5 Ways To Stay Fit When You Have A Desk Job

Staying at the desk all day is not an easy task. It is associated with many problems, not only physical but also psychological. Generally, when one is involved in a desk job, the only part of the body that moves is our fingers. Yes!! No other frequent movements take place.

According to recent research, people who have a desk job are at high risk of developing health problems as compared to those whose work includes physical activity. Scientific studies have established that the health hazards for office workers having desk job are serious and widespread.

The primary cause of the health hazards for office workers having a desk job is their sedentary behavior. Sedentary behavior is one of the important risk factors for poor health and mortality. Sedentary behavior is defined as behavior which includes very less energy expenditure. Sedentary behavior is associated with very less or no movement, as a result, it increases the risk of weight gain or obesity. Apart from weight gain or obesity, sedentary behavior is also associated with the increased risk of developing diseases like diabetes mellitus, stroke, and high blood pressure.

Understanding the effects of sitting all the time on a desk on the health is essential and it is important to take some steps to ensure that the jobs don’t kill us. Some of the ways that can help you stay fit even while doing a desk job are as follows:

1. Breakfast

One of the most important tip to stay healthy is to never skip breakfast. Breakfast is the most important meal of the day. Breakfast provides all the required nutrition to our body and adds fuel to it to make it ready for work. Breakfast not only allows you to stay fit but it also has a positive impact on the cognitive function. Breakfast allows the intake of various important nutrients which boosts various systems in the body that prevents the development of different health problems.  

Also, a majority of studies have observed that people skip their breakfast are more likely to be overweight and this is due to an increase in the snacking and a higher intake of high fat food throughout the day. When an individual skips breakfast, he or she is more likely to consume snacks while sitting and working. As a result, more calories are consumed. Weight gain occurs when there is an imbalance between calorie intake and energy expenditure. Skipping breakfast could lead to an increase in calorie intake with no energy expenditure.

2. Drink plenty of water

Water is a necessity of life. Water is essential for us as it is important for normal bodily functions. Intake of an adequate amount of water provides various health benefits such as it boosts the cognitive system, helps in weight management, improves the functioning of kidneys, and adds a glow to a face.

Research has suggested that if you have a desk job and you feel that you are gaining weight, drinking plenty of water can aid weight loss. Increasing the intake of water is considered to be a proven remedy for weight loss. Also, Drinking plenty of water flushes out toxins from the body and reduces the risk of various infections.

Weight gain or obesity is the primary causative factor for many health problems. It is believed that the increased risk of developing cardiovascular or metabolic disorders are due to obesity. Drinking water helps you shed extra pounds. Therefore, drinking plenty of water during working hours can prevent weight gain and as a result, reduced risk of many other diseases as well. 

 Also Read: Water: The Key Liquid For A Reason

3. Engage in physical activity whenever possible

It is very well known that energy expenditure is an important step for weight management. Eating leads to calorie intake and when excess calories from food are not expended, it causes weight gain. It has been observed that employees who have a desk job are more likely to avoid morning walks and exercises, therefore are at increased risk of obesity.

It is advisable to all the employees who have a desk job to engage in physical activity whenever possible such as taking the stairs. Prefer using stairs instead of the lift, this will lead to energy expenditure which will helps you stay fit and healthy.

4. Take adequate sleep

For centuries, it is believed that there is a strong relationship between sleep and weight management. Both the quality and quantity of sleep affect the weight of an individual. Evidence suggests that people who do not take an adequate amount of sleep at night are more prone to be overweight. Lack of sleep highly contributes towards high body mass index. One of the reasons why sleeping late at night cause weight gain is that late night sleep leads to an increase in calorie intake.

Also, decreased quality and quantity of sleep is associated with fatigue or increased tiredness. This could make you feel stressed out during working hours and stress is directly or indirectly associated with impaired health. Stress leads to the activation of behavioral responses that increases the risk of high body mass index and it also releases cortisol that can have a negative impact on the health.

5. Take your lunch

Another way to prevent health from the adverse effects of desk jobs is to bring your lunch. Eating pattern has a lot to do health. According to researchers, it has been observed that many employees do not get their lunch from home and are seen purchasing lunch or in short junk. Junk food is high fat food that does not add any nutrition to the body but increases calorie intake.

Therefore, getting lunch from home will not reduce total calorie intake in the body but will also provide nutrition that allows the body to prevent the development of various health problems. The adequate amount of nutrients in the body is extremely important as every nutrient has its own role to play in the body. 


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Jim Carson

Jim Carson is the writer for the mental health section of CheapMedicineShop.com. He is certified in clinical mental health counselling and has conducted cognitive behaviour therapy for war veterans struggling with PTSD. Professionally and personally, Jim is an astute observer of human behaviour that reflects well in his work.