Your desk job is secretly harming your health, here's how to keep stroke, Type 2 diabetes, dementia away

Stroke causes: Lack of exercise contributes to the buildup of fatty deposits in the arteries, which can increase the risk of stroke. Regular physical activity helps to improve blood circulation and overall vascular health (Image: Canva)

Your everyday lifestyle shapes your health. If you work at a desk, you might frequently experience symptoms like a stiff back, strained eyes from staring at the screen, and increasing fatigue. Hours go by with minimal movement except for a quick coffee break, leaving your muscles feeling weak, your focus waning, and your mood dropping.

Prolonged periods of inactivity, can negatively impact your health. When you sit for extended periods, your body’s metabolic rate slows down, leading to weight gain and increased risk of chronic diseases. The lack of movement also leads to poor circulation, weakening your cardiovascular system, and can negatively affect mental health.

Insufficient physical activity and poor posture can contribute to a range of serious conditions that include:

Heart disease: Inactivity is a major risk factor for cardiovascular diseases like heart attacks and strokes. The heart requires regular exercise to maintain healthy blood pressure and cholesterol levels. Without it, you’re at a higher risk for heart disease. Add brisk walking into your daily routine. A 30-minute walk five times a week can significantly improve heart health.

Stroke: Lack of exercise contributes to the buildup of fatty deposits in the arteries, which can increase the risk of stroke. Regular physical activity helps to improve blood circulation and overall vascular health. Try alternating between sitting and standing while working. Using a standing desk can improve circulation and reduce stroke risk.

Type 2 diabetes: A sedentary lifestyle is a leading cause of type 2 diabetes. Regular exercise helps regulate blood sugar levels and improves insulin sensitivity, reducing the likelihood of developing diabetes. Engage in activities like cycling or swimming. Just 20 minutes of moderate exercise daily can help control blood sugar levels.

Dementia: Regular exercise enhances brain health and can delay the onset of dementia. Physical activity improves cognitive function, memory, and mental sharpness, lowering the risk of cognitive decline. Participate in social activities or join a fitness class. Activities that involve both physical and mental engagement, like dance classes, can help keep your mind sharp.

Breast and colon cancer: Physically active people have a lower risk of developing certain cancers, particularly breast and colon cancer. Exercise helps regulate hormones and boosts the immune system, which can protect against cancer growth. Include strength training and aerobic exercises into your weekly routine. Regular workouts can help maintain a healthy weight and reduce cancer risk.