Hyderabad Doctor Offers Vital Health Advice for Desk Job Employees
Hyderabad: The prevalence of desk jobs has raised significant concerns in recent years due to their adverse effects on employees’ physical and mental health. A Hyderabad-based doctor has provided crucial recommendations to help employees create a more sustainable work life.
Dr. Sudhir Kumar, a neurologist renowned for his online health advice, shared seven important suggestions for desk job employees:
- Take standing or walking breaks for 2-3 minutes every 30-40 minutes.
- Consider using standing desks.
- Stand during coffee breaks instead of sitting.
- Walk to a colleague’s desk instead of calling or messaging.
- During meetings, have everyone stand rather than only the presenter, and serve only coffee without snacks.
- Reduce leisure time sitting and minimize TV watching.
- Convert one hour of sitting time daily into physical activity, such as walking.
Sitting: A Health Risk Comparable to Obesity and Smoking
Dr. Kumar highlighted that prolonged sitting, often required by many jobs, can severely impact health and reduce lifespan, posing risks similar to obesity and smoking. He advised that 60-75 minutes of moderately intense physical activity daily (such as brisk walking, running, or cycling) can mitigate the negative effects of prolonged sitting.
However, Dr. Kumar emphasized that sitting for more than 13 hours daily cannot be countered by exercise alone. Health risks associated with prolonged sitting include increased risks of diabetes, hypertension, obesity, elevated LDL cholesterol and triglycerides, heart attack, stroke, cancer, and premature death.
Health Hazards of Sedentary Work Environments
Desk-based work environments often lead to prolonged sitting, which can increase the risk of chronic metabolic and cardiovascular diseases such as Type 2 diabetes, certain cancers, and high blood pressure. Sedentary time exceeding six hours per day is linked to various serious non-communicable diseases, including:
- Migraine
- Rheumatoid arthritis
- Chronic obstructive pulmonary disease (COPD)
- Chronic liver disease
- Diabetes
- Depression
- Chronic kidney disease
- Asthma
- Thyroid disorders
- Gout
- Diverticular disease
- Ischemic heart disease
Research indicates that office workers sit for approximately 66% of their working day, with only 8% managing to interrupt prolonged sitting within the first 55 minutes. This sedentary behavior can have severe consequences, including increased mortality rates and decreased vitality and mental health.
