For SCDF Major (NS) Cheng Zihua, maintaining a regular fitness routine is the ultimate strategy to stave off burnout, improve productivity and strengthen both body and mind.
Major (NS) Cheng Zihua, a deputy manager at ST Logistics, recognises the signs that work stress is creeping into his personal life — it is when thoughts of projects and deadlines continue to occupy his mind after hours.
Formerly a Singapore Civil Defence Force (SCDF) regular and captain at Tuas Fire Station, Zihua now holds an office-based role overseeing ISO certification audits for various business units, among other duties. His work often involves tight project delivery timelines, adding to the daily pressures he faces.
To balance these demands, Zihua turns to fitness as his form of self-care. For him, staying active isn’t just about physical health; it’s about building mental resilience and managing stress effectively. “Regular workouts help me build a resilient mind, keeping me disciplined and focused,” says the 40-year-old, who also volunteers with HomeTeamNS Bukit Batok’s Executive Committee, offering support and guidance on clubhouse operations.
Zihua’s fitness journey took a serious turn in 2020 when a routine medical check-up revealed that he was at risk for hypertension. His blood pressure was hovering around 140 mmHg systolic — an indicator of the condition. In comparison, a healthy blood pressure reading should be below 120 mmHg. Hypertension, which is often linked to chronic stress, can lead to severe complications like heart attacks or strokes if left unchecked.
Determined to take control of his health, Zihua began overhauling his diet. He researched heart-healthy foods and swapped out junk food for nutrient-rich options like avocados, berries, almonds and walnuts. At the same time, he committed to daily gym sessions during his lunch breaks, fuelled by a light, protein-packed meal of boiled egg whites and oatmeal.
But the real progress came when he switched from treadmill running to high-intensity interval training (HIIT), helping him overcome a weight-loss plateau. “Before HIIT, I weighed around 72 to 73kg,” Zihua recalls. “After switching up my routine, my weight dropped to 63.2kg, as of my last IPPT medical screening in January this year. I feel much more energised now.”
While Zihua occasionally enjoys playing basketball with his colleagues, his commitment to HIIT runs deep. He prefers working out solo, giving him the flexibility to adjust his routine and workout schedule.
Even so, Zihua views fitness not only as a personal pursuit, but also as a responsibility to the community he leads. As an SCDF company commander, he firmly believes in leading by example. His fitness accomplishments, including earning his fourth consecutive IPPT Gold Award, serve as an inspiration to his team. “I need to keep myself fit to motivate my men,” he says. “If I expect them to pass their IPPT, I should be able to do the same.”
By maintaining high fitness standards, he encourages his peers and subordinates to adopt healthier lifestyles, fostering a sense of camaraderie and shared goals within his team.
Since embarking on his self-care regime, Zihua says he is now more productive at work. Thanks to his mid-day gym sessions and post-workout cold shower, he feels sharper and more alert in the afternoon, and no longer suffers from post-lunch food coma. “The cold shower helps my muscles recover and also wakes me up, keeping me focused for the rest of the day. After a full day of work and exercise, I sleep much better at night — it’s what I call ‘well-earned fatigue’.”
To ensure quality rest, Zihua practices good sleep hygiene by disconnecting from electronic devices at least 30 minutes before bed. Instead of scrolling through social media, he mentally organises his tasks for the following day, a cognitive exercise that is known to help people feel more in control of their busy lives.
Zihua offers this simple yet powerful advice to those struggling with stress but finding it hard to start working out: Begin today.
“Make ‘one day’ become Day One of taking that first step towards achieving your goals and improving your well-being,” he encourages. “Without good health, it’s hard to be productive. If you find yourself struggling with productivity, it could be a sign to start focusing on your health — whether physical or mental.”
Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.
