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Desk jobs increase the risk of Heart disease- How to reverse it?

A sedentary lifestyle and Sitting for more than five hours a day at the desk can lead to many cardiovascular problems.

An analysis in Glasgow, Scotland found that people who spent more time in a sedentary posture during work had a larger waist circumference and an increased risk of cardiovascular disease. The study found that for every additional hour of sitting on top of 5 hours, the risk of cardiovascular disease increased by 0.2%, and the waist circumference increased by two centimeters.

According to a study by the Chinese Academy of Medical Sciences and Peking Union Medical College, employees who sit at their desks for eight hours a day are 20% more likely to have a heart attack or stroke. According to the research, employees who spend less time at their desks and more time moving about may reap health advantages similar to quitting smoking. Long periods of sitting and a lack of exercise are linked to an increased risk of death (8.8 percent) and cardiovascular disease (5.8 percent). Therefore, it is highly recommended by medical professionals that breaks be taken often while working.

India has a high rate of cardiovascular disease.

Historically, heart disease has been the major cause of mortality in India, acting much like a hidden plague. Public health experts believe that India, with less than 20% of the global population, bears the lion's share (approximately 60%) of the world's cardiovascular disease burden. Ischemic heart disease, hypertensive heart disease, and cerebrovascular illness are among the most common health issues people in India face.

Poor posture, declining mental health, and increased stress are all consequences of sitting for extended periods. Long periods of sitting are also linked to an increased risk of cardiovascular disease, diabetes, high cholesterol, and osteoarthritis, among other health risks. All of which can contribute to and lead to heart failure.

Tips to get rid of desk job-related health problems

  1. Use a standing desk or improvise with a high table or counter.

  2. Change your position frequently such as standing while using the phone or walking laps within the office. Ideally, a small break from sitting is recommended every 45 minutes to an hour.

  3. Keep a good sitting posture by maintaining a straight and neutral spine, shoulders retracted, and the buttocks positioned deep in the chair.

  4. Simple exercises like stretching, walking, or marching on the spot can be performed during breaks.

  5. Correct placement of the computer screen and mouse with respect to the height of the office worker prevents slouching or reaching forward constantly in order to work on your computer.

  6. Place your feet on the floor or on a small stool to ensure that your legs are supported with the hips, knees, and ankle at 90 degrees.

  7. Engage in some form of low to medium-intensity physical activity to help restore normal mobility. One hour of low-intensity cardiovascular training is recommended for every eight hours of sitting.

  8. Look for active options in the workplace that can promote your health such as taking the stairs rather than using the elevator to boost muscular endurance.

  9. Play recreational sports with your peers or colleagues to maintain general fitness and assist in the reduction of stress levels due to work pressure.

  10. Maintain good sleeping habits for optimal functioning at your workplace by sleeping for 6 to 8 hours every night.

  11. Eat a healthy and nutritious diet including proteins, natural fats, and complex carbohydrates to maintain good health. The proteins and natural fats, along with green leafy vegetables and fibrous fruits, should form the bulk of your daily food intake.

  12. Yoga, meditation, mindfulness, and massages are useful techniques to reduce anxiety and high-stress levels that come from your job.

Simple stretches for desk workers

Chronic deskwork-related muscle strain and soreness might leave you feeling exhausted and unable to get out of bed. Here are some stretches you may perform at your desk to avoid that kind of discomfort. The resulting motions may also be beneficial for the heart.


  1. Opio, J., Wynne, K., Attia, J. et al. Overweight or obesity increases the risk of cardiovascular disease among older Australian adults, even in the absence of cardiometabolic risk factors: a Bayesian survival analysis from the Hunter Community Study. Int J Obes (2022).

  2. Tigbe, W., Granat, M., Sattar, N. et al. Time spent in sedentary posture is associated with waist circumference and cardiovascular risk. Int J Obes41, 689–696 (2017).

  3. Recent trends in coronary heart disease epidemiology in India-

  4. Obesity is major determinant of coronary risk factors in India: Jaipur Heart Watch studies-

  5. Study says sitting for over 8 hours in office increases heart disease risk (and simple tips to reverse the harm done by extended sitting)

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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