FitnessIsKarma Staff We all know that we evolved from being hunter gatherers to leading a comfortable life with minimum to low risk of food unavailability and survival. But the fact is our DNA is wired not to be sedentary in nature. Just imagine why do you even have cravings for high calories food like sugar and carbs, its due to the simple fact is our body is designed to store energy in times of need for survival, like our ancestors needed. Simple carbs like sugar are very very fast digestive hence we do not realize and consume more than needed and that results in our body storing it as small installments of fat deposits which can be utilized or burned to release energy when there is lack of food.
Now imagine, with same DNA memory that is designed to be hyper active attentive and whose most of the food nutrients came from hunting, which itself is a very intense and rigorous process. And compare to someone in city or town spending most of his/her time sitting on a desk or sitting on sofa, but eating similar amount of calories to live or in some case consuming even more calories than needed (knowingly or unknowingly) but leading next to zero active life. Can you see the problem now ? [Are-office-jobs-bad-for-your-health]
So in-short its not just 1 but in multiple ways this “Sedentary lifestyle” is impacting our health in a very very negative way. But sadly, for many of us, spending long hours seated at a desk is a daily reality. While desk jobs offer stability and comfort, they can also take a toll on our health and well-being. In this blog post, we’ll explore the various ways in which a sedentary lifestyle is impacting not only your physical health but mental health, and provide practical tips for mitigating the negative effects.
HOW ARE DESK JOBS IMPACTING OUR HEALTH ?
Below are top 5 physical and mental impacts our body suffer due to this Sedentary lifestyle –
How are office jobs bad for your health
Physical Impacts
Increased Risk of Obesity: This is the most common and prominent facts of all and most likely you are reading this blog as a result of this. Prolonged sitting can slow down metabolism and contribute to weight gain, increasing the risk of obesity and associated health issues such as heart disease and diabetes.
Musculoskeletal Problems: The issues seems fancy when read but these are nothing but muscle stiffness, joint pain and untimely cramps due to sitting for extended periods and poor posture. Over time, this can contribute to chronic conditions such as back pain and musculoskeletal disorders. If you do a simple survey in your office itself you will realize that colleges would be sufferings with these problems are surprisingly high.
Decreased Cardiovascular Health: The term “Heart Attack” or “Strokes” are used so commonly in our day to day life, either in news for a celebrity or some far relative or some times even your ex collogues. And you just wonder “how could this happen to them and they never looked unhealthy”. The fact we all should inscribe in our heads is “lack of movement” increases your risk big time to even impair blood circulation and lead to cardiovascular problems, such as high blood pressure, elevated cholesterol levels, and increased risk of heart disease.
Mental Impacts
Stress and Anxiety: Sedentary behavior has been linked to higher levels of stress and anxiety. The monotony of desk work and lack of physical activity can exacerbate mental health issues and reduce overall well-being.
Decreased Cognitive Function: Prolonged sitting has been associated with cognitive decline and impaired brain function. Lack of movement can affect concentration, memory, and decision-making abilities, hindering productivity and performance at work.
But now comes the million dollar question – What can I do about it ?
The sadder truth is all these are not new or unknown to us, its just most of us are doing this for living and cant just stop doing it from today. Having said that, there are some conscious steps we all can take to reduce these impacts, now the intensity of risk reduction truly depends on the intensity of change you are willing to bring in your lifestyle. Let us go one by one together –
Practical Tips for Combatting Desk Job Health Risks:
Take Regular short Breaks: Incorporate short breaks throughout the day to stand up, stretch, and move around. Set reminders or use apps to prompt you to take breaks at regular intervals. One of the best techniques that helped me get over the habit of sitting hours together is “Pomodoro Technique“. This is to break every 25 mins for 5 mins to get up, reset and start over. If your job is too demanding and breaking every 25 mins is a big ask, then try to do every 55 mins. Trust me this helps big time.
Engage in Desk Exercises: Incorporate simple desk exercises and stretches into your daily routine to alleviate muscle tension and improve circulation. Examples include neck rolls, shoulder stretches, and leg extensions. There are also many corporations hosting inhouse desk yoga or exercises for better work culture, keep your self informed of those and make the most of it. Think again before considering the auto mail from HR ID as SPAM 😛
Use a Standing Desk: Consider using a standing desk or adjustable workstation to alternate between sitting and standing throughout the day. Standing desks promote better posture and encourage more movement during work hours. If you are working from home and enough money to spare, invest in a good adjustable desk and a compact treadmill that can go under your desk, this bonus tip really helped me achieve 10K – 15K daily steps, without even a need to count. And if working for office, ask your HR/Manager for it, and if budget is constraint buy some affordable desk extensions to convert it to a standing desk.
Stay Hydrated: This is a classic and never gets old. Our body is approximately 70% water, no wonder you feel great while drinking a tasteless water. So drink plenty of water throughout the day to stay hydrated and prevent fatigue. Keep a water bottle(I would recommend a cooper bottle or steel at least) at your desk as a reminder to stay hydrated and take short breaks to refill it. 2-3 Liters a day is bare minimum.
Prioritize Regular Physical Activity: Make sure to extract enough time from your day for regular exercise outside of work hours to counteract the effects of prolonged sitting. Aim for at least 30 minutes of moderate-intensity exercise most days of the week with an weekly average of 150-200 minutes. Check out my post on this that will help you decide to take this as a hobby or lifestyle.
Conclusion: Are office jobs bad for your health ?
While desk jobs may present challenges to our health and well-being, there are steps we can take to mitigate the negative effects. By incorporating movement into our daily routine, prioritizing physical activity, and practicing self-care, we can combat the sedentary slump and promote better overall health and vitality. [Are office jobs bad for your health]
Call to Action:
What strategies do you use to stay active and healthy while working a desk job? Share your tips and experiences in the comments below and let’s inspire each other to prioritize our health in the workplace. Together, we can break free from the sedentary slump and embrace a healthier, more active lifestyle. Cheers to taking a step further in changing your KARMA for a fitter life.
