How to prevent harmful effects of sedentary work

It is quite obvious that physical jobs put a lot of strain on the body and can lead to some health problems, but sedentary jobs are also hard on the body. Sitting at the computer for a long time puts a lot of pressure on certain parts of the body if your posture is not proper.

Many people who do sedentary work complain about neck and back pain, headaches and eye problems. Apart from physical problems, sedentary work can have harmful effects on mental health as well.

Therefore, if changing your job is not an option, you should take measures to prevent the possible negative consequences of sedentary work.

Go to the gym

Lack of physical activity during working time can be compensated for by going to the gym. Working out at the gym doesn’t mean only weight lifting or training for a particular sport. Depending on your needs and preferences, you can do a cardio workout or low intensity exercise and improve your overall fitness and health. Of course, you can lift weights, as that can help you make your back stronger and more able to withstand sedentary posture for a long time.

It is quite easy to find a suitable gym or a health club nowadays and working out for one hour three times a week can be enough to alleviate your problems and make your work more enjoyable.  

Long walks or running

If you are not a fan of going to the gym, you can simply go for a walk or go running for a while. It has been scientifically proven that long walks are not only good for your physical health but also for your mental health. Walking can help you take you mind off your problems at work or home, which helps you reduce stress. It’s not tiring at all and it is also one of the best ways to burn calories and to keep fit. Running, on the other hand, is very good if you want to take your fitness to another level and it is also proven that it clears your head and helps reduce stress.

Eat healthier food

Although it may be a bit difficult to always eat healthy food, the benefits of such a diet are definitely worth the effort. Your muscles and the whole body need proper nutrition to function optimally and be strong. The stronger the body, the less susceptible it is to the harmful effects of sedentary lifestyle.  

Have enough rest and sleep

Finally, after a long day at work, your body needs to rest and regenerate. Make sure that you don’t stay up late if not necessary and have between 7 and 9 hours of sleep.