Corona Virus and Exercise to prevent Susceptibility

Corona Virus and Exercise to prevent Susceptibility


If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at or Please refer to website (for more information on him and his programmes)

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)


Currently, the coronavirus cases are at 859,032, and it is on its way to passing 1 million. There are 4 ways to curb coronavirus. One, it is to wash hands with soap most of the time, when necessary. The other is to have a face mask. Next, it is to have a 1-metre gap of social distancing.

However, just by staying at home, one could actually become more susceptible to corona if we go to inactivity for a number of days, about 2 to 3 weeks are enough to also have the effects of detraining. Muscles atrophy, losing the size of muscles, will take place. One’s cardiac output for endurance effort will be drastically reduced. Fats in the body will increase, thereby increasing the visceral fats, and subcutaneous fats will also go up in percentage. Our immunity will be down if we don’t exercise at all.

In this essay, I just want to firstly share that we are not alone in the fight against coronavirus. All of us MUST learn to fight, by putting aside our differences, against coronavirus prevalence. We must not say lip service to unity but show by action itself by forgiving and forgetting mistakes by our fellow men.

Hence, having said that, I will suggest some points for Home Stay Order people.

For Aerobic/Cardio activity

(1) One could do 10 to 15 min of on the spot jogging, 4-5 times per day, 3 hrs apart. 

(2) One could do skipping 2 min x 5….. morning and another session in the afternoon 

(3) Skipping for 30 sec, with 30sec rest for 10 to 20 sets. 

(4) To maintain the muscles, one could do the following (20sec non-stop, with 20sec recovery):

(a) push-ups

(b) sit-ups

(c) squat thrust

(4) hyperextension

(5) hand swing

(6) dips

(7) superman pose

These are simple but good exercises to increase our well being and immunity, and also maintain our muscles and also one’s cardio as well.



By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7 pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at

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