Despite widespread adherence to recommended physical activity levels, many residents of Singapore continue to consume diets high in calories and sodium, raising concerns among health experts about the limits of exercise in compensating for poor nutritional choices.

Data from the recently released 2025 National Nutrition Survey indicates that over half of Singapore’s population consumes more calories than needed, with the average daily intake rising to 2,460 kilocalories, up from 2,410 kilocalories in 2022 and 2,360 kilocalories in 2019. Dietary fat intake has similarly trended upward. Additionally, an estimated 95 percent of residents consume excessive sodium—averaging about 4,000 milligrams daily—twice the recommended global maximum of 2,000 milligrams.

The increase in consumption of calorie- and sodium-dense foods coincides with a growing trend of frequent dining out. Common local dishes such as fried carrot cake with dark soy sauce, mee siam, and nasi briyani have reportedly become saltier and more calorie-rich over time. Health professionals also warn that seemingly healthy options like granola, fruit juices, smoothies, and salads with rich dressings can contain hidden sugars, fats, and sodium. Even post-exercise hydration choices, such as drinking isotonic beverages, may introduce excess calories and sodium unnecessarily.

Ng Teng Fong General Hospital’s principal dietitian Lim Reuy Jiun noted that while many people opt for clear soups to eat more healthily, these can contain high sodium levels, especially when prepared with stock cubes, seasoning powders, sauces, or processed ingredients. For example, one teaspoon of stock powder can add approximately 750 milligrams of sodium, while a teaspoon of dark soy sauce may contain 400 milligrams. A typical bowl of sliced fish noodle soup can have about 1,400 milligrams of sodium, leading dietitians to recommend consuming only part of the broth to reduce intake.

Experts emphasize that the role of physical activity in health does not negate the need for a balanced diet. At National University Hospital, senior consultant Tai E Shipoy highlighted a common misconception among patients who believe that exercise alone can prevent or manage chronic diseases such as diabetes and hypertension, sometimes refusing medication in favor of physical activity. Tai stressed that most chronic conditions result from multiple risk factors, including excess calorie intake, which can lead to weight gain and increase disease risk.

The 2024 National Population Health Survey reported that 12.7 percent of residents aged 18 to 74 are classified as obese, correlating with rising caloric consumption. Increased sodium intake further heightens the risk for hypertension, which in turn can cause complications such as chronic kidney disease and strokes.

Despite reports that 87 percent of Singapore’s population meets the recommended physical activity guidelines—defined as at least 150 minutes of moderate or 75 minutes of vigorous activity weekly—some researchers caution that self-reported activity levels may be overestimated and that the intensity or type of physical activity may not suffice to offset excess calorie consumption. Tai noted that activities like walking to a bus stop are sometimes classified as moderate intensity, which may not burn sufficient calories for weight management.

Changing dietary patterns also present challenges, with the popularity of heavily seasoned dishes such as hotpots, mala tang, and xiang guo increasing sodium intake. Mary Chong, assistant dean of education at the NUS Saw Swee Hock School of Public Health, observed that increased public awareness of sodium-related health risks has prompted some consumers to request less salt, sauce, or gravy when dining out, potentially encouraging eateries to reduce sodium content in their offerings.

Medical professionals advocate for a combined approach of dietary modification alongside physical activity and medication where necessary. Reducing sodium intake, for example, can significantly improve blood pressure control, enabling patients to achieve better health outcomes without relying solely on pharmacological interventions.