How Singapore’s Urban Lifestyle Impacts Our Fitness And Health Goals

In a city as fast-paced and high-performing as Singapore, finding time to take care of your health can feel like a luxury. Between juggling demanding jobs, long commutes, and constant digital distractions, our urban lifestyle often makes it difficult to stay committed to our fitness goals. But maintaining a healthy body and mind isn’t just a bonus; it’s essential, especially when navigating the mental and physical pressures of city life.

That’s where martial arts training comes in. Whether it’s Muay Thai, Brazilian Jiu-Jitsu (BJJ), or practical self-defense, more Singaporeans are turning to martial arts not just as a way to get fit, but as a holistic lifestyle that supports discipline, resilience, and stress relief.

But what exactly are the urban obstacles we face in Singapore, and how can you overcome them to become your healthiest, strongest self?

1) The Challenge Of Long Working Hours

Singapore consistently ranks as one of the hardest-working cities in the world. According to MOM statistics, the average full-time employee clocks over 44 hours per week, and for many in the corporate world, this doesn’t include OT, late-night calls with overseas clients, or weekend hustles.

This “always-on” culture often leads to skipped workouts, irregular meals, and chronic stress. Many people find it hard to squeeze in time for the gym, let alone structured training like Muay Thai or BJJ. By the time the workday ends, most are mentally drained and physically exhausted.

Solution: The key is to reframe fitness not as an extra task, but as part of your schedule, just like a meeting or meal. Choose a gym that offers flexible class timings like Evolve MMA, especially after work or on weekends. Martial arts classes, which usually last 45 to 60 minutes, are high-intensity and efficient, meaning you get maximum results in minimal time. Plus, having a set training schedule (e.g., every Monday and Thursday night) can help you build consistency and keep your health goals on track.

2) Sedentary Lifestyles And Office Culture

Martial arts counteracts the effects of sitting all day by building full-body strength, mobility, and posture through functional, dynamic movement.

Let’s face it: most of us sit too much. Whether you’re coding, managing spreadsheets, or attending endless Zoom meetings, the sedentary nature of modern jobs takes a toll on your posture, mobility, and overall energy levels.

Over time, this leads to weakened muscles, stiff joints, and even long-term back and neck problems, not to mention weight gain and cardiovascular risks.

Solution: Combat this by engaging in functional training and full-body movements that martial arts naturally provide. Unlike traditional gym workouts that isolate specific muscles, sports like Muay Thai and BJJ engage your entire body, helping to improve mobility, strength, and endurance in a balanced way.

Training in martial arts also develops core strength and postural awareness, making it a great way to undo the damage from sitting all day.

3) High Levels Of Stress And Burnout

Martial arts offers a powerful mental reset from Singapore’s hustle culture—reducing stress, improving sleep, and boosting confidence through focused, full-body training.

Singapore’s hustle culture may be good for the economy, but it’s not always great for mental health. In fact, a study by the National University of Singapore revealed that burnout and anxiety are on the rise, especially among working adults.

This kind of chronic stress increases cortisol levels, affects sleep, and even leads to emotional eating, all of which sabotage your fitness goals.

Solution: Exercise is one of the most effective natural stress relievers. Martial arts, in particular, offer a mental release that many traditional workouts don’t. There’s something deeply cathartic about hitting pads in a Muay Thai class or focusing on techniques during BJJ training; it demands full concentration, forcing your mind to let go of work stress and be present.

Plus, the sense of progress you get from mastering new moves, earning your next belt, or simply lasting longer in sparring can boost your confidence and motivation, on and off the mat.

4) Convenience Culture And Poor Nutrition Habits

With food delivery apps just a tap away and fast food options at every corner, eating out is practically a way of life in Singapore. Unfortunately, this convenience often leads to high-calorie, low-nutrient meals that derail your fitness journey.

When you’re tired after work, the last thing you want to do is cook. That’s when bubble tea, late-night snacks, or fried hawker fare become the easy fallback.

Solution: Start small. Prep your meals in batches over the weekend, or swap just one daily meal with a healthier alternative. Many martial arts gyms in Singapore now offer nutritional advice or partner with meal prep services, giving you easy access to balanced options.

Also, training regularly tends to naturally improve your relationship with food, you’ll find yourself wanting to eat cleaner simply because your body performs better.

5) Lack Of Motivation And Accountability

Martial arts turns solo fitness struggles into a shared journey, offering community, support, and motivation that make it easier to stay consistent.

Urban life can feel isolating. Even in a city as busy as Singapore, many people struggle with finding motivation or a fitness community they can connect with. Trying to stay in shape alone, especially with so many distractions, can feel like an uphill battle.

Solution: This is where martial arts shine. Every class gives you not just a workout, but a community. You train alongside others who share your goals and challenges, building camaraderie and support. Whether it’s friendly sparring, cheering each other on during drills, or simply showing up consistently, this sense of belonging fuels long-term commitment.

Many people who’ve struggled to stick to gym routines find that they’re finally consistent once they start martial arts, because they’re no longer doing it alone.

Why Martial Arts Might Be Exactly What You Need

If you’ve been struggling to stay fit in Singapore’s hectic environment, martial arts could be the turning point. Come to Evolve MMA and try out one of our complimentary free trials. 

It’s not just about fighting, it’s about building discipline, boosting your mental health, and transforming your body through structured, engaging training. Whether you choose Muay Thai, Brazilian Jiu-Jitsu, or self-defense classes, you’re investing in a skill that benefits you physically, emotionally, and mentally.

And unlike traditional gyms, martial arts offer measurable progress, something that helps keep motivation high in the long run.

Book your complimentary trial class with our World Champions below!

If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations:

Evolve MMA (Far East Square)
26 China Street
Far East Square #01-01
Singapore 049568
Phone: Evolve MMA (Orchard Central)
181 Orchard Road
#06-01 Orchard Central
Singapore 238896
Phone: Evolve MMA (KINEX)
11 Tanjong Katong Road
#02-52 KINEX
Singapore 437157
Phone: Evolve MMA (Star Vista)
1 Vista Exchange Green
#02-26A The Star Vista
Singapore 138617
Phone: (65) 6539 9590