In office work, we sit at the computer for at least eight hours a day. In lockdown, many people have switched to remote work, and activity has decreased even more. We don't move much, both at work and because we relax at night watching soap operas or gambling after creating a 22Bet login. Studies show that this lifestyle can be just as harmful to our health as smoking. Here's what the dangers of sedentary work are and how to mitigate the negative effects.
How Sedentary Work Harms You
Physical Health Deteriorates
Scientists have found that sedentary work shortens life expectancy. People who spend more than six hours a day sitting die, on average, earlier than their peers. And sitting in front of a computer for more than three hours a day can shorten life expectancy by two years.
Physical health deteriorates, too. "Office syndrome," which has been increasingly talked about lately, includes a number of diseases: musculoskeletal diseases, migraines, chronic fatigue, dry eye syndrome, varicose veins, hemorrhoids.
Lack of physical activity during the day causes fluid stagnation in the body. As a result, metabolic processes are disturbed, hypertension develops, and blood sugar and cholesterol rise. Deteriorates brain function, decreases the ability to concentrate, so at the end of the day many feel tired and broken.
And general physical activity will not help to reduce the negative effects of sitting for long periods of time. Even if you go for a workout or jog every day.
Overweight Problems Emerge
Many people don't sit down at the computer without a cup of coffee – often with sugar and/or milk. And you can always find unlimited supplies of cookies and sweets in the office kitchen. Snacks are even more readily available at home, just a hand out. The habit of eating while working in front of a computer leads to the fact that people consume on average 1300 kcal more per week. And 70% comes in the form of sugary drinks, sandwiches, cookies and candy. As a result, we eat more than we need, and this, combined with lack of physical activity, causes problems of overeating and obesity, diabetes and heart disease.
Stress Leads to Mental Disorders
Deadlines, heavy workloads, pressure from management are the cause of regular stress. We do not get up from the workplace, not because we do not like to move, but because we are afraid not to meet deadlines, we want to do more. We worry, we get nervous, we are forced to stay late in the office or work on weekends.
High levels of cortisol, the stress hormone, reduce brain function and overall productivity. It also decreases concentration, long-term memory, and ability to concentrate. Prolonged mental overload can lead to exacerbation of mental illness, depression, and burnout.
How to Reduce the Harms of Sedentary Work
You can't completely avoid the negative effects of sedentary work, but you can reduce the risk of disease and generally give yourself a good feeling of well-being.
Experts advise taking a break every hour for at least three minutes. You can walk down the corridor or, better yet, the stairs, go outside or just walk around the office.
Use any opportunity to move around. For example, instead of texting a colleague in the work chat, it's better to walk up to him yourself. You can also do warm-ups: squatting, waving your arms, doing turns, etc.
Physical activity also helps to combat stress. When we move, our attention shifts and the brain has a chance to reboot.
It's possible to reduce the harm of a sedentary lifestyle, the main thing here is the habit of taking breaks and changing body position. If there is no way to go out for a daily walk, you can try alternative options. For example, buy a high table that allows you to work standing up. Or get a treadmill, so that during the breaks you can walk the daily norm of steps.
The Simplest Tips
Here are some easy tips that will help you improve your daily life, even if you have to sit at your desk for the whole day:
- Make a list of things you need to stop doing and hang it in a prominent place. You can include watching soap operas, reading negative news, meaningless discussions on social networks-anything that takes up your time and clogs your brain.
- Watch what you are thinking. Don't allow yourself to concentrate on negativity and dwell on problems.
- Do breathing exercises several times throughout the day. Take deep breaths through your nose and exhale as long as possible through your mouth.
- Drink at least 1.5 liters of clean drinking water per day.
- Do not abuse coffee. One cup a day is fine, more is too much.
- Eat frequently, but in small portions. Hunger and overeating have a negative effect on efficiency.
- Spend at least an hour outdoors every day.
- Keep a perfect order at home and at work.
- Hang or place in your field of vision a picture in yellow shades. Therapists have found out that this color invigorates and improves your mood.
- Every night, mentally thank fate for all the good things that brought you the day.
All in all, remember that no matter how much you love your job, your health is more important. Getting away from the monitor and devoting 15 minutes to yourself won't destroy the world. It will also help you avoid overload and feel better physically.