10 Tips To Protect Yourself Against Office Syndrome In Singapore

In the fast-paced urban jungle of Singapore, the daily grind often takes a toll on our physical and mental well-being. Long hours spent at the office, coupled with the sedentary nature of many jobs, can lead to a condition commonly referred to as “Office Syndrome.” In an ever-changing world, people are starting to become more health-conscious, and preventing “Office Syndrome” is part of a daily lifestyle now. From trying martial arts like Muay Thai, to joining a calisthenic program, the choices are endless. But before we try to prevent it, we must first know exactly what it is. Today, Evolve Daily is pleased to share what Office Syndrome is, and how we can prevent it. 


What Is Office Syndrome

“Office Syndrome,” also known as “Office Worker Syndrome” or “Computer Vision Syndrome,” is a term used to describe a range of physical and mental health issues that can occur as a result of working in an office environment, particularly for extended periods of time. While it is not a medically recognized condition, it encompasses various symptoms and discomfort commonly experienced by office workers. Here are some of the key components of Office Syndrome:

  • Musculoskeletal Discomfort: Prolonged sitting at a desk and repetitive tasks, such as typing and using a computer mouse, can lead to musculoskeletal issues. These may include neck pain, back pain, shoulder pain, wrist pain (e.g., carpal tunnel syndrome), and tension headaches.
  • Poor Posture: Maintaining an improper posture while sitting at a desk for hours can contribute to discomfort and pain. Slouching or hunching over a computer can strain the neck, shoulders, and back.
  • Eye Strain: Extended use of digital screens, such as computer monitors, tablets, and smartphones, can cause eye strain. Symptoms may include dry eyes, blurred vision, headaches, and difficulty focusing.
  • Repetitive Strain Injuries (RSI): Repeated and forceful movements, often associated with computer work, can lead to RSI. Conditions like carpal tunnel syndrome, tendonitis, and bursitis may develop from these repetitive actions.
  • Mental Stress: The demands of office work, including tight deadlines, high workloads, and the pressure to perform, can contribute to mental stress. This can lead to anxiety, depression, and overall reduced mental well-being.
  • Physical Inactivity: Desk-bound work can promote a sedentary lifestyle, which is associated with health problems such as obesity, cardiovascular disease, and metabolic disorders.
  • Poor Nutrition And Lifestyle Choices: Office workers may make unhealthy dietary choices and neglect regular exercise due to their busy schedules, exacerbating health issues.

This affliction, characterized by various health issues stemming from extended desk-bound work, is a growing concern in Singapore’s workforce. But fear not, for there are practical steps you can take to protect yourself against Office Syndrome and maintain a healthier, more balanced lifestyle.


Preventive Measures For Office SyndromeTo prevent and manage Office Syndrome, it’s essential to adopt ergonomic practices, maintain good posture, take regular breaks, engage in physical activity, and practice eye care. Incorporating these measures into the daily routine can help reduce the risk of developing symptoms associated with Office Syndrome and promote overall health and well-being, even in a desk-based work environment. Let us expand on these prevention measures to help fight against Office Syndrome. 


1) Ergonomic Workspace Setup

Start by ensuring your workspace is ergonomically designed. Invest in an adjustable chair that supports your back and maintains proper posture. Position your computer screen at eye level to reduce neck strain, and use a keyboard and mouse that allow your arms to rest comfortably. A well-arranged workspace can go a long way in preventing discomfort and pain associated with prolonged sitting.


2) Regular Stretch Breaks

Sitting for extended periods can lead to stiffness and muscle tension. Combat this by scheduling regular stretch breaks throughout your workday. Simple stretches for your neck, shoulders, wrists, and legs can help alleviate tension and promote better blood circulation. Set reminders to stand up, walk around, or do a quick stretch routine every hour.


3) Stay Hydrated

Singapore’s tropical climate can lead to dehydration, exacerbating the symptoms of Office Syndrome. Drink plenty of water throughout the day to stay hydrated. A well-hydrated body is better equipped to combat fatigue and maintain overall health.


4) Maintain Good Posture

Consciously monitor your posture while working. Avoid hunching over your desk or slouching in your chair. Sit with your feet flat on the floor and your back supported by the chair’s lumbar cushion. Consider using a posture-correcting device if needed to remind you to sit up straight.


5) Regular Exercise

Incorporate regular exercise into your routine to counteract the effects of prolonged sitting. Joining a gym like Evolve MMA and engaging in martial arts like Muay Thai, Brazilian Jiu-Jitsu, or even a brisk walk during your lunch break can help keep your muscles strong and your body flexible.


6) Opt For Standing Workstations

If possible, request a standing workstation or use a standing desk converter. Alternating between sitting and standing throughout the day can reduce the negative impact of prolonged sitting on your health.


7) Eye Care

Long hours in front of a screen can strain your eyes. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Additionally, consider getting blue light-filtering glasses to protect your eyes from digital screens.


8) Mindful Breaks

Incorporate short mindfulness or relaxation breaks into your workday. Deep breathing exercises, meditation, or a few minutes of focused relaxation can help reduce stress and improve overall well-being.


9) Maintain A Healthy Diet

A balanced diet rich in nutrients can provide your body with the necessary energy and support to combat Office Syndrome. Opt for nutrient-dense foods and limit excessive consumption of processed snacks and sugary drinks.


10) Seek Professional Help

If you’re experiencing persistent pain or discomfort, consult a healthcare professional or a physiotherapist. They can provide personalized guidance and exercises to alleviate your symptoms and prevent further issues.



In the hustle and bustle of Singapore’s corporate world, safeguarding your health against Office Syndrome is essential. By incorporating these tips into your daily routine and taking proactive measures, you can protect yourself from the adverse effects of prolonged office work. 

Evolve MMA offers programs for everyone, and if you are suffering from “Office Syndrome”, be sure to check out what we have to offer. Perhaps a quick Muay Thai or WarriorFit session can help with your posture and even reduce stress from work! Fret not if you are unsure, because we offer trial classes as well! 

At the end of the day, remember that your health is an invaluable asset, and prioritizing it will not only enhance your productivity but also contribute to a more fulfilling lifestyle.

Stay healthy, stay active, and conquer Office Syndrome one step at a time!


Start Martial Arts Today! 

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If you are inspired to start, why not check out Evolve MMA? Named as the #1 ranked martial arts organization in Asia, Evolve MMA aims to deliver the best martial arts instruction available anywhere in the world. Ranked as the best Muay Thai gym in Singapore, Evolve takes great pride in having a world-class Muay Thai program for students wishing to learn Muay Thai in Singapore. And while you are at it, check out our Evolve WarriorFit program as well. The primary goal of WarriorFit is to get you into the best shape of your life using movements and conditioning exercises from various martial arts disciplines. If you’re thinking about how to lose fat, improve your fitness or build muscles, then Martial Arts is for you!


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