In today’s world, many people enjoy highly comfortable working conditions. Just a few decades ago, this seemed like an unattainable utopia. The idea of someone working in an office, spending the entire day in a chair behind a computer, was unimaginable. However, reality has exposed a number of problems, turning this seemingly ideal picture into a dystopia. Some unions and occupational safety organizations claim that we are on the verge of a new epidemic caused by sedentary work. While it’s hard to get a workplace injury in an office, it’s very possible to develop serious health issues. The main danger is that this happens gradually, almost unnoticed.
The Harm of a Sedentary Lifestyle
Working in manufacturing, agriculture, or construction comes with many risks. Failing to follow safety protocols can lead to serious injuries, sometimes even fatal ones. Office workers don’t face such dangers; the most hazardous task they might encounter is changing the water cooler. However, there are other dangers that are less obvious. The primary one is the workspace itself, which promotes a sedentary lifestyle. You don’t get physically tired, so it seems like your body is fine, but the consequences of the job have long-term effects. A sedentary lifestyle leads to several serious problems. Perhaps the mildest of these is vision loss. Other issues include obesity, spinal problems, and, ultimately, slower blood circulation, which can lead to cardiovascular diseases. After several years of office work, a healthy, physically fit person can turn into a wreck, a true “immovable object,” incapable of running 100 meters. In modern life, we no longer need to run — dangerous predators are mostly found in zoos, and the tastiest prey is at the nearest store. Therefore, the loss of mobility doesn’t seem like a catastrophe or a threat to life. At least, that’s how it appears. Can’t jump, do push-ups, or pull-ups? Well, that’s not necessary. The body stays in its comfort zone, burns fewer calories, and accumulates fat. One day, something goes wrong: you visit the doctor, who diagnoses diabetes. At this point, you start envying the factory worker and regret your complacency. You should have paid more attention to the signals your body was sending.
Emotional and Mental Health
Even less noticeable, but just as destructive, are the changes in the mental realm. This affects intellectual abilities, emotional well-being, and psychological state. Office workers are more likely to feel anxious and depressed, even when there’s no clear reason for it. The issue is that without physical activity, endorphins—often called “happiness hormones” — are no longer produced. Without them, life becomes dull, and people turn to substitutes, artificial replacements like alcohol or other prohibited substances. These provide temporary relief but lead to addiction, ultimately worsening the situation. Along with the existing risks, new and equally harmful ones arise. A person loses self-confidence, at least until they get another dose of these endorphin substitutes. The brain may even start believing that it doesn’t deserve joy or happiness. Its role is to fill out spreadsheets, respond to emails, and make phone calls. This is not really physical work, but it’s also not entirely intellectual — just a set of functions that enable continued existence. The mind follows the body into decline. It no longer needs to develop or even maintain itself. After all, the paycheck still arrives on time, so stagnation is possible, even leaving room for a comfortable degradation.
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Ways to Add Physical Activity to a Sedentary Job
Regardless of your industry, office size, or number of colleagues, there are simple and effective ways to introduce the physical activity your body needs. These activities won’t look odd, and you don’t need to carry dumbbells or practice yoga in the middle of your workday.
Regular Breaks
Take small breaks throughout your workday, even if you don’t smoke or like coffee. Use this time to step outside or just walk around the office. It might not seem like a workout, but it’s better than nothing.
Bathroom for More Than Its Purpose
Use the bathroom as a private space to stretch however your body needs without worrying about strange looks or awkward jokes. While push-ups might not be appropriate, the walls can serve as support for many stretching exercises.
Volunteer for Small Tasks
Offer to do small tasks around the office, like changing the water cooler, running to the store for supplies, or refilling the printer. These tasks involve movement and some physical effort. Just be careful not to become the go-to helper at the expense of your own responsibilities.
Active Commute
Consider cycling to work instead of driving or using public transport. A simple formula: in city traffic, you can cover 1 kilometer in about 5 minutes on a bike. It’s often faster than other transport, especially over short distances. Walking is also a good option, at least during pleasant weather.
Standing Work
Try working while standing from time to time. Of course, this isn’t convenient for tasks that require fast typing or complex software, but many routine activities like phone calls and checking emails can be done standing. The idea is to avoid sitting whenever possible.
Ditch the Elevator
One of the simplest ways to add physical activity is to stop using the elevator. This is useful both at work and at home. Many athletes, for example, basketball players, use stair climbing to strengthen leg muscles and improve joint mobility. Climb to the 5th floor and feel the breathlessness. Repeat the exercise for a few weeks, and you’ll see positive results.
Walking Meetings
If appropriate, suggest holding meetings with colleagues, managers, or clients in a park where you can walk while discussing matters. It’s not suitable for every situation, but you probably know who would be open to such an idea and would appreciate discussing business in a calm and relaxed setting.
