June 09, 2021 4 min read

“When we work, we tend to get overly serious that we’re likely to submerge ourselves into it. We depend on our daily jobs and we fulfill our aspirations from it. But working too much can take a toll on our health. The resources which have been providing and sustaining our needs to survive may be the same who’d take it all back…”

You work day in and day out hunching over at your desks that you didn’t even notice how time just flew by. Most of the time you’re working with your heads down for long periods trying to get things done on time, but sometimes just sneaking in some time to check on your mobiles for IMs and catch up on gossip. Whatever it may be, when you’re chair-bound and, sadly, just staring at your computers or gadgets, you’re putting yourselves at various health risks because of sedentariness

Desk jobs most often than not predispose an individual to a sedentary lifestyle. Desk workers sit at their desks for long hours, then sit in their car going home, sit down for dinner with the family, and then finally sit and unwind on their sofa.  

  • FACT: In a survey conducted regarding sitting time among UK employees revealed that about 54% of the total sitting time in a day were spent during working hours.

Sitting at the desk for too long can negatively affect the employees' physical and mental wellbeing, especially when combined with workplace stressors such as meeting a hard deadline and dealing with a strict boss. Employees struggle to find time to stand, move, and change their postures. This lack of activities can have an adverse effect on employees’ productivity, which when added up to the existing stressors, develops a vicious cycle of negative effects such as low energy levels and low mood. Physically, some may end up with an unaesthetically and unappealing appearance of either the Upper Crossed Syndrome or Lower Crossed Syndrome, and sometimes one might just seem double-crossed with severe postural distortions, affecting both the upper and lower bodies. Imagine yourself with a deformed neck, shoulders, upper back, and chest. How really bad that is, huh! But this isn't at all just an aesthetic issue as the real complication lies beneath the syndrome itself. Many muscles are becoming so tight and weak; joints are getting stiffer; many nerves are becoming overly sensitive that you’d constantly feel pain. You don’t want to be in pain while working, right?!!!

But, what do you do when your job requires you to sit all day? — DON’T JUST SIT, DO SOMETHING…

The Centers for Disease Control and Preventionrecommends to MOVE MORE and SIT LESS…

Adults should be moving more while limiting their sedentary time throughout the day as those who sit less and engage in any physical activity can gain various amounts of health benefits. Physical activity is any form of bodily movement that uses up energy.

The National Health Service (NHS)-UK recommends that adults 18-64 years engage in at least 150 minutes of moderate aerobic activity each week or 75 minutes of vigorous intensity activity a week. It may sound like a lot of time and way impossible as you’re tied to your work, but it’s not. It can be spread out throughout the whole week, so you don’t have to comply with it at once. It could be as short as 30 minutes a day for 5 days a week. You can even break it up into smaller chunks by taking those smaller rest breaks throughout the day so you're not sitting all at once. Here are some ways you can do to meet the guidelines:

  • Walk during breaks:A 5 to 15-minute walk on rest breaks has been found to provide employees with better mood, focus, and less fatigue during the afternoon hours. You can walk to talk to a co-worker instead of just exchanging messages through social media. If you have longer breaks, you can stroll around the building to help recharge your mind for more challenging work ahead.
  • Exercise at your desk:Some ankle pumping and shoulder shrugs and circles can loosen up a tight muscle and can get the blood flow going. You can do some stretching, muscle strengthening, and even short bouts of aerobics right at your desk. Any amount of exercise helps as the benefits are cumulative.
  • Use standing or adjustable height desks: A stand-up desk is a desk that allows you to stand up when working. The use of a stand-up desk has been found to reduce stress and fatigue compared to those who remained sitting the entire workday, along with increased vigor and energy levels while also reducing risk for low back pain.
  • Take the stairs instead of using the elevator:This improves your cardiovascular fitness while also strengthening your leg muscles. Climbing the stairs is considered to be a high-intensity physical activity, which means that doing it can help you meet the target recommendation faster.

Sometimes, it’s how you spend your time sitting! Some physical activity is better than none...

Cognitively demanding activities, such as sitting while reading, actively using a computer, and doing bulks of paperwork, are associated with better executive performances such as working memory, mental flexibility, and visio-spatial memory. From these facts alone, simply sitting doesn’t put you at risk for adverse conditions. The level of physical activity while sitting should also be considered.

The Recovapro Remedy

If you’ve already developed some sore neck or pain in your lower back due to prolonged sitting at work, you can always turn on a Recovapro massage gun and hit these painful areas for immediate relief. It’s both an inexpensive and effective solution to treating your sore and aching muscles and can be a great massage tool to bring at home or in the office.


Background photo created by luis_molinero -