In recent years, the rising popularity of marathons, fitness competitions, and exercise classes has introduced most people to some form of physical activity.
Singaporeans are becoming increasingly active. The Ministry of Health’s National Population Health Survey 20231 reported an increase of sufficient total physical activity (at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week) from an already impressive 74.9% in 2022 to 78.5% in 2023.
The biggest contributors? Commuting, physical activity during leisure time, and work-related physical activity. Think cycling to the office, weekly workout classes, and carrying goods.
Fitness Trends in Singapore
With accessible gyms, a walkable city, well-connected public transport, and parks in every neighbourhood, staying active in Singapore is relatively convenient.
Workplaces also promote healthy living through corporate wellness initiatives and fitness memberships to enhance employee mental and physical well-being.
While everyday Singaporeans may not see themselves as athletes, they challenge their bodies weekly with physical activity. As exercise volume increases, it’s important to match it with proper rehabilitation and recovery to optimise performance and minimise injury risk. This helps ensure your body is prepared to handle the demands of your activities.
Joint and movement care help to prepare your body for physical activity, reducing the risk of injuries. It’s not only for athletes but also a valuable resource for anyone aiming to stay mobile and pain-free.
Understanding Workout Pain
Not Sure What’s Causing the Pain?
In the face of such common aches and pains, should you push through or stop completely?
Some might argue that resting alleviates pain and gives your body time to recover, while others contend that persistent exercise helps you adapt to those movement patterns.
The uncomfortable sensation is your body’s way of signaling that something is wrong. Ignoring the pain can aggravate a minor injury and cause an acute issue to become chronic3. Ceasing all forms of exercise can lead to deconditioning, which results in a decline in mobility and strength.
Self-treatment is another popular option, but if done with improper knowledge, you may not be treating the correct area, and long-term care may not result in any improvement. If done incorrectly, it can worsen injuries.
These options are not entirely incorrect but adopting a trial-and-error approach can delay recovery or lead to more pain. It is difficult – and sometimes risky – to diagnose injuries without a professional. Visiting healthcare professionals who specialise in rehabilitation can help assess your situation and review your exercise history to provide you with a personalised treatment plan.
Stay Active with Preventive Rehab
People often view visiting the doctor as a last resort, typically associating it with professional athletes facing severe, career-threatening injuries. A common misconception is that every visit to an orthopedic clinic inevitably leads to prolonged physiotherapy or invasive surgery.
While many think rehabilitation specialists only diagnose and treat sports injuries, they are much more than that. They support anyone who leads an active lifestyle, whether you’re a gym goer, weekend pickleball player, or yoga enthusiast.
Our orthopaedic and rehabilitation specialists can help you recover optimally from injury, find the right exercise adjustments for your body and address minor issues before they become major.
So if you feel a niggle in your back whenever you reach or bend forward, experience shoulder pain when reaching overhead, or find it hard to balance in a deep squat, speaking to a doctor or rehabilitation specialist can help you get answers and prevent a potential serious injury.
Recovery should not be reactive. If you notice any weaknesses or imbalances, seeking early care can help you recover more quickly, prevent chronic issues, and enhance overall movement quality
From Strain to Strength: Recovery in Action
Have you ever gone for a workout, felt a pull on your back, but ignored it and carried on? Throughout the week, you may have experienced discomfort when sitting, struggling with lying down and falling asleep, and even had limited movement in your daily activities.
Injuries can occur in any sport, whether it’s circuit training, tennis, Pilates, or weight training. Repetitive stress injuries to your wrists, elbows, shoulders and back can result from seemingly harmless positions, such as working on your laptop. Freak injuries can even occur just by getting up at an awkward angle.
Whether before or after an injury, obtaining a proper clinical assessment from a clinic experienced in managing movement-related or orthopaedic concerns can help you understand your body’s capabilities and limitations. Your health professional will be able to answer your questions and address your concerns, providing a clearer understanding of why you are experiencing certain aches and pains. Knowing your strengths and weaknesses can help you focus on what muscle groups to strengthen and identify exercises to avoid.
With the right treatment and rehabilitation plan in place, you will be able to return to normal function faster and maintain your musculoskeletal health for years to come.
Fullerton Health offers easily accessible services through a range of clinics, including:
- Alpha Joints & Orthopaedics for orthopaedic care and surgery.
- UrbanRehab for musculoskeletal therapy; and
- A comprehensive primary care network for all other health needs.
Longevity Through Movement
All movement should be performed with care – from actual exercise to the pre- and post-workout routines. Whether you are engaging in a light walk or pushing through an intense CrossFit session, prioritising joint and muscle health will help maintain your mobility and independence as you age.
If you are unsure about the next steps or wish to consult an expert, you can visit Fullerton Health’s website or speak to a clinician for advice on joint and movement care.
References:
- National Population Health Survey (NPHS) 2023 Report. Available at https://www.moh.gov.sg/others/resources-and-statistics/nphs-2023 (Accessed: 28 July 2025)
- The Ergonomic Association between Shoulder, Neck/Head Disorders and Sedentary Activity: A Systematic Review. Available at https://pmc.ncbi.nlm.nih.gov/articles/PMC8959976/ (Accessed: 25 July 2025)
- Stopping pain before it turns chronic. Available at https://www.health.harvard.edu/pain/stopping-pain-before-it-turns-chronic (Accessed: 25 July 2025)