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In a study in the USA, 3,500 volunteer participants were observed for 8.5 years on their sitting behavior in the office. Result: sitting for a long time without movement or physical activity was the most harmful to health. Others who took a break every 30–45 minutes to walk or do some exercise (such as moving arms and legs) passed the test without significant health consequences.
Complaints such as muscle tension or back pain sometimes affect beginners. However, the long-term consequences are much more severe. Considering the impact of insufficient physical activity in the workplace is essential, as some damage may become irreparable after a lengthy career.
Cardiovascular disease and overweight: gradually, the heart muscle atrophies and is more quickly overwhelmed in physically demanding situations. Since lack of exercise also raises blood pressure, it increases the risk of heart attack and stroke. Those barely physically active consume fewer calories and gain weight. A severe consequence of obesity is, in particular, type 2 diabetes.
Prolonged sitting at a desk can lead to back problems due to poor posture: the pressure on the intervertebral discs is enormous in a curved sitting posture. The muscles also atrophy and can no longer relieve the spine and correct postural errors. There is a threat of disc herniation at an early age.
Muscle loss and stress: an unfavorable sitting posture causes muscle shortening and tension in the neck and shoulder area, which often triggers headaches—the risk of developing osteoarthritis or osteoporosis increases in those over 50. Sitting for hours develops a permanent feeling of stress. Too little exercise in the workplace is also prone to depression.
Sarah’s job required her to spend many hours sitting in front of a computer screen, and this sedentary lifestyle affected her in many ways. She began to suffer from back pain, neck pain, and chronic headaches. She also put on weight, and her energy levels plummeted.
Sarah realized her job was demanding and detrimental to her health, and needed to make some changes. She started taking frequent breaks, stretching, and walking around the office, and also began practicing yoga and meditation to reduce stress and improve her mental health. With these changes, Sarah’s health improved, with more energetic at work. She realized that spending long hours sitting at an office job is detrimental, but with the proper habits, it is also harmful.
✅ According to Sarah, there are exercises to improve posture, such as sitting with your back straight and shoulders back. Avoid crossing your legs and keep your feet flat on the floor. Practice deep breathing exercises. Stretching and shoulder rotation exercises.
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