You may think that a desk job is the safest job of all the possible jobs you can get. After all, you’ll only be behind a desk in a cold room, not in a field in hot weather, or close to dangerous equipment, right?
However, desk jobs still turn to be affecting your health negatively.
There’s a survey released by an office equipment firm Fellowes. It said that 8 in 10 (81%) office workers spend between four and nine hours a day remaining at their desks.
A survey of 1,250 people who work in an office found that 64% thought their working environment had a negative impact on their health, with a further 45% claiming their employer did not offer the equipment needed to make them feel comfortable at their desks.
The dangers of working a desk job
If you work behind the desk, then it means you have to sit still for a long time. And there are some consequences of prolonged sitting, such as:
- Poor posture
Sitting for too long can become painful, forcing you to slump and eventually promote poor posture. This can lead to many health issues.
- Weight gain
Burning fewer calories because of a sedentary lifestyle increases your risk of weight gain, which can raise your risk of health difficulties such as heart disease and diabetes.
Sitting still for extended periods increases the risk of developing cancer.
- Poor circulation
Sitting still for too long makes it more difficult for blood to circulate, increasing the risk of blood clots and hindering vital bodily functions.
- Poor brain function
Higher glucose levels caused by lack of exercise can impact brain functions and potentially lead to dementia later in life.
Now, we can see that even desk jobs have their own risk. But, don’t worry, those risks can be prevented if you follow a healthy routine.
Here are some healthy tips for workers behind the desk:
Meet fluid needs
You may not move much in the office, but you still need to drink a lot to meet your fluid needs because you lose water through your breath, sweat, urine, and bowel movements. If you don't meet your daily fluid needs, you can become dehydrated. You will find it difficult even to carry out simple tasks, and in the end, it will also affect your work.
The National Academies of Sciences, Engineering, and Medicine stated that the sufficient daily fluid intake is:
- For men: 15.5 cups (3.7 liters)
- For women: 11.5 cups (2.7 liters)
And to optimize the benefits of drinking water, you need to do it the right way. Here are some of the most solid ways to drink water:
- Drink a glassful of water or other calorie-free or low-calorie drink with each meal and between each meal.
- Drink water before, during, and after exercise.
- Drink water whenever you're feeling hungry. Thirst is often confused with hunger.
Don’t be lazy to walk
If your job demands you to sit down for an extended time, then you can still be active in the other areas of your daily routine. Don't be lazy to walk around and move your legs. It's simple to do, and it keeps your body strong.
Besides that, there are many other benefits you can get by walking, such as:
- Live longer
Many studies have made conclusions about a positive connection between walking and a long healthy life. If you keep walking, you improve your chances of a longer and healthier life.
- Boost brainpower
Harvard Health published in 2016 that several studies have found that just twenty to thirty minutes of daily aerobic exercise improved overall cognitive function. Study participants who joined in aerobic activities, such as walking, performed better on tests, and had a quicker and more accurate reaction time.
- Make you happier
Walking makes your brain releases endorphins (a neurochemical that makes you feel happy and decrease your sensitivity to stress). This endorphin releases will surely help you to cope up with work-related stress. So, don’t forget to walk more today.
Lightly stretch your body
Besides walking, you can also do some stretches in between your working sessions to relieve some tension in your body. Here are some light stretches you can try whenever you feel fidgety after working:
- Try straining your arms behind you, interlocking your fingers, and raising your arms.
- Remaining seated, stretch your legs and reach down towards your toes.
- Lift your arms over your head, interlock your fingers, and push away from yourself.
- Stand up and put your wrists at the desk, so they face away from you, and use pressure until you feel the stretch. Stay at that position for a few seconds, and then follow with some wrist circles.
- Squeezing a stress ball is also good to relieve your stress and move your hands and forearms.
Eat healthy snack
Beside trying to move your body to keep yourself healthy, you also can consume some healthy snacks whenever you’re hungry at the office. There are many options you can choose, here are our recommendations for you:
- Nuts and dried fruits
- Brown rice cakes
- Peanut butter
- Greek yogurt
- Veggie chips
- Dark chocolate
Don’t forget to do morning sports
Last but not least, don't forget to do some sports. If you work from 9-5, then you can do this in the morning before you work, or in the evening after work. However, doing it in the morning is the most ideal for these reasons:
- Generally, exercising can help you burn your fat. However, morning exercises are much more effective in burning calories and excess fat because fat oxidation occurs naturally when the workout is done before you have your breakfast.
- The sunlight, heat, and daylight that you absorb while you're doing sports in the morning are great for the bloom and health of your skin. It is much easier for you to hydrate your skin and clean your pores in the morning when you haven't put your make-up yet or haven't been exposed to a lot of pollution.
- The sunlight, heat, and daylight are significant factors that affect the bloom and health of your skin. It is much easier for you to hydrate and wash out your pores during these times, which makes it beneficial for your skin.
- One of the most excellent benefits that you get from morning exercise is the dramatic enhancement of your metabolism.
- The testosterone levels are at their peak in the morning, so it's the most effective time to build some muscles.
You don't even need to do some complicated sports! There are many simple sports you can do in the morning before you work that are easy to remember, such as:
- Leg squats (repeat 15 times for 2 sets)
- Bicycle crunches (do it 15-20 times, then add more on the next day)
Do you have a desk job? What health complains you usually have after you begin working and how these tips have helped you? Share with us in the comment section! And please share this article with your friends and family who might need it!