Category: news

The Fitness Papers: Outdoor Activites

An Alternative to Indoor Gyms

Sometimes you need a dose of fresh air. All the time spent in the gym may leave you feeling cooped up. You may feel that being at the gym is becoming too routine and boring. Lucky for you, we will be discussing all sorts of outdoor activities that’s guaranteed to bring you fun in all aspects and burn some calories.

If you have a group of friends and are all clueless on what to do, you can all head down for a session of paintball at Red Dynasty Paintball Park ( It’s an absolutely thrilling group fun that will leave you all worked out.

If shooting isn’t your choice of athletic fun, you can head on down to Uber Sports ( for a game of futsal. It’s also open at 4 locations across Singapore so it makes it easier to access it. What’s even better is that it is open till 2 am. Anyone up for a game of midnight football?

For our friends that prefers sports to be a bit more aquatic, you no longer need to go to Batam to wakeboard. You can wakeboard right here in Singapore! The Singapore Wake Park ( offers all difficulty levels to cater everyone. Whether you’re a beginner or an advanced aquatic sports enthusiast, you can have your share of fun right here in Singapore.

If you are the type to enjoy greenery and the beaten trail instead of your structured asphalt, you can go for a hike. Going alone or going with your friends has its perks. Either way, you get your fresh air along with some exercise. Singapore may be an urbanized metropolis, but there are some places that takes you away from the concrete jungle. One of the most well-known and easily accessible places is the Singapore Botanic Gardens ( Entrance is free except for the National Orchid Garden ($5). However, if you want to really get out of the city, there are others choices too.

The two walking/hiking trails that are well-known are the Macritchie Treetop Walk and the Sungei Buloh Wetland Reserve ( Both of these locations are guaranteed to give you time away from the city life. It may be a bit out of the way and so, a bit of planning is advised.

Alternatively, if your feet get sore easily you can try cycling. Rent a bike from any kiosks at East Coast park and have a leisurely cycle to Gardens By The Bay all the way through to Marina Bay Sands in just one hour. Enjoy the gorgeous city skyline while you’re at it!

Bottom line is, no matter what activities you choose to do, our DOT store carries all sorts of apparel and shoes to meet your needs. Not only that we also carry other accessories like drawstring bags to help you carry your essentials when you’re exercising outdoors.

The Fitness Papers: Worksite Health Promotions

A Healthy Employee = A Happy Employee

We all could use a bit of stretching during work hours. This is especially true if you have a desk job from 9 – 6. On average, we are sitting for approximately 40 hours/week. If we just put in 15 – 30 minutes every day to stretch and do some light exercises, it will bring a plethora of benefits.

A great way to implement this positive change in the work culture is via education and talks. SingHealth offers health talks on why physical exercise at the workplace is beneficial.

The best part is that it will take only an hour a week! It’s not just health benefits that comes with it, it can affect work positively as well. Some companies offer classes before, during, or after work. An example would be Zumba classes after work to release stress.

First and foremost, it helps to elevate our moods and refreshes the mind. And all it takes is a tiny chunk of your day. Better habits lead to better health, which in turn leads to less absence. It refreshes the mind, to do more, to create more, and most importantly, to finish more. The mind isn’t the only thing that is refreshed. Your body also feels better. If you’re sitting in front of the computer screen all day, it can also help reduce accidents and work-related illnesses.

Ailments like Carpal Tunnel Syndrome is commonplace amongst the list of work-related illnesses. If you have a proper posture during your work hours, good for you! However, if you tend to slouch or sit in ‘comfortable’ positions, doing stretches helps tremendously.

To learn more on reducing work-related illnesses, SingHealth also offers health talks on Repetitive Strain Injuries (RSI) of the upper limbs. Not only that, it also offers workshops on the ergonomics of the workplace such as stretching & strengthening exercises, identification of risk factors and hazards in the workplace, and setting up a user-friendly work station.

Let’s say that you have used up all of your medical leave and you have fallen ill again. We wouldn’t want to use our annual leave days because those are reserved for things like vacation. But, if we develop a healthy habit of exercising a bit every day, we reduce doctor visits dramatically.

However, if you want a good workout, our DOT store carries a variety of products that has a compression fit, wicks sweat, and anti-odor features built in.

In the end, it’s beneficial to break away from your mundane routine and workout a bit during your work hours. Better habits leads to better health, both mind and body. This leads to less absence, meaning you can hit your quota and use those leave days for more important things.