’ Fitness Hacks to Get You Through 2021

    Colombo, 01 May 2021


    Living amid a raging global pandemic is challenging our lifestyles in unprecedented ways. The “new normal” catchphrase has permeated into our lives when talking of work, dining out, social events, gatherings and also health and fitness. In the wake of rising infection rates and impending lockdowns it is becoming increasingly difficult to stick to daily exercise regimens like working out at the gym, walking in the park, cycling or going for a swim. How does one deal with this and what can you do to stay fit through it all?

    Micro-HIIT Workouts: Less Can Be More

    Working out at home has become the most feasible option for many people but we are all too well aware of the challenges associated with setting aside quality time for this amidst all the cooking, cleaning, family duties and enthusiastic kids and pets who like to participate in your workout! If this sounds familiar, then micro-HIIT workouts might be something you’d like to try out.

    High Intensity Interval Training (HIIT) where you engage in an  high-intensity activity followed by periods of active rest, in short bursts, can actually do more for your fitness than skipping rope or running on a treadmill for one hour. Micro-HIIT workouts can range anywhere from 3 minutes to 20 minutes (the recommended maximum time is three times a week)1.   Research suggests that even a quick 11-minute workout that contains a full minute of high-intensity, all-out effort might deliver the same benefit as engaging in a 50-minute, moderately-paced workout2. It is also a highly adaptable form of exercise for varying fitness levels and goals which can work for top athletes as well as for someone who’s never engaged in regular exercise. There are many micro-HIIT apps and workout videos online to get you started to help you live a healthier, longer, better life.

    Strength Training: It’s Not Just for Body Builders

    Fitness and weight loss are often associated with hours of intense aerobic exercise which is now becoming increasingly difficult to do with limited access to gyms and parks. However, most still prefer what’s comfortable such as walking or jogging (even if it’s down the lane) and shy away from strength training. No matter your age or athletic ability, strength training has many health benefits including aiding in weight loss, increased  flexibility and mobility and also to help lower risk of injury while improving muscle strength. There’s even research to show that relatively brief, intense doses of muscular training may actually be able to build cardiovascular fitness about as well as steady-state aerobic exercises like running3.

    You can engage in basic strength training at home and it can take you less than 10 minutes to complete a full-body strength-building workout4. You don’t necessarily need heavy weights for strength training. Instead, you can use your own bodyweight and engage in exercises like bodyweight squats, push-ups, mountain climbers, planks, split squats, leg raises and so on. Sounds unfamiliar? A simple search on YouTube will generate many step-by-step strength training workout videos which show you exactly how to do them without hurting yourself.

    Eye Yoga and the 20-20-20 Rule

    Technology has saved us in a big way during the pandemic by enabling us to continue our work and keep in touch with everyone despite the social distancing. But it has also resulted in many of us spending far too much time stuck in front of screens, both large and small. ‘A recent survey by the College of Optometrists (London) found that one in five adults believe their eyesight has deteriorated during lockdown, with one in three blaming spending too much time in front of screens. It’s also been observed that symptoms of eyestrain, headaches, loss of focus, dry irritated eyes and, neck and shoulder pain are all symptoms that have seemingly increased since the start of the pandemic’1.

    Eye Yoga may sound far-fetched but in reality, your eyes too, just like the rest of your body, have muscles which need exercise to release tension. ‘The simplest technique is to look up, look sideways left and right and downwards and repeat each exercise 10 times’1. Other exercises worth checking out include focus shifting, eye rolling and palming5. The next time your eyes feel tired, instead of squishing them with your hands as is customary, look away from the screen and try some Eye Yoga. But if you’re hard-pressed for time and need a quick fix, try the ‘20-20-20 Rule’ – which is as simple as ‘looking away at something that is 20 feet away from you for a total of 20 seconds for every 20 minutes spent using a screen’6.

    Here’s hoping that these fitness hacks will lead you to a healthier, longer, better life in 2021!

    References

    1. https://www.elle.com/uk/life-and culture/culture/longform/a41063/fitness-trends-gym-classes-workout/

    2. https://www.nfpt.com/blog/micro-hiit

    3. https://www.painscience.com/articles/strength-training  frequency.php#:~:text=Strength%20training%20is%20not%20just%20for%20bodybuilders.,too%2C%20by%20the%20way).

    4. https://www.nytimes.com/guides/well/strength-training-plyometrics

    5. https://www.healthline.com/health/eye-health/eye-yoga#takeaway

    6. https://www.healthline.com/health/eye-health/20-20-20-rule#definition

    +94 11 2310310

    AIA Tower, 92, Dharmapala Mawatha
    Colombo 07
    Sri Lanka.

    Fax : (+94) 11 4715892

    Email : lk.info@aia.com

     

    Contact AIA

    +94 11 2310310
     

    AIA Tower, 92, Dharmapala Mawatha
    Colombo 07
    Sri Lanka.

    Fax : (+94) 11 4715892

    Email : lk.info@aia.com

    go to

    AIA.COM

    Visit our corporate site to learn more about AIA.

    explore aia

    Our Products

    How to lodge a complaint

    About AIA

    Media Centre
    Careers

    GO TO

    AIA.COM

    Visit our corporate site to learn more about AIA.

    Explore AIA

    Our Products

    How to lodge a complaint

    About AIA

    Media Centre
    Careers

    Copyright © 2016, AIA Group Limited and its subsidiaries. All rights reserved.
    Terms of Use | AIA personal data policy (Sri Lanka) | Cookie Policy

    This website uses cookies for the purpose of enhancing your user experience. You can find more information on the types of cookies we collect, what we use these for, and how to manage your cookie settings in our Cookie Policy and Privacy Statement .