Training for the 10km run for POSB run 2-Nov-2025

My Training plan to hit below 1 hour for the 10km run for POSB run 2-Nov-2025

Here’s my structured 6-week weekly plan (running + strength + diet):

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🏃 Training Plan (21 Sep – 2 Nov 2025)

Weekly Structure

• 4 Runs per week

• 2 Strength/conditioning sessions

• 1 Rest/recovery day

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Week 1 (21–27 Sep) – Base Building

• Mon – Rest or light yoga/walk

• Tue – Easy run 5 km (comfortable pace, ~7:00/km)

• Wed – Strength (bodyweight: squats, lunges, push-ups, planks, 3 sets each)

• Thu – Intervals: 6 × 400m @ 5:30/km pace, 200m jog recovery

• Fri – Rest

• Sat – Long run 7 km at ~6:45–7:00/km pace (do at Pandan Reservoir)

• Sun – Cross-training (cycling, brisk walk, swimming ~40 min)

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Week 2 (28 Sep – 4 Oct) – Aerobic + Endurance

• Tue – Easy run 6 km

• Wed – Strength (add resistance bands/dumbbells if possible)

• Thu – Tempo run: 5 km @ 6:15–6:30/km pace

• Sat – Long run 8 km @ 6:45–7:00/km

• Sun – Recovery jog 4 km

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Week 3 (5–11 Oct) – Speed Focus

• Tue – 6 × 500m @ 5:30/km pace, 200m jog recovery

• Wed – Strength (core focus: planks, Russian twists, leg raises, side planks)

• Thu – Easy run 5 km

• Sat – Long run 9 km @ 6:45–7:00/km

• Sun – Recovery jog/cross-training

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Week 4 (12–18 Oct) – Peak Build

• Tue – Tempo 6 km @ 6:10–6:20/km

• Wed – Strength (add step-ups, deadlifts if gym available)

• Thu – Intervals: 8 × 400m @ 5:20/km pace

• Sat – Long run 10 km @ ~6:40/km

• Sun – Easy run 5 km

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Week 5 (19–25 Oct) – Sharpening

• Tue – 5 km easy

• Thu – Tempo 6 km @ goal pace (6:00/km)

• Sat – Long run 8 km (start at 6:45/km, last 2 km @ 6:00/km)

• Sun – Recovery jog 4 km

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Week 6 (26 Oct – 1 Nov) – Taper

• Tue – 5 km easy

• Thu – 4 × 400m @ 5:20/km, light jogs between

• Sat – Easy 3 km shakeout run

• Sun (Race Day – 2 Nov) – 10 km race! 🚀 Aim for steady 5:55–6:00/km pace.

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💪 Strength & Conditioning

• Core (3× per week, short 10 min): planks, side planks, glute bridges, bicycle crunches.

• Leg strength: squats, lunges, calf raises, step-ups.

• Mobility: foam rolling, hip stretches, hamstring stretches after runs.

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🥗 Diet Plan (Support Running & Recovery)

Daily Nutrition

• Carbs (50–55%) – brown rice, wholegrain bread, oats, fruits.

• Protein (20–25%) – tofu, tempeh, eggs, chicken, fish, lentils.

• Healthy fats (20–25%) – nuts, avocado, olive oil, fish.

• Hydration – 2–3 L water daily, extra on running days.

Pre-run fuel

• Light: banana + peanut butter / toast + honey (30–60 mins before).

Post-run recovery

• Protein + carb combo within 30–60 mins (e.g., chocolate milk, chicken rice with extra veg, salmon + sweet potato).

Race week (26 Oct – 2 Nov)

• Focus on balanced meals, slightly higher carbs (rice, pasta, noodles).

• Day before race (1 Nov):

  • Breakfast/lunch normal,

  • Dinner: pasta/noodles + lean protein + veggies.

• Race day breakfast: toast + honey/banana, water (2–3 hrs before).

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🗓 10km Training Plan – Teban Gardens → POSB Run (Sub-60 min)

Duration: 21 Sep – 2 Nov 2025 (6 weeks)

Date	Day	Training
Week 1 (Base Build)
21 Sep	Sun	Cross-training (cycling, brisk walk, swim ~40 min)
22 Sep	Mon	Rest / light yoga
23 Sep	Tue	Easy run 5 km @ ~7:00/km
24 Sep	Wed	Strength (squats, lunges, push-ups, planks)
25 Sep	Thu	Intervals: 6 × 400m @ 5:30/km pace, 200m jog recoveries
26 Sep	Fri	Rest
27 Sep	Sat	Long run 7 km @ 6:45–7:00/km
Week 2 (Aerobic + Endurance)
28 Sep	Sun	Recovery jog 4 km
29 Sep	Mon	Rest
30 Sep	Tue	Easy run 6 km
1 Oct	Wed	Strength (add resistance bands/dumbbells if possible)
2 Oct	Thu	Tempo run 5 km @ 6:15–6:30/km
3 Oct	Fri	Rest
4 Oct	Sat	Long run 8 km @ 6:45–7:00/km
Week 3 (Speed Focus)
5 Oct	Sun	Recovery jog / cycling ~40 min
6 Oct	Mon	Rest
7 Oct	Tue	Intervals: 6 × 500m @ 5:30/km, 200m jog recoveries
8 Oct	Wed	Strength (core focus: planks, leg raises, twists)
9 Oct	Thu	Easy run 5 km
10 Oct	Fri	Rest
11 Oct	Sat	Long run 9 km @ 6:45–7:00/km
Week 4 (Peak Build)
12 Oct	Sun	Easy jog 5 km
13 Oct	Mon	Rest
14 Oct	Tue	Tempo run 6 km @ 6:10–6:20/km
15 Oct	Wed	Strength (add step-ups, deadlifts if gym available)
16 Oct	Thu	Intervals: 8 × 400m @ 5:20/km pace
17 Oct	Fri	Rest
18 Oct	Sat	Long run 10 km @ ~6:40/km
Week 5 (Sharpening)
19 Oct	Sun	Easy run 5 km
20 Oct	Mon	Rest
21 Oct	Tue	Easy run 5 km
22 Oct	Wed	Strength (light, focus on mobility & core)
23 Oct	Thu	Tempo 6 km @ goal pace (6:00/km)
24 Oct	Fri	Rest
25 Oct	Sat	Long run 8 km (last 2 km @ 6:00/km)
Week 6 (Taper)
26 Oct	Sun	Recovery jog 4 km
27 Oct	Mon	Rest
28 Oct	Tue	Easy run 5 km
29 Oct	Wed	Strength (very light: bodyweight only)
30 Oct	Thu	Intervals: 4 × 400m @ 5:20/km, light jogs
31 Oct	Fri	Rest
1 Nov	Sat	Shakeout run 3 km (easy pace)
Race Week
2 Nov	Sun	POSB Run 10 km 🎉 – Target pace 5:55–6:00/km → Finish < 60 mins

Realistic portfolio to hit 10million net worth from 1 million

 

📌 Realistic Portfolio Allocation for You

1. Core (Safe & Compounding Base ~40%)

• CPF OA/SA/MA ($325k now → $550k in 10 yrs): grows 4–5% risk-free.

• SGX Dividend Portfolio ($350k now): reinvest $30k/year dividends → ~$1M in 10 yrs.

• Acts as your “ballast” — steady, reliable.

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2. Growth (Global Equities ~35%)

• Current: $95k (S&P 500 + Tech + US stocks).

• Add $50k/year into global ETFs (S&P 500, Nasdaq, MSCI World).

• At 10% CAGR → ~$1.5M–1.8M in 10 yrs.

• Balances local exposure with high-growth sectors.

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3. Leverage Play: Property (~20%)

• Use your $170k cash + annual savings for an investment property.

• Example: $1.5M condo with 25% down (~$375k).

• Rental yield + 3% annual appreciation = 8–10% leveraged ROI.

• After 10 yrs → ~$3M net equity.

• This is your realistic “accelerator” (since salary + CPF alone won’t 10x).

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4. Optional Moonshot (5–10%)

• Allocate $10k–20k/year to higher-risk bets:

  • Tech startups (via angel platforms).

  • Small-cap growth stocks.

  • Crypto (BTC/ETH only, no meme tokens).

• If one works, could add $1M+ upside. If not, you lose only small %.

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📊 Realistic Projection (10 Years)

Source	Today	10-Year Value
CPF	$325k	$550k
SGX Dividend Stocks	$350k	$1M
Global Equities (S&P, Tech)	$95k	$1.5M–1.8M
Property (1–2 leveraged)	–	$3M–4M
Annual Savings Invested	–	$1.5M–2M
Moonshot (crypto/startup)	–	$0.5M–1M
Total	~$940k	$8M–10M

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🚦 Key Points

• Without property leverage or business, you’ll likely cap at ~$5M–6M.

• With 1–2 property plays + disciplined investing, $8M–10M is realistic.

• The moonshot allocation is optional but increases chance of breaking $10M.

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📅 10-Year Portfolio Growth Roadmap (SGD)

Starting Point (2025)

• Salary (after CPF): $120k/year

• Savings capacity: ~$100k/year

• Net worth: ~$940k

  • SGX dividend stocks: $350k

  • Global equities: $95k

  • CPF: $325k

  • Cash: $170k

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Years 1–2 (2025–2026): Build Foundation

• SGX Dividend Stocks → Hold $350k, reinvest dividends ($30k/year).

• Global ETFs → Add $50k/year into S&P 500 / MSCI World.

• Cash → Reserve $150k for property downpayment.

• CPF → Let compound (4–5%/yr).

• Moonshot → Start $10k/year in crypto (BTC/ETH) or tech startups.

Goal by end-2026: Net worth ~$1.3M–1.4M.

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Years 3–4 (2027–2028): Enter Property Market

• Buy Investment Property (~$1.5M condo, $375k down incl. stamp duties).

• Rental yield covers mortgage partly, cash flow neutral or slightly negative.

• Net worth growth from property appreciation + loan paydown.

• Continue $50k/year into global equities.

• Keep dividend portfolio growing.

Goal by end-2028: Net worth ~$2M–2.5M.

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Years 5–6 (2029–2030): Compound & Scale

• Property equity grows → consider 2nd property (if loan eligibility allows).

• Global ETFs now ~$500k–600k.

• SGX dividends ~$40k–50k/year.

• CPF ~$420k–450k.

• Moonshot bets could start showing 2x–3x returns.

Goal by end-2030: Net worth ~$4M–5M.

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Years 7–8 (2031–2032): Acceleration Phase

• Property: hold 1–2, refinance if possible, continue equity build.

• Global equities: ~$800k–1M.

• SGX dividends: ~$60k/year reinvested.

• CPF ~$500k+.

• Reinvest aggressively in high-quality assets.

Goal by end-2032: Net worth ~$6M–7M.

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Years 9–10 (2033–2035): Push to $10M

• Dividends + property rental could now exceed $100k/year passive.

• Portfolio (stocks + ETFs + CPF) ~$3M–3.5M.

• Properties (net equity) ~$3M–4M.

• Savings added ~$1M over 10 yrs.

• Moonshot (if lucky) $0.5M–1M.

Goal by 2035: $8M–10M net worth.

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📊 Allocation Summary by 2035

• CPF: $550k

• SGX dividend stocks: $1M

• Global equities (S&P/Tech): $1.5M–1.8M

• Properties: $3M–4M

• Annual savings invested: $1.5M–2M

• Moonshot optional: $0.5M–1M

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✅ Realistic Path: $8M–10M in 10 years if disciplined with savings + property + equities.
⚠️ Risk: Property cycles, global recessions, job stability, or moonshot failure.

How a salary worker can accumulate to 10 million Networth in 10 years

 Assuming a worker who earns about $10k after CPF deduction and bonus per year in Singapore.

• Salary (after CPF): $120k/year (~$10k/month take-home, plus CPF employer/employee not included here).

• Investments:

  • SGX dividend portfolio: $350k (yielding $30k/year, ~8.6% yield — very good).

  • Endowus S&P 500: $55k.

  • Endowus Tech Fund: $25k.

  • US stocks: $15k.

  • Cash: $170k.

  • CPF savings: $325k.

• Total Net Worth (excluding property): ≈ $940k SGD.

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🎯 Target: $10M Net Worth in 10 Years

That’s a 10.6x increase from ~$940k.
Mathematically, you need about 26% CAGR over 10 years.

This is very aggressive — much higher than passive investing returns. So you’ll need a mix of: disciplined investing, high savings rate, leverage, and/or business ventures.

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🔑 Step 1: Annual Savings Capacity

• Salary after CPF: $120k.

• Dividend income: $30k (growing over time).

• Total investable cash inflow: ~$150k/year before expenses.

If I save/invest $100k per year, that alone adds $1M fresh capital in 10 years (without compounding). So savings are important but won’t get me to $10M by themselves — I need high returns too. Assuming i keep my expenses within 50k per year and invest the rest of the money which amounts to $4k+ per month. 

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🔑 Step 2: Portfolio Strategy to $10M

Here’s how you can structure your plan:

1. Keep the Dividend Portfolio (SGX $350k)

• Strong base of $30k/year dividends.

• Reinvest all dividends → compounding effect.

• Over 10 years at 8% yield + 3% growth → ~$800k–$1M.

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2. Aggressively Grow Global Equities (S&P 500 + Tech + US stocks)

• Currently $95k (55k + 25k + 15k).

• If you inject $50k/year into global ETFs/funds and assume 10% CAGR, this could reach ~$1.2M–1.5M in 10 years.

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3. Deploy Cash ($170k)

• Don’t leave idle.

• Put half ($85k) into S&P 500/Global ETFs, half into opportunity fund (for property/market crashes).

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4. CPF Growth ($325k)

• CPF grows ~4–5% annually risk-free.

• In 10 years → ~$500k–550k.

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5. Property Investment (Leverage Play)

• This is where you can 10x.

• With $170k cash + $100k yearly savings, you can enter an investment property with leverage (e.g., $1.5M property with 25% down).

• If property appreciates 3–4% yearly and you use leverage, ROI can be 8–12% annually, compounding with rental income.

• Two good property plays in 10 years → $2M–3M upside possible.

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6. Side Business / High-Leverage Venture

• Consider allocating 10–15% of savings into a scalable business or startup (e.g., online business, consultancy, or joint venture).

• Even 1 successful venture could add $1M–3M.

• But treat it as high-risk/high-reward.

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📊 Projected Path (10 Years)

• SGX dividend stocks → $1M.

• Global ETFs/US stocks → $1.5M.

• CPF → $0.5M.

• Savings invested annually (100k/year) → $1.5M–2M.

• Property (1–2 leveraged properties) → $3M–4M.

• Side business / luck factor → $1M–2M (if successful).

👉 Total possible range: $8M–10M in 10 years.

This assumes:
✅ High savings discipline (~100k/year invested).
✅ Aggressive allocation into equities & property.
✅ Reinvestment of dividends (no lifestyle inflation).
✅ One leverage play (property or business) working well.

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🚦 Probability of Reaching $10M

• Conservative investing only (stocks + CPF + dividends): 20–25% chance → likely ~$4M–5M in 10 years.

• With property leverage: 40% chance → $7M–8M.

• With property + side business or lucky moonshot: 15–20% chance → $10M+.

How to grow 1 million networth to 10 million networth in 10 years time?

I have reached 1-million-dollar net worth. My next goal is to reach 10-million-dollar net worth in 10 years' time. I've asked Chat GPT what the 10 ways are to hit the 10-million-dollar net worth and what are the probability of success.

Here are 10 possible ways, with a rough probability of success (my estimates, not guarantees):

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1. Aggressive Stock/ETF Investing

• Invest in growth stocks, small caps, tech, or emerging markets.

• Requires discipline, timing, and risk tolerance.

• CAGR target: 15–25%.

• Probability of success: ⭐⭐ 15–20%.
  (Possible, but hard to sustain 10 years without major drawdowns.)

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2. Real Estate Development / Leveraged Property Investing

• Buy undervalued property, use leverage, develop/rent, and compound profits.

• Works especially in fast-growing cities like Singapore, Malaysia, or overseas hotspots.

• CAGR target: 20–30% (with leverage).

• Probability of success: ⭐⭐⭐ 25–30%.
  (Good if you understand property cycles and financing.)

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3. Build & Scale a Business

• Starting your own company with scalable growth (tech, e-commerce, services).

• Businesses can grow much faster than passive assets.

• CAGR target: 30–50% (if successful).

• Probability of success: ⭐ 5–10%.
  (High upside, but most businesses fail before scaling.)

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4. Private Equity / Angel Investing

• Invest in startups or private businesses before they grow.

• Can return 10x or more if you pick winners.

• CAGR target: 25–50%.

• Probability of success: ⭐ 5–10%.
  (High risk; most fail, but a few huge winners can carry portfolio.)

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5. High-Level Career + Stock Options

• Work in top roles (tech, finance, biotech), negotiate stock options.

• E.g., executives at FAANG, startups, or unicorns.

• CAGR target: 20–30% via comp + equity.

• Probability of success: ⭐⭐ 10–15%.
  (Needs career leverage + luck with company success.)

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6. Hedge Fund / Quant Trading

• Active trading in equities, futures, or crypto with strategies.

• Needs skill, system, and discipline.

• CAGR target: 25–40%.

• Probability of success: ⭐⭐ 10–15%.
  (Possible if you’re exceptional, but most traders lose long-term.)

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7. Cryptocurrency & Blockchain Ventures

• Investing in crypto projects, tokens, or blockchain businesses.

• 10x is possible (crypto already produced many 10x cases).

• CAGR target: 30–60%.

• Probability of success: ⭐ 5–10%.
  (High volatility; huge upside, but timing is everything.)

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8. Franchising / Multiple Businesses

• Buy or start franchises, scale to multiple outlets.

• Cash flow + reinvestment accelerates growth.

• CAGR target: 20–25%.

• Probability of success: ⭐⭐ 15–20%.
  (If you pick the right franchise model and location.)

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9. Combination Strategy (Barbell Approach)

• Core safe investments (bonds, index ETFs) + high-risk bets (startups, crypto, trading).

• Limits downside while keeping upside open.

• CAGR target: 20–25%.

• Probability of success: ⭐⭐⭐ 25–30%.
  (Balanced risk, not all eggs in one basket.)

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10. Partnerships & Joint Ventures

• Team up with others to pool capital, skills, and networks.

• Could be in real estate, startups, or funds.

• CAGR target: 20–30%.

• Probability of success: ⭐⭐ 15–20%.
  (Stronger with good partners; weaker if trust or management issues arise.)

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🔑 Key Takeaways

• To grow $1M → $10M in 10 years, you need very high returns (~26%/yr).

• Safe passive investing won’t cut it (likely $2–3M max in 10 years).

• Realistic best bets: property leverage, building/scaling a business, or barbell strategy (some safe + some moonshot bets).

• Probabilities: Only 10–30% chance realistically, unless you take big risks and succeed.

 

Normal BP Fluctuations

 1. Normal BP Fluctuations

Blood pressure is dynamic, not static — it changes minute to minute depending on what your body is doing.
Common reasons for a 30 mmHg jump in the same day include:

• Physical activity – Walking fast, climbing stairs, or carrying groceries can raise BP temporarily.

• Stress or anxiety – Even a stressful meeting or traffic jam can push systolic BP 20–40 points higher.

• Caffeine or nicotine – Can cause a short-term spike.

• Meals high in salt – Especially if eaten at lunch, may push BP up in the afternoon.

• Pain or illness – Fever, headache, or even dehydration can elevate BP.

• Time of day – BP usually peaks mid-morning & late afternoon, and is lowest during sleep.

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2. When It’s Still Considered “Normal”

• If your BP is mostly in the 120–130/80–85 range but occasionally rises to 140–150 systolic during stress or activity, and then drops back down within an hour, that’s usually a normal physiological response.

• Occasional spikes don’t mean you have uncontrolled hypertension — but they can signal BP sensitivity.

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3. When to Be Concerned

You should check with a doctor if:

• Your BP stays above 140/90 most of the time.

• Spikes are frequent and happen even when you’re calm, rested, and hydrated.

• You have symptoms during the spike: headache, dizziness, blurred vision, chest discomfort, or shortness of breath.

• The systolic number exceeds 180 (hypertensive crisis — seek urgent care).

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4. How to Check If Spikes Are a Problem

• Home monitoring: Measure at least twice daily — once in the morning before food/coffee, once in the evening, both at rest.

• Record patterns: Note time, activity, food/drink before the reading, and stress level.

• Discuss averages with your doctor — doctors rely more on consistent readings than on one-off highs.

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7-Day Blood Pressure Tracking Sheet

Name: _____________________  Week of: _______________

Day	Time	BP Reading (mmHg)	Heart Rate (bpm)	Before Reading (Rest / Activity / Meal / Caffeine / Stress)	Notes (Symptoms, e.g., headache, dizziness)
Mon	AM
	PM
Tue	AM
	PM
Wed	AM
	PM
Thu	AM
	PM
Fri	AM
	PM
Sat	AM
	PM
Sun	AM
	PM

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How to Use

1. Measure twice daily:

   • AM – after waking, before eating/drinking, after sitting quietly 5 min

   • PM – before dinner, after sitting quietly 5 min

2. Use correct posture: Back supported, feet flat, arm at heart level, no talking during measurement.

3. Record any factors before the reading (coffee, salty meal, exercise, stress).

4. Note symptoms if any occur during high readings.

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Interpretation Guide (Adults)

Category	Systolic (mmHg)	Diastolic (mmHg)	What It Means
Normal	<120	<80	Healthy range
Elevated	120–129	<80	Monitor, lifestyle care
High BP Stage 1	130–139	80–89	Discuss with doctor
High BP Stage 2	140–179	90–119	Likely needs treatment
Hypertensive Crisis	≥180	≥120	Seek emergency care

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Tip: Doctors focus on average BP over days, not single spikes.
If your average is >135/85 at home, that suggests possible hypertension.

Hypertension Prevalence Among Adults in Singapore

 Hypertension Prevalence Among Adults in Singapore

• According to the National Population Health Survey (NPHS) 2022, the prevalence of hypertension among Singapore residents aged 18–74 was 37.0%, up from 35.5% in 2019–2020 Ministry of Health.

• In more familiar terms, that means more than 1 in 3 Singaporean adults have high blood pressure. This aligns with other sources stating over one in three residents aged 18 to 74 have hypertension MyHeartHealthHub.

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Estimating the Actual Number of Adults

• As of mid-2024, Singapore’s total population stood at approximately 6.04 million, of which 4.18 million are residents (citizens + permanent residents) Wikipedia.

• Using the 37.0% prevalence rate for adults 18–74, the estimated number of adult residents with hypertension would be:

  4.18 million × 37% ≈ 1.55 million adults
  

So roughly 1.5 million adult residents in Singapore are likely affected by hypertension.

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Summary

Metric	Value
Prevalence of adult hypertension (18–74 years)	37.0% (2021–2022)
Estimated number of affected adult residents	Approximately 1.55 million

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Hypertension by Age Group (NPHS 2022)

• The prevalence of hypertension increased to 37.0% among residents aged 18 to 74 during the period July 2021–June 2022, up from 35.5% in 2019–2020 Ministry of Health+1.

• This rise was especially observed among those aged 50 to 74 years — even after adjusting for Singapore’s population aging Mothership.

• Unfortunately, the NPHS press release does not provide more granular age-decile breakdowns (e.g., 18–29, 30–49), but it’s clear the older adult group bears a higher burden.

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Hypertension by Ethnicity and Gender

• The NPHS 2022 report doesn’t provide demographic details like gender or ethnicity breakdowns.

• However, earlier data from the National Health Survey 2010 (pre-NPHS) shows disparities across ethnic groups:

  • Chinese: ~23.4% prevalence

  • Malay: ~28.0%

  • Indian: ~19.3% PMC+1

• These older findings still highlight that Malays had a notably higher hypertension prevalence than Chinese and Indians.

• No updated breakdowns by ethnicity or gender were available in the 2022–2023 NPHS press coverage.

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Summary Table

Demographic Segment	Hypertension Prevalence
Residents (18–74 years)	37.0% (2021–2022) Ministry of Health+1
Age 50–74	Higher prevalence, key driver of increase Mothership
Ethnicity (2010 data)	Malay: ~28%, Chinese: ~23%, Indian: ~19% PMC+1

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What This Means

• Hypertension affects over 1 in 3 adult residents in Singapore.

• The risk increases significantly with age, particularly from 50 years onwards.

• Though somewhat dated, ethnicity-related data from 2010 suggests Malays were disproportionately affected—even then.

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Available Data Summary

Overall Trend (Residents Aged 18–74)

• The National Population Health Survey (NPHS) 2022 reported that the prevalence of hypertension rose from 19.8% in 2010 to 35.5% in 2019–2020, and further up to 37.0% in 2021–2022, even after adjusting for population ageing Ministry of HealthHealthHub.

• While the NPHS 2023 exists, the public summary doesn’t include updates on hypertension prevalence or breakdown by age/gender/ethnicity Ministry of Health+1Health Promotion Board.

Ethnic Differences (Older Data)

• The 2010 National Health Survey (precursor to NPHS) found differences in hypertension prevalence by ethnicity:

  • Chinese: ~23.4%

  • Malay: ~28%

  • Indian: ~19.3% PMC.

Ethnicity & Age Trends (Research Studies)

• A 2023 study (via PMC) noted a rise in age-standardised hypertension prevalence—from 21.9% in 2017 to 31.7% in 2020. It also highlighted that Malay and Chinese individuals experienced a greater increase compared to Indians PMC.

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