Don’t Let Work Get In The Way Of Your “New Year, New Me” Health Goals

“This year, I will start on my fitness regime and be healthy” – such aspirations are very commonly heard when midnight strikes on the final day of the calendar year. However, how many of us actually stick to this? And how many of us find ourselves adding more kilograms a full year later?

Did the pandemic play a role in disrupting our fitness goals?

A study by Ipsos in 2022 found that nearly 4 in 10 adults in Singapore gained weight during the pandemic. The latest National Population Health Survey also revealed that the level of physical activity among adults dropped by 10% from the previous, citing new work arrangements as a possible contributor to the decrease.

As the pandemic slowly heads towards our rear view, many of us are returning back to the physical workspace or office – could this be hope for our “new year, new me” fitness goals?

After all, Singaporeans do spend the most amount of time at work, as compared to our APAC counterparts, at an average of 45 hours per week. It only makes sense that we start to inculcate healthy habits into our work hours – so that we do not find ourselves having “no time for fitness” after a tiring work day.

We spoke with Tan Tock Seng Hospital's specialists on how we can possibly manage and maintain our fitness, despite or amid our busy work schedules.

A Good Sleep Makes A Good Day

Have you ever experienced being at your work desk at nine in the morning, and already thinking how great it would be if you are in bed instead, snuggling under your blankets – or mentally shutting down right after lunch time? It could be a result of not getting sufficient quality sleep. (Now, what on planet Neptune is ‘quality sleep’? – you might ask)

Adjunct Associate Professor Chong Khai Beng, Senior Consultant in the department of Otorhinolaryngology at Tan Tock Seng Hospital (TTSH) shares some dos and don’ts for the ideal sleep.

Firstly, avoid having large meals or consume any nicotine, caffeine and alcohol right before your bed time - same goes to exercising. While you are greatly encouraged to engage in physical activities during the day, performing vigorous activities near your sleep time is not recommended.

Next, set up an ideal and conducive sleep environment – preferably one that is cooling, comfortable, dark, and quiet. As ideal as your physical sleep environment, ensure that the mental state of mind is taken care of as well. Where possible, sleep worry-free - resolve all your day-time concerns before heading to bed.

When it comes to taking naps, if needed, take short ones to recharge yourself. Avoid taking long naps that surpasses 30 minutes, or nap close your bed time, as it will disrupt your quest in achieving a good night’s sleep.

Feeling Snackish While Working?

Diet habits may be hard to break, so it is best to take a step-by-step approach, by introducing and adapting to small changes at a time. Ms Lua Chong Ying, Senior Dietitian at TTSH, recommends several tweaks to be made to our diet while at work.

We can start by replacing sodium-rich seasonings such as salt, condiments and sauces, to healthier and flavourful alternatives such as fresh chili, spring onion, pepper, garlic or parsley. (Scary fact: The average Singaporean adult consumes about 3500mg of sodium a day, which is almost double that of the recommended limit of 2000mg of sodium a day!)

Whether you are getting your morning coffee, or afternoon tea, cut back on the sugar content (if not drastically, take progressive steps). For example, ask for siew dai (less sugar) when making the order, or opt for 50% sugar level (if your usual beverage order is at 100%), and once you get used to this sugar level, you may opt for 25%, 10%, etc. It is now easier to make healthier decisions on our drinks with the introduction of the Nutri-grade labelling system starting this year. Where possible, choose Grades A or B (0 to 5g of sugar per 100ml).

If you constantly find yourself snacking during tasks, it is time to replace the chocolates, candy, or chips much healthier, fibre-rich options such as fruits, vegetables, nuts or seeds. The recommended fibre intake is 20g for women and 26g for men for healthy bowel activities.

When you are done with your meals, it is highly recommended to perform light exercises such as walking, for better glucose and blood levels management. So, after a nice lunch, perhaps you might want to spend some time for a quick walk, or opt to take the stairs instead of the elevator (of course, if your office is on a reasonably located storey).

Don’t Stop Moving

When too engrossed with work, it is common to fall to an idle state with minimal movement. Set reminders, either through an alarm or nudges from your desk neighbour, to move – either by standing up, stretching, taking a short walk, or performing a simple workout that can be done in the office.

Dr Sean Ho, Consultant in Orthopaedic Surgery at TTSH recommends to pick an exercise or activity that is easy, fun, and enjoyable. This way, we are more motivated to do and stick to it, and not find it a chore to perform. While at it, incorporate resistance exercises to improve muscle health, either by utilising weights or resistance bands – items that can be stored at your work area. This can reduce risks of developing sarcopenia, a condition where one gradually loses muscle mass and strength when one ages.

Being cooped up indoors is not a good idea as well. Wherever possible, take a break and find time to explore the outdoors. Exposing the skin to natural sunlight boosts Vitamin D levels for the body, allowing the strengthening of our bones, and in the long term, avoiding bone-weakening conditions such as osteoporosis.

While overnight transformation is not possible, the little steps we take today will bear results with consistency and determination – and what better way to start, than at the workplace itself?

May these tips come in handy for a healthier, happier and more productive you.