What would make you healthier at your Singapore workplace?

Many people in Singapore complain that they don’t have time to make themselves healthy at work. Too hot to go out beyond malls, long fatty lunches in food courts and hawker centres, fatty coffees and sweets at irregular times, no time for exercise combined with static working at desks makes Singaporeans potentially unhealthy at work.

Many people actually say that their work actually makes them unhealthy. They say they have no time. They work long hours and can’t fit fitness into their program. Static office work, all those biscuits and chocolates shared during meetings, no movement at their desk or during the day, days so long they have no time in the morning and are too knackered at night.

There are many things that people can do to keep fit in Singapore and increase productivity.

The first thing is to use your lunch hour productively. There are many fitness brands and yoga brands that specialise in quick, high impact lunchtime sessions. Brands like Pure Yoga and Fitness Fitness ensure that they have places near where many people work so there is no excuse to not go before/during or after work.

If you don’t want to pay for a gym then you have the perfect outdoors weather for running and great places to do it. From running around Marina Bay/Gardens by the Bay to East Coast Park there are many outdoor run friendly places in Singapore.

If people truly do not have time for the gym/running they could always alter their commute to and from the office to get that daily exercise that everyone needs in then instead. Cycle to work and avoid paying for taxis or the MRT is also an option, if you have cycle friendly non-roads or cycle friendly roads to help you (not many of the latter unfortunately to encourage this).

There are also simple things that you can do while actually sitting at your desk to give you more energy and make your healthier. Your posture makes all the difference to your health.

Sit close to the work station, keep monitors at eye level, keep the keyboard (or the steering wheel, if the job involves driving) at a level that doesn't require too much reaching and isn't too high or low, sit with legs flexed at a 90-degree angle with feet resting comfortably on the floor, constantly stretch your feet by raising your heels and pointing your toes. Any movement at your desk is a benefit movement.

Singaporeans love to eat and lunchtime is a big social occasion. In many western cultures the opposite is true unless it’s a more formal business lunch. Brands like Pret a Manger who were created because workers had a few minutes to buy something healthy, tasty and nutritious and be back at their desks to eat it.

Ironically Pret a Manger in Hong Kong found this cultural difference gave them two markets. One that took their lunch back to their desks who were normally expat and the local one who enjoyed eating in the café itself with friends. As a result they have had to increase the size of their eat in sections of their cafes.

Here in Singapore food courts and hawker centres offer an array of dishes in malls and housing blocks for workers, not that many of which are healthy. So what’s the alternative? Many expats tend to favour brands like Salad Stop, Sumo Salad along with brands like Subway who offer a range of calorie conscious subs.

All sections of the community visit other healthy places like SoupSpoon and Skinny Pizza to still enjoy the eating out communal experience while also eating healthily. Food courts may be cheap but that food comes with a hidden fatty price

Mid morning or mid afternoon sweet coffee treats from Starbucks and chocolate/snacks may feel good at the time but the sugar crash afterwards will make you feel worse afterwards and you’re not burning that extra energy sitting at your desk. Best to avoid or just have water (the greatest hydrator and brain enhancer) combined with fruit and nut snacks that will give you a lift and ongoing slow released energy.

Researchers at the National University of Singapore discovered that web browsing rejuvenated exhausted employees and boosted their productivity. In an experiment that observed 96 students broken into a control group, a "rest-break" group and a Web-surfing group, those who were allowed to use the Internet during 10 minutes of leisure were found to be more productive and effective at their tasks. According to scientists, they also reported less mental exhaustion and boredom.

In an email to The Wall Street Journal, which reported on the study, Dr. Vivien K.G. Lim said that people surfing the Web "usually choose to visit only the sites that they like -- it's like going for a coffee or snack break."

In the office itself there are always things you can do. Stand up meetings, stand up desks, meetings on the move, just walking down to the next block to have a meeting over a coffee gets your blood flowing and your body moving. Don’t skype or email or whatsapp that person you want to talk to, get up and go and see them.  You will feel better and they will appreciate it!

Any movement is better than no-movement at all when it comes to 1) your brain activity, 2) your productivity. Being slumped in a chair, especially after a big lunch makes you very unproductive. The more movement you make the more energy you gain and the healthier you will feel and the more productive you will then become.