How Sitting is Slowly Killing Us

Let’s be honest—modern life is designed for sitting.

We sit in the MRT. Sit at our desks. Sit for lunch. Sit in meetings. Then we head home… and sit some more.

It may feel harmless, but research shows our increasingly sedentary lifestyle is silently taking a toll on our health.

The Scary Truth Behind the Chair

Sitting isn’t just “not moving.” It actively harms your body and mind over time.

Check out these powerful facts:

The average Singaporean adult sits for over 9 hours a day. And that’s not even counting time spent lying down on top of that.

Prolonged sitting has been linked to increased risks of:

• Heart disease
• Type 2 diabetes
• Obesity
• Deep vein thrombosis (DVT)
• Certain cancers, like colon and breast cancer

It also affects mental health. Studies show a strong correlation between sedentary time and higher rates of anxiety and depression.

A 14-year study published in the American Journal of Epidemiology found that people who sit more than 6 hours a day have a 40% higher chance of dying earlier than those who sit less than 3 hours.

What’s worse? Just one hour of sitting can decrease the activity of fat-burning enzymes by up to 90%.
Translation: your metabolism slows to a crawl.

And yes—even if you go for a run after work or hit the gym thrice a week, it may not fully undo the damage of sitting all day. That’s like brushing your teeth once a day but eating sugar constantly.

Why It Happens: What Sitting Does to Your Body

Muscles weaken: Glutes, hip flexors, and hamstrings tighten from disuse.

Spine compresses: Poor posture leads to back pain and slipped discs.

Circulation slows: Less oxygen gets to your brain and organs, causing fatigue.

Calorie burn drops: Your body goes into “low-power mode” while seated.

In short, we’re designed to move. But our modern lifestyle has trapped us in a cycle of stillness.

So What Can You Do About It?

You don’t need to overhaul your entire life or quit your office job.
What you do need is to build small, consistent habits that break up long hours of sitting.

Here are 10 Simple Daily Movement Tips:

1. Set a reminder to stand every 30–60 minutes. Even 2 minutes of movement makes a difference.

2. Stretch or walk during meetings and calls. Go audio-only and pace around.

3. Use a standing desk or do occasional work on a high counter.

4. Walk during lunch breaks. Even 10 minutes after eating helps blood sugar regulation.

5. Swap scrolling for strolling. Go for a walk while listening to podcasts or music.

6.Do 10 squats or jumping jacks every hour. Bonus: it wakes you up better than coffee.

7. Use TV time for mobility. Foam roll, stretch, or do yoga while you binge your favorite show.

8. Take the stairs, not the lift. Classic but effective.

9. Move before and after work. A short workout, walk, or bike ride helps reset your body.

10. Join a gym that fits into your schedule. No excuses = more consistency.

FightZone Makes It Easy

• If time is your biggest barrier, we get it. That’s why FightZone was built for the busy lifestyle most Singaporeans live.
• High-efficiency workouts: Each session is just 30 minutes but combines Muay Thai and HIIT for fat burn, cardio, strength, and skill.
• No booking needed: Walk in, join the next round, and you’re good to go. Sessions run continuously, so you train on your time.
• Always with a trainer: Never feel lost. Our trainers guide every session—perfect for beginners
• Daily-changing workouts: Every day is different, so you’ll stay engaged, challenged, and never plateau.

The Bottom Line

Your body is meant to move. The more you sit, the more your health pays the price.

But the good news is: it’s never too late to change.

Start small. Stretch. Walk. Take the stairs.
Then, when you’re ready to level up—FightZone is here for you.

Because fighting a sedentary lifestyle doesn’t require hours.
Just 30 minutes a day can save your life.