Is your desk job affecting your health? If you also sit for 3 to 4 hours on your desk without taking a break, you might be at risk of desk job health problems that can affect from your hips to the back of your neck.
A sedentary lifestyle, often linked to long hours at a desk job, can lead to significant health risks if paired with little to no physical activity. Lack of exercise can contribute to conditions like poor posture and cardiovascular problems.
If your daily routine involves sitting for extended periods, it’s crucial to understand these health risks and take steps to stay active and healthy.
5 Desk Job Health Problems
The rise of health problems in office workers who sit for long hours is alarming. Many surveys have suggested that desk-bound employees who do not take frequent breaks experience desk job health problems that we will discuss further.
How does a desk job affect your health? Let’s learn 5 health problems faced by corporate employees who skip exercise and yoga.
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1. Lower Back Pain
Office workers often complain of lower back, shoulder and neck pain. Poor posture and slouching contributes to the back pain putting strain on the muscles. Lower back pain, if not treated, can lead to serious health problems. According to the World Health Organisation, “The longer a person experiences LBP, the more likely that limitations in functioning will manifest.”
2. Risk Of Heart Disease
Risk of office jobs also include cardiovascular diseases like hypertension. According to a 2017 study, out of 447 Iranian office workers (with 8 hour shifts), 6.3% suffered from hypertension. While 73.6% suffered from exhaustion which is linked to increased risk of heart attack in men, as per the European Society of Cardiology.
3. Obesity
Your desk job can also make you obese. Obesity is the leading cause of a number of health problems including heart attack. According to the National Institutes of Health, “Long work hours may be contributing to the rising obesity problem by reducing time for physical activity, particularly for individuals working in sedentary occupations.”
4. Musculoskeletal Disorder
Musculoskeletal disorders affect muscle, bones, joint and connective tissue. The study indicated that long sitting hours showed “ musculoskeletal disorder symptoms in the shoulders, lower back, thighs, and knees of office workers.”
5. Hyperlipidemia
The study suggested that 11.2% of the office workers reported hyperlipidemia. Hyperlipidemia or high cholesterol is the present of high lipids or fat in the blood. High cholesterol increases the risk of heart attack and stroke.
How To Stay Fit In 9 To 5 Desk Job: Go-To Tips
Here are some health tips for corporate employees.
- Sit properly, do not slouch
- Take 5-minute stretch breaks every hour to relieve stiffness
- Keep a water bottle at your desk and stay hydrated
- Try seated leg raises, wrist stretches, or shoulder rolls
- Skip the elevator and opt for the stairs whenever possible
- Take calls or meetings while walking
- Replace chips with fruits, nuts, or yogurt
- Schedule 30 minutes of exercise before or after work
Also Read: 5 Yoga Poses Every Woman Must Do In Their 20s To Maintain Heart Health
Disclaimer: This article is for informational purposes. If you experience symptoms of any of the mentioned health problems, please consult a doctor for proper advice and treatment.
