A 9-5 desk job is become a norm but is considered unhealthy since it promotes a sedentary lifestyle. With prolonged sitting, limited physical movement and continuous screen exposure, it can be detrimental to your overall health. Sitting for long hours slows down your metabolism, increases your risk of bestow, diabetes and other heart disease. It can also lead to poor posture, back pain and stiffness in your neck and shoulders. Constant screen use can also strain the eyes and cause headaches or fatigue. At the same time, it may tighten stress, anxiety and even cause burnout— also of the factors that can affect your mental health.
While having a 9-5 desk job can be a nonnegotiable part of your life, you can adopt healthy lifestyle changes to reduce the damage it can cost to your health. Small but consistent adjustments can go a long way in ensuring your health is not exponentially affected in a poor manner. In this article, we list some simple changes you can make to your daily life to reduce the damage your 9-5 desk job might be causing you.
Changes to make today for better health with a 9-5 desk job
1. Take small movement breaks
Stand up and stretch every 30-60 minutes as often as possible. Even a few minutes of walking around in your office and light stretches can help improve circulation and prevent stiffness.
2. Practice the 20-20-20 hack
This is a popular hack to ensure better health for people who have to work on screens all day. This hack requires you to every 20 mins, look at something 20 feet away for 20 seconds. This can help reduce digital eye strain, dryness and headaches that might be caused by long exposure to screens.
3. Maintain good posture
Sit upright with your feet flat on the ground and your back supported. A proper posture prevents neck and back pain and also reduce risk of spinal issues.
4. Use ergonomic office setup
Ergonomic products are designed to ensure comfort and better posture for work spaces. They help reduce strain on the body and boost productivity.
5. Drink sufficient water
Keep a water bottle at your desk and sip throughout the day. Proper hydration helps improve focus, prevents fatigue and supports digestion.
6. Choose healthy snacks
Swap fried and unhealthy chips and sugary treats for nuts, fruits, yogurt and other healthier snacks. This not only ensures better health but help boost your energy levels and productivity.
7. Eat a healthy lunch
Avoid heavy, greasy meals that can make you sluggish. Go for balanced meals which are abundant in protein, whole grains and vegetables. This helps you stay healthy and boost your energy.
8. Limit intake of caffeinated and sugary drinks
Too much caffeine and sugar drinks can lead to energy crashes, dehydration and cause sleep disturbances. Rather, opt for green tea, herbal teas or water instead.
9. Walk or cycle to work in possible
Incorporating a workout routine with a 9-5 can be difficult given the time restraint. Walking or cycling to work (if you work is close by) can ensure you move everyday without suffocating your day.
10. Take the stairs
Just like walking or cycling to work, taking stairs instead of elevator throughout the day can help ensure daily exercise without you having to make designated time for it, which can be difficult. This also supports your leg strength and boosts your heart health.
11. Manage stress
Life can be stressful, so can a 9-5. Engaging in stress relieving exercises such as meditation, deep breathing, journalling, etc. can help keep your stress levels low. Stress management can help ensure better mental health and keep stress at bay.
12. Try being screen-free post-work
This one is hard, we get it. After a long day at work, you want to unwind, watch a show or a movie or scroll on your phone. However, this constant contact with screens can make your health worse. Cultivate using the outdoors, reading or other non-screen activities to unwind after a long day.
A 9-5 desk job cannot be cut out of your lifestyle, most times. Making healthy choices in other parts of your day can help you minimise the damage it is doing to your health. Follow these simple tips today onwards for better overall health.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
