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In the modern world, many people have the most comfortable working conditions possible. A few decades ago, this seemed an unrealizable utopia. It was impossible to imagine how a person could work in an office, spending the whole day in a chair behind a computer. However, reality has exposed a number of problems, turning the fantasy picture into a dystopia. Some unions and occupational health and safety organizations claim that we are on the verge of a new epidemic caused by sedentary work.
It's hard to get a work-related injury in the office, but it's very real to earn serious health problems. The main danger, however, is that it happens smoothly, almost imperceptibly.
Harms of a sedentary lifestyle
Working in manufacturing, agriculture or construction involves a number of risks. Failure to observe safety precautions can result in serious injuries, sometimes even fatalities. Office workers are not at risk, the most dangerous activity is changing the water in the cooler. However, there are other dangers that are not noticeable at first glance. The main one is the workplace itself, which implies a sedentary lifestyle. You don't get physically tired, and it seems that the body is fine, but the costs of the profession have a long-term effect.
A sedentary lifestyle becomes the cause of several serious problems at once. Perhaps loss of visual acuity is the most harmless of them all. Next we note obesity, spinal problems, and finally, slowed blood flow, which leads to cardiovascular disease. A few years of sedentary work can turn a healthy and physically fit person into a wreck, a real “real estate” that is unable to run 100 feet.
In modern life, we have no need to run: dangerous predators are found mostly in zoos, and the tastiest prey is in the nearest store. Therefore, the loss of mobility does not become a catastrophe, does not threaten life. At least, it seems that way. Can't jump, do push-ups or pull-ups? So it is not necessary. The body is in a comfort zone, burning fewer calories, storing fat. One day there is a glitch: you go to the doctor, who states diabetes. Somewhere at this point you begin to envy the factory worker and regret your carelessness. I should have paid more attention to the signals my body was sending.
Emotional and mental health
Even less noticeable, but equally destructive changes occur in the mental domain. This applies to intellectual abilities, emotional and mental state. Office workers are more likely to feel anxious and depressed, even when there is no obvious reason for this.
The fact is that without physical activity, endorphins, sometimes called “happiness hormones”, are no longer produced. Without them, life becomes gray, so people find surrogates, artificial substitutes, such as alcohol or other illicit substances. Affordable but short-term relief leads to addiction and ultimately only makes things worse. New, equally pernicious risks are added to the risks already present.
The person loses self-confidence, at least until they get a serving of endorphin replacements. The brain may believe that it is simply not worthy of joy and happiness. Its destiny is to fill out spreadsheets, answer correspondence, and make calls. This is clearly not a physical activity, but it is not exactly intellectual either. A certain set of functions that allows us to continue to exist.
Following the body, the mind also gives up. It does not necessarily need to develop more, or at least to keep in shape. Salary comes on time, so you can stagnate, even leave some space for comfortable degradation.
Ways to add physical activity to a sedentary job
Regardless of your field of work, office space, or number of coworkers, there are simple and effective ways to add the physical activity your body needs. What's more, these types of activity won't look ridiculous - you don't have to carry dumbbells or do yoga right in the middle of your workday.
Regular breaks
Take small pauses during your workday, take breaks even if you don't smoke or don't like coffee. Use this time to go outside or just walk around the office. It's hard to call this kind of warm-up a workout or exercise, but it's better than nothing.
Misuse the toilet
Use the restroom for something other than its intended purpose. There are no prying eyes there, you can stretch out just the way your body requires. No one will discuss and make ridiculous jokes. You probably shouldn't do push-ups, but the walls are a good place to rest, which is enough for many exercises.
Be a volunteer
Accept small tasks in the office. Changing water in the water cooler, going to the store for paper, refilling cartridges, etc. - anything that involves movement and exertion is suitable. The main thing is not to overdo it, not to turn into a feckless assistant who runs errands to the detriment of his immediate professional duties.
Activity on the way to work
Instead of taking a car or public transportation, consider using a bicycle. You can use a simple formula: you will cover 1 kilometer in about 5 minutes when driving in the city. It is often even faster than other transportation, especially for short distances. You can also walk, at least in the months when the weather permits.
Standing work
Periodically switch to standing work. Naturally, this is inconvenient if you need to type quickly or actively use complex software. However, many functions of monotonous and uncomplicated tasks like making calls and browsing email can be done standing up. The point of this challenge is to avoid sitting when possible.
Give up the elevator
The easiest way to add physical activity is to give up using the elevator. This will be equally beneficial at home and at work. Such an exercise is used by many athletes. For example, basketball players are recommended to walk on the steps to strengthen the muscles of the legs, to make the joints more mobile. Go up to the 5th floor and feel how you catch your breath. Repeat the exercise for a couple weeks, then you'll see positive results.
Walking meetings
If possible and appropriate, plan meetings with colleagues, management or clients not in a café, but somewhere in a park so that you can walk around a bit. Of course, this is not suitable for every situation, but surely you know someone who would welcome such a thing with approval and would be ready to discuss business, strolling leisurely in a quiet and peaceful environment.
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