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.

In today’s fast-paced world, finding time for fitness can be a challenge. That’s where Fightzone comes in—a unique gym that blends Muay Thai and High-Intensity Interval Training (HIIT) in a dynamic 30-minute circuit format. Designed for busy adults, Fightzone offers an efficient and engaging way to stay fit, train like a fighter, and build strength without needing to book a session in advance.

A Revolutionary Fitness Experience

Fightzone’s innovative approach to training features a 9-station circuit that rotates members through various exercises, combining the explosive power of Muay Thai with the high-intensity endurance of HIIT. Whether you’re striking pads, working on agility drills, or engaging in strength-building movements, each station is designed to push your limits and maximize results. The structured circuit ensures a full-body workout that improves cardiovascular fitness, strength, and coordination in a short amount of time.

Train Anytime, No Booking Required

One of Fightzone’s biggest advantages is its flexibility. Unlike traditional gyms that require reservations for classes, Fightzone operates on a rolling format, meaning you can drop in at any time and jump into the circuit. This makes it easy for members to fit a workout into their busy schedules without worrying about class times or availability.

Expert Trainers to Guide You

Every session at Fightzone is led by professional trainers who provide guidance, motivation, and technique correction. Whether you’re a beginner or an experienced athlete, the trainers ensure that every movement is performed safely and effectively. With their expertise in Muay Thai and fitness coaching, they help members build confidence while getting the most out of every session.

More Than Just a Workout

Beyond the circuit, Fightzone offers personal training for those looking to refine their Muay Thai skills or achieve specific fitness goals. Additionally, the gym provides nutrition guidance to help members optimize their performance and overall health. The combination of structured training, expert coaching, and personalized support makes Fightzone more than just a gym—it’s a community dedicated to strength, discipline, and continuous improvement.

Why Choose Fightzone?

Time-efficient training: 30-minute full-body workouts fit into any schedule.

No reservations needed: Walk in and start your session anytime.

Expert coaching: Professional trainers ensure progress and safety.

Dynamic circuit format: A mix of Muay Thai and HIIT keeps workouts exciting.

Personalized support: Options for 1-on-1 training and nutrition guidance.

Whether you’re looking to improve your fitness, learn Muay Thai, or simply challenge yourself in a high-energy environment, Fightzone is the perfect place to train. Join us and experience a workout that’s both effective and empowering!

The fitness industry is constantly evolving, but one thing remains unchanged: the need for efficient, accessible, and effective workouts. That’s exactly what the founder of Fight Zone set out to achieve. With over 20 years of experience in the fitness industry, he launched Fight Zone in 2018, creating a gym that removes common barriers to fitness and makes working out simple for everyone.

A Mission to Impact Lives

For the founder, fitness isn’t just about lifting weights or running on a treadmill—it’s about transforming lives. Fight Zone’s core mission is to get as many people as possible working out the right way. This belief shaped the gym’s unique structure, making it easy for people of all fitness levels to get started and stay consistent.

The Fight Zone Experience

Unlike traditional gyms with rigid class schedules and complicated workout plans, Fight Zone offers a 30-minute circuit workout spread across nine stations. The best part? No bookings, no class times—just walk in during operating hours, store your belongings, put on your heart rate monitor, and jump straight into the workout. Each session is pre-planned, eliminating the need to figure out your own routine.

The gym features specialized equipment like the Bulgarian bag and the assault bike, focusing on high-intensity functional movements that challenge strength, endurance, and agility. Every session is guided by an on-duty trainer who demonstrates the workout, ensuring proper form and motivation throughout the session.

No Excuses, Just Results

One of the biggest advantages of Fight Zone is its accessibility. The 30-minute format is perfect for busy professionals, parents, and anyone struggling to find time for fitness. There’s no overthinking involved—just show up, follow the routine, and get results.

New members also receive essential training gear, including a heart rate monitor, gloves, and hand wraps, ensuring they’re fully equipped from day one. And to make it even easier to get started, Fight Zone is currently waiving the joining fee, allowing new members to dive into their fitness journey with no added costs.

Experience It for Yourself

Fight Zone isn’t just another gym—it’s a movement designed to fit into your lifestyle effortlessly. Whether you’re a beginner looking to kickstart your fitness journey or an experienced athlete seeking an intense, guided workout, Fight Zone is the perfect place for you.

Come in, experience the dynamic workouts, and see firsthand why so many people are making Fight Zone their go-to fitness destination. The first step is showing up—after that, we take care of the rest.

Join us today and redefine the way you train!

Aging is often seen as a barrier to fitness, but for Li Cher, it’s just a number. In her 50s and working in the demanding healthcare sector, she finally decided to take charge of her health and fitness. And where did her journey lead her? Straight to Fight Zone.

For years, Li Cher wanted to join a gym, but like many of us, time constraints and hesitation held her back. That all changed when she stumbled upon Fight Zone. A trial session was all it took for her to realize that this was the gym for her. The unique circuit training format, guided workouts, and the motivating environment convinced her that she had found the perfect place to start her fitness journey.

Since joining, Li Cher has lost an impressive 6 to 7 kilograms. But the transformation goes beyond just the numbers on the scale. She’s experienced a significant improvement in her overall health, energy levels, and stamina. Simple daily activities have become easier, and she no longer feels sluggish or tired. She also enjoys her meals without guilt, knowing that she is actively working towards a healthier lifestyle.

One of the biggest reasons Li Cher loves Fight Zone is the culture and training style. The trainers make every workout engaging and ensure that fitness isn’t stressful. They understand that not everyone can perform the same exercises, so they tailor workouts to individual needs. This personalized approach has made all the difference for her. She feels supported and motivated rather than overwhelmed.

A special mention goes to her personal trainer, Dickson, who has played a key role in her fitness journey. His serious and dedicated approach pushes her to do her best, and even though the training is tough, she loves every bit of it. The structured yet adaptable training keeps her motivated and constantly progressing.

Beyond physical transformation, Li Cher now enjoys better sleep, a healthier diet, and an overall stronger body. What’s more, she genuinely looks forward to her gym sessions after work. Her journey is proof that no matter your age or lifestyle, prioritizing health is always possible.

If you’ve been waiting for the right time to start your fitness journey, let Li Cher’s story inspire you. Whether you’re looking to improve your health, build strength, or simply feel better, Fight Zone is here to support you every step of the way.

Take the first step today—book a trial session and discover how Fight Zone can help you achieve your fitness goals. Because age is just a number, and the best time to start is now!
Watch Li Cher’s full interview here: https://www.instagram.com/reel/C-eMzHniyIg/