Exercise Alone Can't Overcome Poor Dietary Choices, Experts Warn
A significant portion of Singapore residents consume excessive calories and sodium, highlighting the need for balanced nutrition despite high levels of physical activity.
SINGAPORE — Even with a commendable 87 percent of Singaporeans meeting recommended physical activity guidelines, health experts emphasize that staying active is not a substitute for a healthy diet.
Dietary Concerns on the Rise
Recent results from the 2025 National Nutrition Survey reveal alarming trends in dietary habits among Singaporean residents. Over half of the population exceeds their caloric needs, averaging a daily intake of 2,460 kcal, an increase from 2,410 kcal in 2022 and 2,360 kcal in 2019.
Sodium consumption is particularly concerning, with 95 percent of residents surpassing the recommended maximum of 2,000mg per day, often consuming around 4,000mg, which is double the limit.
The Myth of Exercise as a Fix
Many individuals mistakenly believe that physical activity alone allows for indulgences in high-calorie, high-sodium foods, leading to a false sense of health. Family physician Donna Tan explains that this belief is prevalent; she encounters numerous patients who assume that their regular exercise routine compensates for their poor dietary choices.
“You might run several times a week, but still struggle with weight issues or health conditions like diabetes,” Tan warns, emphasizing that maintaining a healthy lifestyle extends beyond exercise to include balanced nutrition, sufficient sleep, and managing stress levels.
Beware of Hidden Calories
Foods commonly perceived as healthy, such as granola, smoothies, and salads topped with creamy dressings, can be high in calories and sugar. Doctors advise being cautious of seemingly healthy meals like Yong tau foo, which can also be loaded with sodium.
Moreover, hydration habits can inadvertently add extra calories and sodium. For example, consuming isotonic drinks after moderate activities may not be necessary.
Informed Choices Matter
The Health Promotion Board highlights that traditional soupy dishes contribute significantly to sodium intake. Some meals such as mee siam can contain up to 3,800mg of sodium — a worrying jump from previous years.
Dietitian Lim Ruey Jiun cautions that many people choose clear soup options, assuming they are healthier. However, these can still pack a sodium punch when made with processed ingredients.
Changing Perceptions of Health
There is a disconnect in how many view chronic disease management. Senior consultant Tai E Shyong mentions that some patients believe they can rely solely on exercise instead of medication for managing conditions like diabetes or hypertension. This simplification overlooks the multifaceted nature of health.
He emphasizes that obesity, already affecting 12.7% of individuals aged 18 to 74 in Singapore, often stems from caloric excess. As sodium intake rises, it poses risks for hypertension, potentially leading to severe complications such as chronic kidney disease and strokes.
A Call for Balanced Living
While many self-reported exercise levels seem satisfactory, actual alignment with overall health is ambiguous. Tai notes a tendency for individuals to over-report their physical activity, leading to unrealistic perceptions of their health.
Despite these challenges, awareness is growing. More people are recognizing the health risks associated with high sodium consumption and are requesting modifications in restaurant preparations. Simple dietary adjustments can make significant impacts — research indicates that reducing sodium can improve blood pressure control, enhancing kidney health and reducing hypertension-related risks.
Tan advocates for decreasing sodium intake as a first step in managing borderline hypertension, stating that this alone can lead to significant health improvements.
