The modern workplace is very homogeneous. Most workers sit in front of a screen for 8 hours, if not more, per day. Whether you’re an accountant, CEO, engineer, or writer, you need to sit at your desk for many hours. In recent years, studies on focus, productivity, and health have revealed several issues related to sedentary office jobs. Our bodies are not built for the modern office environment, so every day you spend at the desk comes with health risks.
This article will focus on the impact of sedentary office jobs on health and productivity.
The Dangers of Sitting
The issue with office jobs is that they involve many hours of sitting, which has many detrimental effects on the mind and the body. The list of health risks associated with too much sitting is extensive and scary: high blood pressure, diabetes, cardiovascular diseases, carpal tunnel syndrome, obesity, lower back pain, stiff neck or shoulders, weak gluteal and hip flexor muscles, weak hip joints, and premature spine degeneration due to poor posture.
The health risks of sitting are well-documented, and when thinking about how our heart and muscles work, it all makes sense. Humans are built to stand upright. Mobility is one of our core strengths. When underutilized, this strength becomes a vulnerability.
A more surprising aspect is that too much sitting can also affect mental health. The connection between sitting and mental health is not as evident as the one between sitting and physical health. Yet, various studies have shown that people who sit more experience heightened stress levels, anxiety, and depression. Poor blood circulation is one possible explanation.
How to protect your health and well-being if your career is tied to the office? The best way to avoid sitting all day without falling behind with work is to get a standing desk. As we gain more information about the dangers of sitting, standing desks become more popular.
If you want to test the benefits of a standing desk, check this Desky vs Omnidesk comparison to learn more about the best models currently on the market.
Excessive Screen Time
Sedentary office jobs also involve many hours of continuous computer use. According to various studies, looking at a screen for hours every day can harm vision. Moreover, electronic screens emit blue light, which has a damaging effect on the eyes.
Headaches, dry eyes, eye strain, sleep problems, chronic neck and back pain, anxiety, and depression are associated with too much screen time.
Some studies have proven that too much screen time can affect neurodevelopment in children. We cannot say that the effects on adults are similar. However, spending too much time in front of a screen can certainly affect focus and productivity. Tiredness and decreased productivity are temporary symptoms, but they can reduce your quality of life and work output. Many office workers report feeling significantly less productive in the second part of the workday as a result of too much screen time.
Less screen time can be very beneficial for your health, creativity, and productivity. But how to reduce your screen time when you need to work on the computer daily? A great tip is to take frequent breaks. For every 50 minutes of work, take a five-minute break and look into the distance so your eyes can relax. Use Dark-Mode or a blue light filter on your computer. Return to the traditional pen and paper for tasks that you can do without digital support.
Life Outside the Office
Combating the impact of sedentary office work on your health is not impossible. The main thing you have to do is sit less and take regular breaks from your computer.
Getting a standing desk can be massively beneficial, but it’s vital to look also at your habits outside the office. Standing at your desk but spending your evening sitting on the couch is not ideal. You will still face the risk of cardiovascular diseases and muscular-skeletal disorders.
As an office worker who doesn’t want to change careers only to avoid sitting, consider optimizing your lifestyle outside the office for better health. Have a consistent workout routine that includes both aerobic exercise and strength training. This will help you strengthen your heart and muscles. Consider also yoga or Pilates for increased mobility and flexibility.
Conclusion
Most office workers severely underutilize their physical abilities. As physical health suffers, so does mental health. Poor posture, too much sitting, and prolonged screen time can cause many health problems and even decrease life expectancy. Adopting healthier habits in the office is thus critical.
