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5 tips to stay fit at work

27 Sep 2018

UFIT in partnership with UEX wants you to get moving more throughout your day and offer some simple tips to get you on the right road.

Unless you work in a trade job or in the fitness industry, chances are you spend most of your time at work sitting on your desk in front of a screen. Admittedly this can be unavoidable, but the problem is, most of us don’t practice proper sitting postures and worse, don’t take the time to move around or stretch after being inactive for long periods of time.

Excessive sitting, typing, phone usage and screen starring can cause a multitude of problems with regards to posture and how the human body is meant to function.

Luckily for you, we’ve got some tips to help with your posture and some life hacks to get you moving even though your work requires an excessive amount of physical inactivity.


Sitting – The Silent Killer

Let’s address the main position most of us work in – sitting. Though this might seem simple enough, proper posture ensures that there is reduced stress on your spine, your core is engaged, shoulder blades retracted and neck not extended.


Don’t slouch!

Being in a slouched position for extended periods of time causes your muscles to become ‘lazy’. Instead, when sitting, imagine being pulled up by an invisible string attached to your head. This will pull your spine and core into a better position rather than being slumped over. Also when typing, make it a habit to keep your shoulder blades retracted and down. Having your shoulders rolled forward causes your neck to extend. Over a period of time, this causes muscle tightness and imbalances that could lead to further problems in your neck and in some cases migraines.


Extra tip

If your office space allows, throw out your swivel chair and use a Swiss Ball/exercise ball instead. Sitting on a Swiss Ball ensures that your core muscles are constantly engaged to prevent you from falling off. Naturally this would translate into better posture, balance and stability.


Now, let’s get moving

Now that we’ve got the main issue out of the way, let’s look at ways to get you moving and waking up those ‘lazy’ muscles.


Use a small water bottle

As opposed to a giant water bottle to ensure that you get up whenever you need to hydrate. This ensures your muscles are used and you get a chance to get blood circulating through your body (every step counts). Staying hydrated would also mean you’d be making more trips to the toilet. Don’t underestimate how much of a difference these small steps make.


Stepping out for lunch

With all the technology we have at our fingertips, even the most primal of activities are done the easy way – eating. Food delivery services are prevalent and so easy to use that we no longer have the need to step out for a meal. I urge you to use your lunch break seriously which means taking a walk out to buy food. If you packed lunch for work, take it outdoors and have your meal. Doing these simple things will awaken your muscles from the monotony of sitting down.


Work on those forearms

Having a simple stress ball at your desk would allow you to do this. Every hour, take two minutes off to squeeze the stress ball as hard as you can for a set number of repetitions. This ensures that all the muscles in your forearms are used, not only those associated to typing.


Being mindful and following these simple steps will ensure that you develop better posture. Also, making these small changes to your lifestyle will also lead you to walking around a lot more in your day.


If you can take away anything from this, it’s two things – Don’t slouch, move more.

Credit: Rohit Raj Personal Trainer at UFIT Tanjong Pagar


To find out more about healthcare topics in Singapore you can check our articles. To understand, how your health insurance plans cover healthcare costs, you can approach UEX‘s happiness team by email or by phone for more information and guidance – and the good news is that they are super nice!

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