December 24, 2020

SINGAPORE  — Groups of up to eight people will be allowed for sport activities when Singapore enters Phase 3 of its reopening next Monday (Dec 28), up from five people previously, said Sport Singapore (SportSG) on Thursday.

An additional service provider, such as an instructor or a coach, from a permitted enterprise is also allowed to guide the group for organised programmes and classes.This means team sports such as basketball, football, sepak takraw, hockey and volleyball can now resume with a 4v4 format. Up to eight rowers are also allowed in one dragonboat. 

Individuals should maintain a distance of 2m or two arms-length while exercising or playing sport, said SportSG in an advisory.If there is more than one group sharing a space, the groups must not interact and must maintain a distance of 3m apart from one another at all times.

A distance of 3m should also be maintained for indoors high intensity or high movement exercise classes."Not quite time for a 4-3-3 or 4-3-1-2 formation (for football) yet, but this gives sports fans some additional options," said Minister for Culture, Community and Youth and Second Minister for Law Edwin Tong in a Facebook post on Thursday.

All sports and recreational activities were allowed to resume in Singapore's Phase 2 reopening in June. Combat sports that involve extensive body grappling, such as wrestling, mixed martial arts and jujitsu, were also allowed to resume in November. In Phase 3, said SportSG, the maximum number of people allowed at each facility will be limited according to its gross floor area, based on 8 sq m per people or 50 people, whichever is lower. This applies to all outdoor, indoor, and sheltered facilities larger than 64 sq m. The limit is imposed to "minimise the risk of large clusters forming". 

"No facility, regardless of size, shall admit more than 50 persons without specific approval by Sport Singapore. "Requests for such approval may be considered for large facilities that can be organised into separate facilities, each with its own limit," said SportSG. 


Facility operators should also put in place safe management measures prior to the opening of their sport and recreational facilities to minimise the risk of Covid-19 infection. 

SportSG said that operators are to designate a senior member of the staff as safe management officer to ensure the safe management measures are followed. 

"The safe management officer will be responsible for formulating the implementation plans, conducting inspections and checks, as well as maintaining records for subsequent audits by the authorities," it said. Other safe management measures include implementing SafeEntry for visitors and participants to facilitate contact tracing, temperature screening and checks, as well as ensuring safe distancing. 

Operators should also there is no overcrowding at the facilities and frequently disinfect common spaces and interactive components such as smart kiosks and turnstiles. Equipment should be thoroughly wiped down and cleaned after use. Indoor spaces should be kept well-ventilated.

For non air-conditioned spaces, windows should be kept open and additional fans put in place. ActiveSG stadiums, studios, gyms, indoor sport halls and swimming complexes remain open the public. 

Booking for ActiveSG and dual use scheme facilities can be made via the ActiveSG app or on Members of the public are advised to follow the safe management measures in place at the facilities strictly and comply with the instructions of ActiveSG staff for their well being, said SportSG. 


In addition to ActiveSG stadiums, lawns, playfields and open spaces in parks and state lands under the National Parks Board and the Singapore Land Authority will reopen for public use, said SportSG. Organised group sport and physical exercise and activity may proceed in these spaces. "Members of the public are advised to be socially responsible when using these shared spaces and to observe these safe management measures," it said. Enforcement officers and safe distancing ambassadors will continue to be deployed around Singapore to ensure the measures are adhered to. 

Senior-centric activities may also continue under Phase 3 with safe management measures in place. SportSG said that government agencies will be conducting inspections following Phase 3 of reopening. 

"Fitness activities organisers and operators should only resume operations when they can comply with safe management measures," said SportSG. They are also required to submit the number of workers who are working on-site via the GoBusiness portal and have a safe management plan covering the measures relevant to their operations within two weeks of resuming on-site operations. 

"Sport Singapore will be conducting on-site inspections, where businesses found not complying with safe management measures may be required to close," it said.Mr Tong said: "Sport is vital to our physical and mental wellbeing, and as an enjoyable recreational activity."We want to ensure that more Singaporeans can play and enjoy sport, safely." 


Image by Todd Quackenbush


Sep 21, 2020

1. Works your whole body

One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming:

  • increases your heart rate without stressing your body

  • tones muscles

  • builds strength

  • builds endurance

There are various strokes you can use to add variety to your swimming workout, including:

  • breaststroke

  • backstroke

  • sidestroke

  • butterfly

  • freestyle

Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you’re using most of your muscle groups to move your body through the water.

2. Works your insides, too

While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of death. Compared with inactive people, swimmers have about half the risk of deathTrusted Source. Some other studies have shown that swimming may help lower blood pressureTrusted Source and control blood sugarTrusted Source.

3. Is appropriate for people with injuries, arthritis, and other conditions

Swimming can be a safe exercise option for people with:

  • arthritis

  • injury

  • disability

  • other issues that make high-impact exercises difficult

Swimming may even help reduce some of your pain or improve your recovery from an injury. One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced less physical limitation after engaging in activities like swimming and cycling.

Even more interesting, there was little to no difference in the benefits between the two groups. So, swimming seems to have many of the same benefits as frequently prescribed land exercises. If you want non-swimming water activities, try these water excises for people with arthritis.

4. Good option for people with asthma

The humid environment of indoor pools makes swimming a great activity for people with asthma. Not only that, but breathing exercises associated with the sport, like holding your breath, may helpTrusted Source you expand your lung capacity and gain control over your breathing.

Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat pools. Talk to your doctor about the potential risks of swimming if you have asthma, and, if possible, look for a pool that uses salt water instead of chlorine.

5. Beneficial for people with MS, too

People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping to support them during exercise. Water also provides a gentle resistance.

In one studyTrusted Source, a 20-week swimming program resulted in significant reduction of pain for people with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn more about water therapy for MS.

6. Torches calories

Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068.

To compare these numbers to other popular low-impact activities, that same 160-pound person would only burn around 314 calories walking at 3.5 miles per hour for 60 minutes. Yoga might burn just 183 calories per hour. And the elliptical trainer might burn just 365 calories in that hour.

7. Improves your sleep

Swimming may have the power to help you sleep better at night. In a studyTrusted Source on older adults with insomnia, participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise.

Nearly 50 percentTrusted Source of older persons experience some level of insomnia, so this is excellent news. The study focused on all types of aerobic exercise, including the elliptical, Stairmaster, bicycle, pool, and exercise videos.

Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like running, less appealing. That can make swimming a good choice for older adults looking to improve their sleep.

8. Boosts your mood

ResearchersTrusted Source evaluated a small group of people with dementia, and saw an improvement in mood after participating in a 12-week aquatic program. Swimming and aquatic workouts aren’t just psychologically beneficial for people with dementia. Exercise has been shown to boost mood in other people, as well.

9. Helps manage stress

Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New Taipei City, Taiwan. Of the 101 people surveyed, 44 reported being mildly depressed and feeling stress related to fast-paced life. After swimming, the number of people who still reported feeling stressed decreased to just eight.

While more research needs to be done in this area, the researchers conclude that swimming is a potentially powerful way to relieve stress quickly.

10. Safe during pregnancy

Pregnant women and their babies can also reap some wonderful rewards from swimming. In one studyTrusted Source in animals, a mother rat’s swimming was shown to alter the brain development in her offspring. It may even protect babies against a type of neurological issue called hypoxia-ischemia, but more research is needed. Aside from potential benefits to the child, swimming is an activity that can be performed in all three trimesters.

Another studyTrusted Source shows no adverse effects of swimming in chlorinated pools while pregnant. In fact, pregnant women who swam during their early to mid-pregnancy had a lower risk of preterm labor and congenital defects.

Keep in mind that while swimming is generally considered safe during pregnancy, some women may have activity restrictions due to complications in pregnancy. Talk to your doctor before starting any new exercise programs during pregnancy, and if you have complications, ask about activities that are safe.

11. Great for kids, too

Kids need a minimum of 60 minutesTrusted Source of aerobic exercise each day. It doesn’t need to feel like a chore either. Swimming is a fun activity and doesn’t necessarily feel like formal working out.

Your child can do either structured swimming lessons or be part of a swim team. Unstructured swim time is another solid option to get kids moving.

12. Affordable

Swimming may also be an affordable exercise option compared to some others, like cycling. Many pools offer reasonable rates to join. Some public schools and other centers offer swim hours for free, or for a sliding scale according to your income.

If you’re still concerned about the costs of joining a pool, check with your employer or your health insurance. Some offer reimbursements for joining a fitness program.


Man with Mask


July 4, 2020

To prevent crowds, there will be significantly reduced pool capacity. The Singapore Swimming Association (SSA) is proposing just one person per lane at any one time.

To discourage the use of communal facilities, which could increase the risk of coronavirus transmission, the SSA is also urging patrons to shower at home before and after their swims.

This means ideally, one should be wearing swimming attire under clothes upon reaching or leaving the swimming facility.

There is no evidence suggesting that the virus can be spread through water, as the chlorine within swimming pools could help to kill the virus.

People, however, should be mindful of their interactions with others outside of the water.

Reference link from

Swimming Race


June 19, 2020

SINGAPORE — About 8,000 slots have been snapped up for facilities at ActiveSG swimming complexes, gyms and badminton courts from Friday (June 19) to Sunday, as Singapore enters the second phase of its circuit breaker exit. 

The slots were snapped up within 10 hours of bookings opening at 7am on Thursday.

With all sporting activity resuming on Friday, online bookings must be made for all ActiveSG facilities, except entry into stadiums. 

But these facilities are not at capacity yet, national sports agency Sport Singapore (SportSG) said. 

As of 5pm on Thursday, 1,650, or 10 per cent, of one-hour lap-swimming slots had been booked at swimming complexes from Friday to Sunday. One hundred, or 30 per cent, of swimming coach slots — each lasting up to three hours — had been taken up for Friday.