Desk jobs compel you to sit for longer hours. This can be challenging for those living with diabetes, or are at risk of developing it. Sitting for longer hours can raise blood sugar levels and also increase insulin resistance, which may lead to weight gain.
Nevertheless, diabetes management doesn’t have to be sacrificed for deadlines and meetings.
"Simple, consistent habits incorporated into your workday can make a real difference to health, energy levels, and long-term wellbeing. The challenge with desk jobs is that they encourage long periods of inactivity, which can worsen glucose control,” says Dr Vikram Vora, Medical Director and Chief Health Officer (Indian Subcontinent), International SOS, tells Moneycontrol. “Even people who are generally active outside work can see spikes in blood sugar if they remain seated for hours without movement,” he adds.
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How to control diabetes
The good news is that tiny adjustments can have a big impact. Standing during calls, stretching between meetings, and choosing balanced meals are practical steps that can be integrated into any office routine. Consistency, rather than perfection, is the key to managing diabetes successfully.
Managing diabetes at a desk isn’t just about food, it’s about your lifestyle. Managing stress, getting good sleep, and taking medication all play a part in keeping blood sugar levels stable. Ignoring these factors can make even a healthy diet ineffective. By approaching diabetes management with mindfulness, those doing a desk-job can maintain productivity while protecting long-term health.
How to stay healthy at work
Dr Vora shares simple ways to stay healthy at work:
Move, even while you work: Limited mobility doesn’t mean immobility. Stand or stretch for two to three minutes every half hour. Try standing meetings, short walks during calls, leg raises, seated marches, or shoulder rolls to improve circulation and help regulate glucose.
Also read | Control blood sugar: 5 simple food and drink swaps that will help you manage diabetes better
Eat smart, not just less: Choose meals with lean protein, fibre-rich vegetables, and whole grains. Keep healthy snacks like nuts, roasted chickpeas, or fruit at your desk to avoid processed foods. If eating out, pick grilled over fried options and ask for salad dressings on the side.
Manage stress proactively: Work pressure raises cortisol, which can spike blood sugar. Short breathing exercises, five-minute mindfulness sessions, or simply stepping away from your desk can lower stress. Sleep matters too — poor rest undermines diet and exercise efforts.
Monitor and medicate: Regular blood sugar checks show how your body reacts to food and stress. Take prescribed medication consistently; skipping doses can cause complications.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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