What types of meal plans does Fitlab offer?

Fitlab offers a wide variety of meal plans to make sure we cover the needs of almost everyone from athletes to busy professionals, moms, kids and individuals who wish to lose weight or simply maintain a healthier lifestyle. Fitlab also caters to some medical conditions such as Diabetes, Hypertension, PCOS, and Metabolic Syndrome.

What are the delivery options available, and is there a delivery fee?

Your meals will be delivered on a daily basis in a chiller bag with ice-packs. And the delivery fee is included in the total price of the meal plan.

How do I skip a day within my plan?

You can do that smoothly from your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date. There will be no food delivery on the skipped day.

What if my requirements differ from the meal plans provided?

In such a situation, reaching out to our sales team is the solution. They'll provide expert advice to help you select the most suitable option. You can also book a consultation with our nutritionist for further assessment and assistance. If your requirements can be accommodated by Fitlab then one of the listed meal plans will definitely align with your needs.

Can I choose my delivery time slot, and what days do you deliver?

We are very flexible with the delivery time. You can choose from different time slots available for each area according to your convenience.

What happens to the days I skip? Do I lose them?

Nothing is lost with Fitlab! All skipped days will be automatically added at the end of your subscription.

Are the meals customizable to accommodate dietary restrictions or allergies?

Yes. We try our best to accommodate food modification requests whenever possible, but certain ingredients are integral to the dish and we will be unable to remove them. In the event we can’t remove a certain ingredient from a dish, you can choose another meal or double up on a single meal on that day. You can view the ingredient list while choosing your meals, so you can avoid a meal with any dislikes or allergens. We currently do not provide gluten-free, dairy-free or keto meal plans.

How often do you update your menu, and can I switch meals within my plan?

The menu is updated every 2 weeks and new meals are added to our meal list every month. You can always choose and change your meals as many times as you wish easily from your dashboard 48 hrs prior to the desired change date. Our cut-off time is 5:00 pm.

What happens if I'm not home during the delivery time slot?

This depends on the delivery note you left when placing your order. If it is “Leave it at the door”, the driver will keep it at your doorstep and you’ll receive a message that your order was delivered. If your note is “Get it by hand”, you’ll get a call to reschedule your delivery. In both ways, it is highly recommended to unpack the food and refrigerate it as soon as it arrives.

Do I have to reselect my meals for the shifted days after I skip days in my meal plan?

Sure. Meals on these days will be randomly selected from available options. Log in to your dashboard 48 hours beforehand to select your desired meals for those days.

What regions do you currently deliver to?

We deliver to almost all the Emirates. We are working very hard to extend our services to the few areas currently beyond our reach.

Is there a limit to how many days I can skip?

No, you can skip as many days as you wish from your meal plan.

How do I know which meal plan is right for my fitness goals?

You can do that by taking a quiz. You can also use our calorie calculator to calculate your daily caloric needs, this will help you choose the right meal plan variation. And if you think you need further assistance, our Nutritionist is a click away, you can easily book a consultation through our website or app.

Can I change my delivery address after placing an order?

Yes, of course you can do that through your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Can I pause my meal plan temporarily?

Absolutely. If you are outside the country or just want to have a break, you can pause your subscription and resume it at your convenience. You can do that through your dashboard. Keep in mind that we’ll need 48h to accommodate this change.

Can I request specific portion sizes for my meals?

We cannot build our meals according to certain macros provided by the client. However, our lunch and dinner come in three different sizes already to cover the needs of everyone, and for the snacks, breakfast, and side salads it’s one size. But you can always customize your plan to add, remove or replace any meal you think is out of range for your fitness goal.

Can I add multiple addresses?

Yes, you can do that through your dashboard. You can add multiple addresses and choose different time slots for each address, and have your food delivered to the desired address with no extra charges! Always keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Is there a limit to the pause period?

Yes. The maximum time of meal plan pause is 45 days.

Are nutritional facts and calorie counts provided for each meal?

Yes, the energy in Calories and macros in grams of protein, fat and carbohydrates for each meal are provided on both the website and the label on the meal.

Do you offer contactless delivery options?

You can choose to take the delivered chiller bag either by hand or leave it at the door.

How far in advance do I need to notify you if I want to resume my meal plan?

You can resume your plan anytime from your dashboard 48 hours in advance. After resumption, your menu will be system generated, randomly chosen from the meals available on the shifted days. Make sure you choose your desired meals.

What is the shelf life of FitLab’s meals?

It is generally safe to consume ready-to-eat food within 3 days if it has been properly stored. We recommend that you consume the meal within 2 days to ensure the best quality and freshness.

Is there a fee associated with pausing the plan or skipping days?

No. of course not! You can skip days, pause and resume your meal plan with no extra charge.

Should I heat my FitLab Meals?

The label includes serving instructions, where we suggest the optimal way to enjoy the meal. However, feel free to consume the meal the way you like it. For heating, you can either choose a microwave or a stovetop. The average heating time for the microwave would be 60-90 seconds.

Can I skip a day on short notice, or is there a cut-off time?

Any changes should be made 48 hours in advance, before our cut-off time which is 5:00 pm.

What happens to my payment during a paused period?

Your money will be reserved until you resume your meal plan. Nothing will be lost with Fitlab.

What is the mode of payment accepted by FitLab?

You can pay by card, ApplePay and GooglePay. We accept all kinds of card payments. You can also split your payment in 4 interest-free installments with Tabby.

Can I cancel my plan? Will I get refunded?

If you decide to cancel your plan, we're here to help. An exit fee applies, and any refund will be based on the remaining days of your plan. Reach out to our support team for assistance.

What is the refund processing time?

Refunds typically take 5 to 7 business days to appear on your original payment method. If you haven't received it after this time and you've received a refund email from us, contact your bank for assistance.

Improve posture and reduce fatigue with 10 easy ergonomic tips for UAE professionals. Build a healthier workspace and feel better at your desk.

April 28, 2025

Sedentary Lifestyle

10 Ergonomic Tips for a Healthier Workday in the UAE in 2025

UAE professionals spend long hours at desks in bustling hubs. Sitting for hours can lead to back pain, stiff necks, and low energy. A better workspace setup can change that. Using ergonomic tips creates a healthy workspace and supports posture improvement. These changes make your workday more comfortable and productive.

At Fitlab, we care about your health with our meal plans, custom meal plans, and healthy food delivery service in the UAE. Below, are 10 ergonomic tips to improve your workday. These tips promote a healthy workspace Dubai, enhance posture improvement, and pair well with your meal plans for overall wellness.

Why Ergonomics Matters for UAE Workers

Ergonomics is about designing your workspace to fit your body. It reduces strain, prevents pain, and boosts focus. Poor posture or bad setups can cause aches or injuries over time. Ergonomic tips help create a healthy workspace. They support posture improvement for desk workers in the UAE’s fast-paced offices.

Fitlab’s custom meal plans and healthy food delivery service complement these tips by fueling your body. Together, they help you feel great at work. Let’s explore 10 ways to make your workday healthier with ergonomics.

10 Ergonomic Tips for a Healthier Workday

Here are 10 simple ergonomic tips to build a healthy workspace in Dubai and achieve posture improvement.

1. Adjust Your Chair Height

Set your chair so your feet rest flat on the floor. This supports your back.

How to Do It:

Sit with knees at a 90-degree angle.
Adjust the chair height until feet touch the ground.
Use a footrest if your chair is too high.

Why It Works: Proper chair height reduces leg strain. It’s a key ergonomic tip for posture improvement for a healthy workspace in Dubai.

2. Keep Your Screen at Eye Level

Place your monitor so the top is at or below eye level. This prevents neck pain.

How to Do It:

Stack books or use a monitor stand to raise the screen.
Keep the screen 50-70 cm from your face.
Tilt the monitor slightly upward for comfort.

Why It Works: Eye-level screens reduce neck strain.

3. Use a Supportive Chair

A chair with lumbar support keeps your spine happy during long hours.

How to Do It:

Choose a chair with adjustable back support.
Add a small cushion if your chair lacks lumbar support.
Sit back fully to use the chair’s curve.

Why It Works: Lumbar support maintains spine alignment.

4. Sit with Proper Posture

Good posture keeps your body aligned and reduces pain.

How to Do It:

Sit with your back straight and shoulders relaxed.
Keep elbows at a 90-degree angle when typing.
Avoid slouching or leaning forward.

Why It Works: Proper posture prevents strain. It’s key for posture improvement.

5. Take Micro-Breaks

Stand or stretch every 30 minutes to loosen your body.

How to Do It:

Set a phone timer to remind you.
Stand, roll shoulders, or stretch arms for 1-2 minutes.
Walk to the office pantry or water cooler.

Why It Works: Breaks boost blood flow and ease tension. They support sedentary lifestyle. Pair with Fitlab’s healthy food delivery service for snacks.

6. Position Your Keyboard Right

Place your keyboard so your wrists stay straight while typing.

How to Do It:

Keep the keyboard flat and close to the desk edge.
Position it so elbows stay at 90 degrees.
Use a wrist rest if needed for comfort.

Why It Works: Straight wrists prevent strain. This is a simple ergonomic tip for a healthy workspace.

7. Use a Headset for Calls

A headset avoids neck strain from holding a phone.

How to Do It:

Get a wireless or wired headset for calls.
Adjust the mic to sit near your mouth.
Keep your phone on a stand, not in hand.

Why It Works: Headsets free your neck and shoulders. They support posture improvement.

8. Keep Your Desk Clear

A clutter-free desk helps you focus and move freely.

How to Do It:

Store only essentials like a laptop, water bottle, and notepad.
Use organizers for pens or papers.
Wipe your desk weekly for a clean space.

Why It Works: A clear desk reduces stress and creates a healthy workspace for better work.

9. Add a Standing Option

Stand for part of your day to reduce sitting strain.

How to Do It:

Use a standing desk or a high table.
Stand for 10-15 minutes every hour.
Wear comfy shoes to avoid foot pain.

Why It Works: Standing boosts energy and eases back strain. It’s great for sedentary lifestyle health.

10. Stretch at Your Desk

Do simple stretches at your desk to stay loose.

How to Do It:

Try neck rolls, shoulder shrugs, or wrist stretches.
Stretch for 2 minutes every hour.
Follow a quick online guide for desk stretches.

Why It Works: Stretching prevents stiffness.

How to Apply These Tips at Work

Make these ergonomic tips part of your routine with these steps:

Start Small: Adjust your chair and screen first. Add more tips later.
Check Your Setup: Spend 5 minutes daily ensuring your desk is ergonomic.
Use Delivery: Fitlab’s healthy food delivery service brings meals to fuel your day.
Ask for Help: Talk to your office manager about ergonomic tools.
Set Goals: Aim for better posture or less pain with custom meal plans.

These steps make ergonomics easy. They fit your busy UAE workday and boost health.

Why Fitlab Supports UAE Workers

Fitlab helps UAE professionals stay healthy. Our meal plans and custom meal plans are perfect for busy workers in Dubai, Abu Dhabi, or Sharjah. With our healthy food delivery service, you get fresh meals delivered to your office or home. This saves time and keeps you energized.

Our experts pair ergonomic tips with meal plans to support your health. We help you create a healthy workspace and achieve posture improvement. Fitlab makes wellness simple for desk workers.

Quick Tips for a Healthier Workspace

Buy Ergonomic Gear: Get a wrist rest or monitor stand from IKEA Dubai.
Set Reminders: Use your phone to prompt breaks or stretches.
Stay Hydrated: Keep a water bottle on your desk for energy.
Shop Smart: Visit UAE stores like Noon for desk organizers.
Plan Meals: Use Fitlab’s healthy food delivery service for balanced lunches.

These tips make your healthy workspace in Dubai easy to maintain.

Extra Ways to Stay Healthy at Work

Want more ways to feel great? Try these bonus ideas for posture improvement:

Use a Posture App: Apps like PostureZone remind you to sit straight.
Walk During Calls: Pace while on phone calls to stay active.
Eat Balanced Meals: Fitlab’s custom meal plans provide protein and veggies.
Try Desk Yoga: Do 5-minute yoga poses at your desk for flexibility.

These extras boost your healthy workspace. They work with ergonomic tips to keep you pain-free and focused.

Conclusion

A healthy workspace Dubai is easy with these tips . These 10 tips improve posture improvement and make your workday better. They’re quick to apply, even in a busy UAE office. Pair them with Fitlab’s custom meal plans and healthy food delivery service to stay healthy and productive.

Ready to work smarter? Check Fitlab’s healthy food delivery service and custom meal plans at Fitlab’s meal plans to support your UAE workday. Sit better, feel great, and thrive!