Physical inactivity is a silent health crisis in the APAC region. Long work hours, sedentary lifestyles, and cultural habits contribute to rising obesity, diabetes and heart disease. But here’s the good news: fitness isn’t about intense workouts or unrealistic routines. It’s about integrating movement into your daily life, strategically and consistently.
Start your day right: Boost energy with morning movement
Just five minutes of movement in the morning can boost metabolism and cognitive function for the rest of the day. Swap mindless scrolling for dynamic stretches or deep breathing. It’s not just about warming up your muscles; it’s about setting the tone for your energy levels and focus.
Walk with purpose: Small steps, big impact
Walking isn’t enough, but how you walk matters. Short, frequent walks throughout the day can be more effective than one long session. Studies suggest walking after meals improves blood sugar, while walking briskly engages more muscle groups and enhances cardiovascular health. Try standing or stretching during virtual meetings, pacing while on calls, or setting a daily step goal.
Stay hydrated: The overlooked key to fitness
Many in APAC consume more caffeine than water, leading to chronic dehydration. Even mild dehydration affects cognitive function, muscle recovery, and joint health. A simple rule: for every cup of coffee or tea, drink at least one glass of water.
DID YOU KNOW?
From a sports medicine perspective, dehydration reduces blood volume, slowing oxygen and waste removal in muscles, which delays recovery and increases the risk of cramps, soreness, and fatigue. It also impairs thermoregulation, raising the risk of heat-related illnesses. Proper hydration optimises electrolyte balance, muscle function, and injury prevention.
Break the sedentary cycle: Move more, sit less
Sitting for prolonged periods increases the risk of chronic diseases, even if you exercise regularly. Combat this by incorporating micro movements such as stand every 45 minutes, stretch your hip flexors, and do calf raises while reading emails. Short bursts of activity can just be as beneficial as structured exercise.
EXPERT INSIGHT
“Muscle imbalance occurs when opposing muscle groups have unequal length or strength, activation, or flexibility, leading to compensatory movements and injury risk. For example, quadriceps dominance over hamstrings increases ACL injury risk, while weak glutes contribute to knee and back pain. Correction involves biomechanical assessments, flexibility work, neuromuscular training, and strength exercises to restore balance and prevent injuries,” explains Dr Lim.
Train for longevity: Strength over aesthetics
Too often, fitness is framed around weight loss. But real health benefits comes from movement that enhances mobility, strength, and longevity. Strength training prevents age-related muscle loss, mobility work keeps joints healthy, and cardiovascular exercise supports long-term heart health. Instead of chasing short-term fitness goals, think long-term movement sustainability.
EXPERT TIP
Regular exercise lowers the risk of chronic diseases like hypertension and diabetes by improving cardiovascular health, insulin sensitivity, and metabolism.
Singapore Physical Activity Guidelines (SPAG) provide a structured approach for all age groups and medical conditions. A well-rounded routine should include:
- reducing sedentarism and screen time
- 150-300 minutes of moderate-intensity (e.g. brisk walking, cycling) or 75-150 minutes of vigorous-intensity (e.g. running, High-Intensity Interval Training (HIIT) exercise per week
- 2-3 sessions per week of resistance training for muscle and bone health
- 2-3 sessions per week of flexibility work (e.g. yoga) to maintain joint mobility and function
Manage stress through movement: Fitness for mental well-being
Chronic stress leads to inflammation, weight gain, and burnout. Exercise isn’t just about physical fitness, it’s a stress regulator. Whether it’s a brisk walk, yoga, or strength training, movement helps balance hormones and improve mood. Instead of stress-eating or pushing through exhaustion, try moving first.
Prioritise sleep: The ultimate performance booster
Sleep deprivation is rampant in APAC’s high-stress cultures, but skipping sleep negates workout benefits. Poor sleep increases injury risk, slows metabolism, and weakens immunity. Prioritise 7-9 hours of quality sleep and ditch screens before bed, create a wind-down routine, and respect your body’s need for rest.
DID YOU KNOW?
Sleep is essential for muscle repair, hormone balance, and injury recovery. During deep sleep, growth hormone promotes muscle repair, while sleep deprivation increases cortisol, delaying healing. Getting 7-9 hours of sleep, maintaining a consistent schedule, and reducing screen time before bed can enhance recovery. Consuming post-exercise nutrition (proteins + carbohydrates) provides essential substrates for muscle tissue repair during sleep, supporting optimal recovery and performance.
The best time to start is now. Fitness isn’t about drastic changes. It’s about consistent, intentional movement that fits into your life. Whether it’s choosing the stairs, stretching between meetings, or prioritising sleep, every small action adds up.
The path to a healthier future begins with a single habit. Make it count.
This article has been written by Healthful For You and does not represent the opinions, views, or endorsements of the Expert Contributor of this article. The Expert Contributor has solely provided expert insights, tips, and “Did You Know” information for informational purposes. Any interpretations, conclusions, or statements beyond these contributions are those of the author and do not reflect the views of the expert contributor. This content is intended for informational purposes only and should not be considered as medical, legal, or professional advice.
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