Challenging times for central banks all over the world to rejuvenate global economy

Banks must find balance between continuing to support activity without sowing seeds of another asset bubble

The decade and a half after the tearing down of the Berlin Wall was a golden age for central banks. It was a time of strong growth and low inflation presided over by committees of technocrats charged with taking the politics out of the messy business of setting interest rates.

The European Central Bank (ECB) was created, the Bank of England was granted operational independence and Alan Greenspan ruled the US Federal Reserve.

Mervyn King, who retired last year after a 10-year stint in charge at Threadneedle Street, described the period from the mid-1990s to the mid-2000s as the Nice decade. That stood for non-inflationary continual expansion and in the west was primarily the result of cheap imports flooding in from China, which kept the cost of living low and enabled central bankers to hit their inflation targets while keeping borrowing costs down.

Times have changed. The six and a half years since the financial markets froze in August 2007 have been anything but nice. Greenspan is no longer called the Maestro – the title of a hagiography by Bob Woodward before the sky fell in – and is instead vilified as a serial bubble blower.

Central banks found that their traditional policy instruments were ineffective as the banks tottered in the autumn of 2008. They resorted to more potent weapons: dramatic cuts in interest rates, the creation of money through the process known as quantitative easing; inducements to persuade banks to lend; forward guidance on the expected path of interest rates to reassure individuals and companies that the cost of borrowing would stay low.

There was no 1930s-style slump and the global economy bottomed out around six months after the collapse of Lehman Brothers in September 2008. But recovery was slow by historical standards and the global economy has displayed signs of being addicted to the stimulants provided by central banks.

All of them will be under scrutiny in 2014 as the world's central bankers seek a way of getting the balance right in continuing to support activity without sowing the seeds of another asset bubble.

Get it right and the reputation of the Fed, the ECB, the Bank of England, the Bank of Japan (BoJ) and the People's Bank of China (PBoC) will be burnished. Get it wrong and the history books will look back on the crisis and its aftermath as the years when central banks lost the plot and saw their credibility shattered.

The Federal Reserve (US)

The Fed made its intentions clear last month when it announced it was scaling back its quantitative easing programme from $85bn a month to $75bn, with further tapering due to take place during 2014. At the same time, the US central bank softened its stance on interest rates and said unemployment will have to fall to 6.5% – and probably lower – before the cost of borrowing is raised.

The low level of inflation means that policy can remain stimulative under its new chairman, Janet Yellen, but with growth strengthening, the Fed has to beware repeating Greenspan's mistake in the early 2000s when he left rates too low for too long.

Dhaval Joshi of research house BCA said: "From January the Fed is going to reduce the pace of its asset purchases and shift the policy onus to its forward guidance on interest rates, relying on the credibility of its words and promises. As we are in uncharted territory, the eventual market reaction is unclear, and there is certainly the possibility of disruption."

The European Central Bank (ECB)

After a quiet 2013, the ECB has a number of big calls to make in the coming year. Not only is the recovery from a long double-dip recession tepid but the euro area as a whole is perilously close to deflation. Greece and Cyprus are already seeing the annual cost of living fall. So the first question for ECB president Mario Draghi is whether to seek to stimulate the euro area economy through quantitative easing – QE – just at the moment the Fed is tapering away its programme.

A second, linked issue is the strength of the euro, which threatens to choke off exports. David Owen of Jefferies says the ECB has two possible policy options: QE or co-ordinated intervention to weaken the currency. Markets will also pay close attention to the ECB's asset quality review of European banks, when it has to decide whether to come clean about the capital shortfalls many are believed to face.
If Draghi is too opaque he will be accused of a cover-up; equally, he will get the blame if a fully transparent approach leads to a run on banks and – because they are large holders of euro-area government debt – drives up sovereign bond yields.

The People's Bank of China(PBoC)

The challenge for the PBoC is simple: remove the credit excesses of the world's second biggest economy without causing a hard landing. November's third plenum of the Communist party in Beijing set the Chinese economy on a liberalisation course, a move welcomed by most analysts in the west as likely to ensure the long-term sustainability of growth.

In the short term, though, there is the little matter of easing growth back from the 10% per annum of recent years to 6.5% to 7%. On the plus side, China still has a battery of credit controls that will provide protection against mass capital flight if things start to get sticky; on the debit side, the vast quantity of credit pumped into the economy in 2008–09 has led to an overheated commercial property market, heavily indebted local government and industrial overcapacity.

An indication of the challenge facing the PBoC was provided by the spike in interbank rates to almost 10% last month – raising fears that a tightening of policy is causing a credit crunch for the banks.

The Bank of Japan (BoJ)

Japan is a warning to the ECB of what can happen if deflation is allowed to set in. Just over a year ago, Japan's prime minister, Shinzo Abe, announced a "three-arrow" strategy that became known as Abenomics: radical monetary easing from the BoJ, a Keynesian programme of public works, and structural reform.

In the early stages of the programme, the BoJ is doing the heavy lifting, using negative interest rates and quantitative easing to drive down the value of the yen, raise import prices and push inflation up towards its official target of 2%.

Japan is especially vulnerable to a slowdown in the global economy which, on past form, would attract speculative money into the yen, drive down prices and force the BoJ into even more unconventional measures.

The Bank of England (BoE)

Mark Carney's big innovation at Threadneedle Street has been forward guidance, which he used when governor of the Bank of Canada. This involves a commitment not to consider raising interest rates until unemployment falls to 7%, unless there is the risk either of inflation getting out of control or of a housing bubble that can't be tackled using measures specifically targeted on the property market. But the Bank has underestimated both the speed of the fall in the jobless rate and the pickup in the mortgage market. Carney's fear is that premature tightening of policy will kill off recovery in its early stages, but markets are starting to question whether he can hold the line until the next general election in May 2015.

Contributed by Larry Elliott The Guardian

Investing in 2014

Value Investing Summit 2014 - 'Live'

The end of the year is the time to reflect on the past and the beginning of the year is time to reflect on the future. 

SO how did your portfolio do last year?

The Dow Jones Industrial Average for US stocks hit 16,576 with a 26% gain for the year, the best year since 1996. By comparison, the Hang Seng Index performed 3%; Tokyo Nikkei did best at 57% and Bursa Malaysia ended 10.5% higher, just a tad off its record high.

On the other hand, the fastest growing economy in the world had the worst stock performance – the Shanghai A share index closed the year at -8%. Gold prices fell 27% to US$1,196 per oz, while property prices seemed to have done well in the United States and China. Bond prices are now extremely shaky, with the JPM Global Aggregate Bond Index falling by 2% during the year.

What is going on?

The answer has to be quantitative easing (QE) by the advanced country central banks. The world is still flush with liquidity and since investors are unclear on what direction to invest in, they have reversed investments in commodities (such as gold), avoided bonds because of prospective rises in interest rates and essentially piled into stocks.

Individual investors like you and I tend to forget that the market is really driven today by large institutional investors, including fast traders with computer-driven algorithms that have better information than the retail investor and can trade in and out faster and cheaper. It is not surprising that retail investors who have traditionally driven Asian markets have been moving more to the sidelines.

Even institutional investors are not equal. Long-term fund managers like pension funds and insurance companies are, by and large, highly regulated, with restrictions on what they can or cannot buy. So it is not surprising that the biggest money managers are today even larger than banks. BlackRock, the largest independent fund manager alone looks after nearly US$4 trillion, larger than most banks in emerging markets.

There are, of course, two types of asset management – active (where the managers actively invest according to their judgement on your behalf) and passive, where they simply follow the market indices or buy exchange traded funds (ETFs) that track market indices. According to the Towers-Perrin study of top 500 global asset managers, during the last decade, passive managers did better than the group as a whole.

So should we trust the market experts? I have been reading for years Byron Wien’s annual Predictions for Ten Surprises for the Year. Byron used to be a top investment pundit for Morgan Stanley but he is now working for Blackstone. His prediction of surprises is defined as events where average investor would assign one-third change of happening, but which he believed would have a better than 50% change of happening. He got roughly seven out of ten wrong in 2013, the more relevant mis-calls being the price of gold, a possible drop in S&P 500, the price of oil and the A share index.

Bill Gross, one of the top bond fund managers, pointed out that retail investors tend to be conservative, focusing largely on safe portfolios, such as investment grade and high yield bonds and stocks. But institutional investors have gravitated instead into alternative assets, hedge funds and more unconventional assets. Unfortunately, all these assets are “based on artificially low interest rates”. So if low interest rate policies are reversed, investors have to be prepared.

He rightly pointed out that the advanced country central banks are “basically telling investors that they have no alternative than to invest in riskier assets or to lever high-quality assets.” But if they withdraw QE or “taper”, then higher interest rates will cause a reversal of investment prices and also cause de-leveraging.

In other words, in order to bail out the world and keep the advanced economies afloat, their central banks are asking global investors to bear quite a lot of the risks of the downside. The smart money might be able to get out fast enough, but most retail investors do not have the skills to time their investments right.

So what should the retail investor do?

Peter Churchouse, who writes one of the best reports in Asia called Asia Hard Assets Report, quoted his son’s advice as “Buy good companies with strong earnings, strong growth and rock solid management. The world will go on.”

Quite right.

But how do we know which companies have rock solid management? My answer is: watch not what the annual report say (by all means read them), but look at what the management does. I have always tended to shy away from companies with high-profile CEOs who tend to win “Manager of the Year” awards.

There is, of course, no substitute for solid own research and look for yourself how the company or the economy that it operates in is doing.

The consumer or tourist is still the best investor because seeing for yourself gives you a feel of what is quite right or wrong with the country and just visiting the retail outlet, getting a sense of the service quality and the employee attitude would give you first hand what is right or wrong with the company you are investing in.

My favourite economy in Asia right now has to be Indonesia. I spent nearly 10 days over Christmas going through the markets of the most densely populated cities in Java and my conclusion was that Indonesia is on the move – literally. The population is young, mobile and connected. Every other shop seems to be selling mobile phones, cars or motorbikes. The quality of the retail shops, design and service has been improving over the years. And despite the coming elections, there is hope for change.

My bet, therefore, for 2014 is that if we stick to the better-run companies in the stronger economies, we should be better prepared for any tapering of QE to come.

Contributed by Tan Sri Andrew Sheng

Tan Sri Andrew Sheng is president of the Fung Global Institute.

Diaoyu islands activist makes a splash

A mainlander who tried to fly a hot-air balloon hundreds of kilometers to the disputed Diaoyu Islands was rescued by Japan's coast guard after ditching in the sea.

Xu Shuaijun, 35, took off from Fujian province on Wednesday morning in an attempt to land on one of the Tokyo- controlled islands, a Japan coast guard official said.

It was an ambitious goal - hot-air balloons travel largely at the mercy of the wind, and the islands are tiny specks in the East China Sea 359 kilometers away from the take-off point.

Xu sent a request for help several hours into his flight and ditched in the sea, with a Japanese rescue helicopter picking him up 22 kilometers south of his goal.

Xu, who was unhurt, was handed over to a Chinese patrol ship outside Japanese territorial waters. Photos distributed by the Japan coast guard showed a striped, multicolored balloon drifting half-deflated.

On his verified account on Weibo, Xu posted a short message declaring that he had been returned safely to Fuqing city in Fujian.

"I have returned safely," he wrote. "Thanks everyone for your concern."

His supporters wrote back with words of support, with many declaring him a "hero" who had done well even if he had fallen short of his target.

"So awesome!" one user wrote. "What innovative thinking and action!"

"It's enough that you came back safely," wrote another. "Brother Xu, your countrymen are proud of your pioneering act!"

Xu did not post any further details on his voyage but in two September microblog postings, he excitedly made note of his plans. 

In one, he shared a photo of a red Chinese flag with islands in the background.

"I got some expert advice today and am now full of meteorological knowledge! I'm flying to the Diaoyu Islands! Be Chinese with attitude."

In another, he posted what appeared to be a map of his planned route, with a bright yellow line drawn between the Fujian coast and the islands.

He declared the mission "the most difficult in the history of hot-air balloon flight."

-  AGENCE FRANCE-PRESSE

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Japan Prime Minister Abe’s Yasukuni visit deals blow to Japanese-US ties

Illustration: Liu Rui/GT

Japanese Prime Minister Shinzo Abe's shameful visit to the notorious Yasukuni Shrine on Thursday strikes a serious blow against US-Japan relations. The visit was completely unnecessary and directly flouted friendly and constructive advice from the Obama administration. Americans should view the present Cold War era alliance with Japan as not only unnecessary but in fact counterproductive given the trend of rising militarism in Japan.

Often people in the US and in Europe perceive that WWII started in Europe with Hitler's attack on Poland in 1939. But the fact is that the road to WWII started with the Japanese invasion of China in September 1931.

Then 10 years later, the Japanese treacherously attacked Pearl Harbor on December 7, 1941. Americans will never forget this day of infamy and betrayal.

Abe's visit to the notorious shrine is a direct affront to US President Barack Obama and Vice President Joe Biden who both have worked hard to calm tensions over issues in the East China Sea. Just recently, Biden on his visit to the region encouraged the creation of joint Sino-Japanese mechanisms for crisis management.

Obama and Biden are doing their best to respond to a changing world and to the emerging multipolar international system. They have been acting in good faith toward Japan on the basis that Japan is believed to be a friend.

The American people have not held a grudge against Japan about WWII. But the increasing militarism and unacceptable behavior of leaders such as Abe may well bring back memories of WWII and cause perspectives to change.

My godfather served in the US Navy during WWII. He fought in the Pacific. I remember as a child in the 1950s hearing about his participation in the Battle of the Coral Sea. He returned home after the war and lived out his days in San Diego, California. I still have some letters he wrote to my late parents during the war.

A cousin of my father was not so fortunate. He did not return from his duty in the navy in the Pacific as he died from a kamikaze attack against his ship.

There was never once that I recall a negative word about Japan or the Japanese in my family's household. The war was over and that was that. Soldiers, sailors, marines, and airmen on both sides had done their duty for their respective countries. Time to move on, was the feeling Americans had.

This generous attitude of many in the older generation of Americans can change as Americans of the present generation and future generations reflect on WWII. The insulting behavior of Japanese politicians such as Abe, combined with Japan's trend toward militarization and extremism, may well open eyes and dispense with a heretofore "polite" attitude. The world has seen the results of such trends before.  American opinion, if betrayed, turns rapidly.

Has Japan ever really sincerely apologized for WWII? Germany so apologized and the memory of Nazi horrors is seared into German consciousness. It has consistently demonstrated its good faith through its economic integration in Western Europe and through its constructive and peaceful foreign policy. 

Abe's shameful behavior shows Japan's official attitude for the entire world to see. He is the prime minister of Japan. He is not a private citizen making a personal religious commemoration for spirits of the war dead.

Washington must reflect carefully on its national strategy and the Asia-Pacific component. So far, the unimaginative policy has been to continue the Cold War alliance structure and to revamp US relations with the region on the basis of increased military power projection to encircle a rising China.

The Abe shrine visit should be a clear warning to Washington that this strategy is deeply flawed and not sustainable.  The US alliance with Japan and Japan's rising militarism may well prove fatally counterproductive.

Contributed by Clifford A. Kiracofe

The author is an educator and former senior professional staff member of the Senate Committee on Foreign Relations. opinion@globaltimes.com.cn

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Time to change!

.

LADIES and gentlemen, we are now moments away from 2014. If you are an employee, most of you will be looking forward to this time of the year as it may mean year-end holidays and bonuses.

Some of you may also be busy making your New Year resolutions. But if you are a business owner, you may be busy coming up with your business plan for next year.

Planning for the year ahead requires a bit of both reflecting on the past and looking forward to the future. Apart from my own annual business plan, as a marketing consultant, I also help some of my clients come up with their marketing plans for the year ahead, or elements of the plan.

The first order of the day is to narrow down the objectives and then come up with goals and plans to achieve those goals.

Naturally, the goals and objectives are always positive and geared towards growth. But any marketer or business owner will tell you, the marketing plan is always one of the plans that are changed the most throughout the year. Depending on what the company is offering and which market they operate in, for some companies, the marketing plan can be so fluid and dynamic that it can be changed as frequently as once a month or week.

Marketers have it tough and I often tell people who aspire to be marketing managers or want to be hired as one that if you are the type of person who likes routine work or following a set of rules, you are not suitable to be a marketer. People who are successful marketers are not just required to be able to change quickly when it comes to their marketing activities but also know how to run faster than the pack. Basically you cannot provide strategic marketing direction without knowing what is ahead or at least having the foresight to understand what will take place.

But change is something not everyone can embrace with open arms, especially for entrepreneurs. It always feels safe to stick to the same business model or plan every year. They think that as long as that plan is not “killing” the business, why not? For example, I am always amazed by one of my friends who is still using a very old handphone (I think it is eight years old) while I have already changed three phones in the span of that period.

He can afford a new one, but stubbornly refuses to get one. Two years ago, his nephew had enough of his stubbornness and bought him a touchscreen smartphone. When I met this friend again recently, I saw he was still using the old phone. I asked about the new phone and he said it was sitting in his drawer as he found it just too troublesome to transfer all his contact details from the old phone to the new one. He was comfortable with the functions of the old one and did not feel like learning the functions of the new phone.

He does not realise just how much he is missing out on.

While there are few people like my friend, I think sometimes entrepreneurs can be like that when it comes to things they need to change in their business. It could be a non-performing employee whom they know they should have let go a long time ago, but just did not want to for fear of rocking the boat.

So they end up paying for non-performance year in and year out, to the detriment of the business.

It could be products they need to retire from their offerings or offices or outlets they need to relocate. It could also be about learning new things or new technology and starting from zero again.

All are hard and uncomfortable decisions especially when change is involved. Change is risky and can be a scary path, but if deep down we know and realise that the change will bring about something better, then we should not be afraid to change. Now is the time.

Contributed by Jeanisha Wan

Jeanisha doesn’t like last minute changes, but equates the need to change with water that needs to be constantly flowing to be fresh. She is more fearful of having her business end up like the water in the Dead Sea. Talk to her at talk2jeanisha@gmail.com. Happy New Year!

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Five steps to business success for 2014

Preparations: A well-crafted business plan is like a roadmap for the year.

 How to develop a business plan for the new year

Here we are at the end of another year. For many business owners, it’s the right time to map out a strategic plan for next year. A well-crafted business plan is your roadmap to success and an easy way to stay on task for future growth, projected income and increased profits. Take one or two days now to develop a plan and you will save time, energy and maybe even a few dollars. Here’s how to develop a business plan for 2014 in five easy steps.

Set projected income

The very first thing you need to do when creating a business plan for the year ahead is to decide how much you plan on earning and what specifically you are looking to achieve. Setting these goals is only the first step, because outlining your plan for future months describes how you will get there and is the true blueprint for success.

Reflect on your current business models and income sources to help you determine your ideal income. If you’re having difficulty, evaluate these factors:

• ·Do you need to identify a different profile that can spend more?
• ·Would including a recurring element to your business increase profit?
• ·Should your pricing be re-evaluated?
• ·How is your marketing plan? How can you expand it to achieve more?

Set incremental goals 

The key to success in creating a business plan is detail and consistency. And every goal needs to be broken down into smaller tasks and objectives to ensure you are reaching your target audience and you have a plan for how to obtain your new income level.

Even the best plan is useless without milestones and success at reaching large goals comes from knowing how to create smaller, more attainable objectives. Simplify your income goals by this equation: Income per client x number of clients x frequency of clients = income. Clearly defined and manageable objectives- six months, monthly and weekly- will give you the momentum you need to reach difficult milestones while keeping a larger goal in view. Besides, this process gives you a bird’s eye view of exactly what income level needs to be reached within a certain time frame to stay on track for success.

Map out marketing

After determining what your income stream should be, it’s time to create a formula for acquiring the clients. The most effective way to reach a target audience and the only way to secure new customers is through marketing. After all, if no one knows you exist, no one will buy your products or services.

Take a long hard look at your current marketing activities and decide which strategies are effective and can be reused, even expanded, and which should be discarded. The right marketing can bring a steady stream of new clients, as well as build brand loyalty and solidify trust with existing customers.

Here are the most effective and commonly used platforms for acquiring new clients. Make sure to allocate sufficient time and budget for each:

• ·Strategic Print Advertisement (Appear in front of your ideal prospects)
• ·Online Marketing Strategies (Content to educate and entice)
• ·Media Recognition (Position yourself as the expert authority)
• ·Social Media (Facebook, Twitter, LinkedIn, Google+)
• ·Networking and collaborations

Develop your team

Now that you have clearly defined, obtainable goals and a strategic marketing plan, it’s time to start thinking about how you are going to make it happen. It’s nearly impossible to achieve all of your goals by yourself and the best plans are always complemented by a strong team. Decide who you need and how they will help you achieve your milestones within your deadline.

Virtual teams are always an option, and can execute elements of your business plan simultaneously. On the other hand, you can also evaluate a current team or bring in someone new to free up time for you to execute growth campaigns.

Evaluate expenses 

Unfortunately, like everything in life — business costs money. However, by carefully evaluating all of your marketing activity and tracking return on investment stringently, you’ll have a better idea of where the money is going and how best it should be spent. Many business owners make the mistake of looking exclusively at gross profits, neglecting net profits. Make certain to record everything and be very clear about profits before taking on any new activities. This disciplined approach will help ensure that your ideal income is indeed profits.

Crafting an effective business plan is easy with a few good tips and the right information. By defining incremental goals, developing a marketing strategy, building your team and keeping an eye on expenses, you will be more than ready to charge into 2014 with spirited enthusiasm as you watch your business transform.

Contributed by Pam Siow

> Pam Siow is the founder of ThinkSpace. A renowned business coach within the region, Pam helps hundreds of business owners and corporations gain true success and profits with her knowledge and real-world experience. Find out more at ThinkSpace.com.my/ Internetbizownersclub.comnow.

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Keeping a pledge to fitness resolutions for a new year new beginning 2014

Two heads are always better than one, so grab a friend to exercise with. The support and motivation will go a long way towards achieving results. – AFP

A new year signals a new beginning, but are fitness resolutions necessary when most people can’t sustain them?

RESOLUTIONS are never easy to keep, especially fitness ones.

Every year-end, I hear these mantras from at least a dozen people: lose weight, get toned, enrol in yoga, run faster, muscle up, eat less...

It’s like a pledging ritual, but without proper planning and implementation. Only one, at most two, will doggedly stick to the resolve. Hats off to them.

Most people gear up to hit the gym come Jan 1, follow through for the first couple of months, hit a roadblock (most likely from laziness, muscle soreness or injuries), and eventually, slide off the commitment ladder. This is also the period when gyms, as well as wellness and slimming centres, offer huge promotions to entice new clients.

Don’t be fooled or gullible enough to fall into this trap unless you know you have the perseverance to succeed.

Resolutions seem possible at the start of the year, but become impossible as the days and months whiz past. Or, you’ve set unrealistic expectations. Habits and behaviours require time to change, so don’t be too tough on yourself.

One of my Pilates students has told me countless times that his intention is to lose his belly fat. He’ll point to a macho guy at the gym and say, “I want to look like that.”

Not wanting to engage in a lengthy discussion about body types, every year, I’ll advise him on a workout regime he can adhere to. He’ll pump iron, run on the treadmill, and attend classes diligently the first few weeks.

Then poof!, he disappears, citing work, travel, weather and family issues. By year-end, he’ll reappear, pinch his spare tyre and exclaim, “Look at this!”

I’ll look and smile knowingly. This scenario has continued for the past five years. Buddy, I can’t help you if you don’t help yourself.

So this year, why not do something different before embarking on your fitness goals?

First, sit on the couch and get your cravings out of the way. Yeah, that’s right. Allow yourself to binge to your heart’s desire to usher in the New Year. Put your feet up, snack on your favourite food – junk included, and sip your preferred drink, while watching the telly.

It’ll feel good for a while, but pretty soon, you’ll be sick of the over-indulgence and yearn for a more meaningful activity.

When you have mental clarity, focus on a fitness programme that is attainable. Ditch the impossible resolutions (e.g. losing 20 kilos in six months), but take your health and self-improvement goals one baby step at a time.

Unlike food, the endorphins released during exercise leave you feeling high for a longer time. Not only does it boost your mood, it also helps you get in shape.

Have you heard of anyone feeling depressed after a round of exercise? Fatigued, yes, but they’re rarely down in the dumps.

Physical activity doesn’t have to be complicated, so here are some tips for a healthy start:

Always warm up before starting a physical activity

Warming up is essential to prepare the body for energetic activity and reduce the risk of injury. The purpose is to ease both the mind and body from a state of rest into a state of strenuous activity.

A warm-up routine should consist of a 10-minute cardio workout, such as skipping or brisk walking, and five to 10 minutes of gentle loosening exercises, which produces a light sweat (for example, rotation of the ankle, wrists, shoulders and hips).

Increasing the core and muscle temperatures helps to make muscles loose and supple. Besides increasing the heart rate and boosting blood flow, warm-ups supply oxygen to the muscles and prepare the body for action.

Walk, walk and walk

If you have limited finances or lack time to join the gym, go brisk walking, weather permitting. Avoid taking lifts, but walk up the stairs, walk to the shops, walk around the park or walk to your colleague’s cubicle instead of phoning or sending her/him an Intranet message.

Walking has multiple benefits, including helping against heart disease, high blood pressure and type 2 diabetes.

Work out with a friend

Two heads are always better than one, so grab a friend to exercise with. The support and motivation will go a long way towards achieving results. And with the crime rate these days, it’s better to have a companion, especially if you’re doing an outdoor workout.

Commit to early morning exercise

Everyone needs an extra minute of sleep, but if you can rise early and squeeze in at least 30 minutes for exercise, you’ll be more likely to keep to your regime.

Plus, once you get the exercise bit out of the way, you’ll also have plenty of energy left for the rest of the day.

Combine cardio and strength training

Instead of allocating separate days for cardio and strength training, combine both. Do a two-minute cardio routine and add two strength moves (e.g. crunches and push-ups). Repeat the cardio and add two more strength moves (e.g. squats and tricep dips).

Not only does it help with muscle retention, but it also promotes a faster metabolic rate and enhances lipolysis, speeding up the rate of fat loss.

Cool down and stretch

Cooling down is equally as important as warming up, though many people fail to realise this and jump into the next activity immediately.

Cooling down restores the body to a pre-exercise state in a controlled manner, helps the body repair itself, and can lessen muscle soreness the following day. Gentle walking for five to 10 minutes is good to recover the heart’s resting rate. After that, perform some static stretches by holding the stretch for at least 20 seconds.

Eat healthy

Try to eat healthy (cut out the fried stuff) and load up on fruits and veggies, but don’t skip your favourite desserts, no matter how sinful they are. Instead, have a mini serving to satiate your taste buds.

Research reveals that skipping dessert can backfire and leave you wanting more. In a 2010 study published in the journal Obesity, dieters who were restricted from eating a small dessert were more likely to be left “wanting” than those who had a bite of sweets. Eliminating your favourite foods can be a recipe for disaster and may create an obsession.

Personally, I can’t keep to resolutions. As I get older (translation: injuries that take longer to heal), I occasionally cut myself some slack and allow my body a break to recharge for a week. But, that doesn’t mean I do nothing. I still stretch in bed, do breathing exercises, or take long strolls and get to know the neighbourhood dogs.

After all, you’re not participating in a sprint to get fit. Rather, we’re all runners in this slow, steady marathon for better health. There are no winners or losers, just healthier, trimmer individuals and less medical expenses.

On that note, here’s wishing readers a happy new and fit year ahead!

Contributed yy Revathi Murugappan

The writer is a certified fitness trainer who tries to battle gravity and continues to dance, but longs for some bulk and flesh in the right places. She hopes to do one final dance in 2014 before gracefully bowing out from stage to make way for the next generation.

Yasukuni glorifies Japan's inglorious past

Japanese Ghost: Yasukuni Shrine

In the field of diplomacy, Japanese Prime Minister Shinzo Abe could be better described as "Downturn Abe".

His visit to the Yasukuni Shrine is a calculated rebuff to those in Japan who seek better diplomatic relations and warms the hearts of those who want Japan to be a major military power and jettison any constitutional restraints preventing this.

The Yasukuni Shrine does not serve the same purpose as Arlington National Cemetery in the United States, or the Cenotaph in the United Kingdom. No bodies are buried at Yasukuni Shrine. Japan's head of state refuses to visit. Indeed, no emperor has set foot inside the shrine since 1975, three years before the souls of war criminals were interred there by Shinto priests. News of the enshrinement was kept quiet for months.

The late emperor Hirohito refused to go there after convicted war criminals, seven of whom were hanged, were secretly enshrined in 1978, joining about 2.5 million other Japanese who died in battle in the 19th and 20th centuries.

Hirohito had paid his respects at Yasukuni eight times after the war but made his final visit in 1975 by which time, according to palace documents, he became disillusioned with the way the shrine was being managed and what it was trying to represent.

His son, Emperor Akihito, has never visited.

Japan does have a national cemetery, with the remains of the war dead, in Chidorigafuchi, just up the road from Yasukuni. Few politicians visit.

Yasukuni has a specific role: It pays homage to, and celebrates, unapologetic militarism. This piece of Tokyo real estate, close to the Imperial Palace, with its broad avenue lined by cherry blossom trees, is considered holy ground by extreme nationalists.

It is a shrine dedicated to glorifying war, empire and unrepentant militarism.

It is a privately run shrine that enjoys the close patronage of the Japan Association of War Bereaved. The association has, and continues to enjoy, close ties to the governing Liberal Democratic Party.

The Yushukan museum, attached to the shrine, is a land of make-believe for militarists. It claims that Japan was forced into war by the US, and that Tokyo waged an honorable campaign to free Asia from white European colonialism. This time frame, conveniently, leaves out the rapacious behavior of Japanese troops in China before Pearl Harbor.

A Zero fighter aircraft greets visitors at the museum's entrance. No mention is made of the Nanjing Massacre or the razing of Manila. A giant mural depicts the Battle of Tokyo Bay. No battle ever took place.

During World War II, a ballad popular with Japanese troops heading off to fight had the following refrain: "You and I are cherry blossoms of the same year. Even if we're far apart when our petals fall, we'll bloom again in the treetops of Yasukuni Shrine."

Abe is nurturing the roots of those cherry blossom trees.

By Tom Clifford, a senior copy editor of China Daily USA

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