For better health at work, you could also consider making small changes at the office. For example, ensuring better posture and taking frequent breaks away from your desk might be the difference between a good day's work or a bad day at the office.
There have been many infamous tales of stressed-out and overworked "salarymen" who keel over at their office desks from a sudden heart attack or stroke.
In Singapore, while workers might not be subjected to quite the same extreme conditions, working long hours can still be hazardous. As for me in my office, I often do dispensing or taking medication without sitting all the time for typing Doctors' prescription. It's good for your health to be away from the eye strain & backache. University of Toronto scientists have found that, regardless of regular exercise, long periods of sitting is associated with higher rates of disease and death.
Long sedentary periods were associated with an increased risk of dying as well as an increased risk of some forms of cancer, especially breast, colon and colorectal, cardiovascular disease and especially diabetes. So avoiding sedentary time and getting regular exercise are important for improving your health. It's not good enough to exercise for 30 mins a day and be sedentary for 23 and a half hours.
Sitting too much can also have short-term effects such as pain, muscle strains and an increased risk of deep vein thrombosis (DVT), which is a potentially lethal complication. Prolonged sitting reduces body movement, making muscles more likely to cramp or strain when stretched suddenly. It can also cause lower-back aches due to awkward or slouched posture. These in turn can lead to muscle fatigue and strain, and eventually pain in the back and neck.
DVT can be caused by prolonged sitting, due to insufficient blood flow returning to the heart from the lower legs. This can be further aggravated by pressure to the underside of the thighs from a seat that is too high. Pregnant women, people with varicose veins and those on hormone therapy could have a higher propensity to this risk.
To counter the effects of prolonged sitting, take a 1 -2 minute break every 20 to 30 mins, as breaks like these are more effective than more occasional longer rests. Or, briefly switch to an alternate work activity that uses a different muscle group such as taking a trip to the photocopier, or walking over to a co-worker to talk instead of emailing or calling them. That will be more friendly & doing like some kind of exercise.
Your sitting posture can also have an effect. Slouching at your desk can cause pain in the lower back, neck and shoulders. You could also feel pain in your wrists as a result of excessive time spent using a keyboard and mouse, especially if your computer setup is not correctly adjusted to your physical dimensions. Please see in the picture for the correct sitting & standing posture.
You can counteract the pains and strains of prolonged sitting by being aware of your posture and by ensuring an optimal workstation design. Better still,change your working posture at hourly intervals. For example, you could alternate between sitting and standing. If you require the use of a desk while you are standing, you should ensure that your worktop can be raised to reduce strain on your neck and upper back while standing.
However, every body can surely encounter in this kind of working situiation and hope these tips will help for your health. It is never too late to pursue the above tips to lead a healthy life to the best of your ability. (P.S. As a remembrance, while I was writing this article, my chair broke and I fell down to the floor. Luckily, my head didn't hit the floor :P)
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