4 tips to make the 9-5 job healthier, according to a top US cardiac surgeon

Back pain, shoulder stiffness, aching knees, and neck strain—sound familiar? If you have a 9-5 job and spend most of your day at a desk, these are some of your common complaints. Well, guess what? You are not alone. Millions of office workers struggle with the hidden toll of a 9-to-5 job. But how do you make this job healthier, without quitting? Dr. Jeremy London, a board-certified cardiovascular surgeon from the US, with over 25 years of clinical experience, has shared 4 simple tricks that can help to make your 9-5 work environment healthier. Take a look.

Health tolls of 9-5 jobs

Sitting is the new smoking. Nowadays, many jobs require prolonged sitting, where employees end up glued to their seats for 10 to 12 hours. This prolonged sitting may be earning the giant corporates millions of dollars, but it's certainly not beneficial for you.

Dr. London emphasizes that humans are not built to be glued to their seats. “If you're like most of us, you spend the majority of your waking hours at work. And if you have a desk job, you probably spend the majority of that sitting down. We're just not built for that,” he said.

He also quoted a study which detailed the impact of prolonged sitting, “There was a landmark study in the Annals of Medicine that showed that prolonged sitting, even if you exercise, increases the risk of type 2 diabetes, metabolic syndrome, cardiovascular disease, and an increase in all-cause mortality. This is referred to as the sitting disease.”


How to make your 9-5 job environment healthier?

Move every 30 to 60 minutes: “Set a timer for every 30 to 60 minutes and get up. Walk around for two or three minutes. Do 10 air squats. This will decrease your cortisol and improve your circulation,” the cardiac surgeon suggests.

Eat home-cooked meals: “Pack your own food for lunch. By meal prepping one or two times a week, you'll be able to stay on your nutritional plan and avoid the temptation for ultra-processed foods,” the doctor adds.

Stay hydrated: Drinking adequate water is key, even when you don’t feel like it. “Even mild dehydration can cause a decrease in focus and an increase in fatigue. Keep a water bottle close by and drink throughout the day, even if you're not thirsty,’ he says.

Give your mind a break: It’s important to take care of your mental health, just like you care for your physical wellness. “Find breathing exercises that you're comfortable with, a mindfulness program, or simply get outside. This will help reset your nervous system during the day and just create a little bit of quiet space,” the doctor shares, in a video shared on social media.

“Remember, small steps, repeated daily, will compound into huge health wins. Don't let your 9-5 work against you,” the doctor advises.

What are you waiting for? Try these simple tricks to tackle the health concerns that come with your job. Let us know in the comments if these steps helped you. Also, don’t forget to share this with your friends and colleagues.