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The modern work environment has forced a large portion of the population into sedentary desk jobs. Individuals end up spending hours sitting, making it very difficult for them to focus on physical exercises. Technology, on one hand, has made work more efficient, but on the other hand, it has negatively impacted individuals' lifestyles. Prolonged sitting has deleterious effects on health, including backaches, obesity, cardiovascular diseases, and more. However, with small adjustments during work hours, a healthy lifestyle is achievable. In a conversation with Jagran English, Dr. (Prof.) Puneet Mishra, Director & Unit Head, Orthopedics, Fortis Hospital Shalimar Bagh, talked about Health Tips for Desk Workers: How to Stay Active in a Sedentary Job. Here are a few points that help mitigate the hazardous effects of a sedentary job:

• Frequent breaks – It is advisable to take breaks every 30–60 minutes of prolonged sitting. Frequent breaks help improve blood circulation and reduce joint stiffness. During these breaks, standing up, stretching, doing shoulder rolls, and neck stretches can significantly reduce stiffness.

• Physical ergonomics – Maintaining good posture is very important. The computer screen should be at eye level, feet resting flat on the floor, back supported against the chair, elbows at a 90-degree angle, and wrists in a neutral position. Ergonomic furniture can also help reduce the risk of an unhealthy lifestyle. Using a standing desk or a convertible desk allows you to alternate between standing and sitting positions.

• Sitting exercises – Small exercises can be done while sitting at a desk, including leg lifts, seated marches, and neck and shoulder stretches. Stretching the neck, back, and arms while sitting helps to decrease muscle stiffness.

• Hydration – Maintaining good hydration is an important step toward a healthy lifestyle. Drink around 2 liters of water a day and avoid caffeinated and sugary drinks.

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• Balanced diet – Sitting for prolonged hours makes it tempting to snack on unhealthy foods. Frequent unhealthy snacking decreases energy and increases weight. A healthy diet should include plenty of seasonal fruits and vegetables.

• Out-of-work exercises – One should aim to do at least 30 minutes of exercise outside of work hours. This helps to reduce stress and improve cardiovascular function. Activities such as cycling, yoga, swimming, and running can be included in daily life.

• Stress management – Take time for hobbies such as painting or reading, and engage in activities that bring you joy to help relieve stress.

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Finally, Dr. (Prof.) Puneet Mishra emphasized that a healthy lifestyle in a sedentary job requires an active approach. Frequent breaks, physical ergonomics, sitting exercises, a balanced diet, proper hydration, adequate sleep, and stress management can help achieve the desired goal and reduce the deleterious effects of a sedentary lifestyle.