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Journalism of Courage
If you’ve been feeling sluggish, bloated, or gaining weight despite no major changes in your diet, your 9-to-5 desk job might be to blame. While office work doesn’t seem physically demanding, hours of prolonged sitting and limited movement can slowly take a toll on your body’s metabolic processes. And the signs are often subtle at first — until they snowball into persistent fatigue or unexplained weight changes.
Kanikka Malhotra, consultant dietician and certified diabetes educator, tells indianexpress.com, “Even if you exercise before or after work, prolonged sitting can slow down your metabolism and limit the quantity of calories you burn. When you sit, your body consumes far less energy than when you stand or move around. This means that sitting for extended periods can make it more difficult to maintain a healthy weight in the long run.”
More significantly, she adds that sitting too much can “influence how your body flips between burning carbs and fats for energy, a process known as metabolic flexibility.” When your body’s flexibility declines, it struggles to balance blood sugar and fat levels effectively, increasing the risk of health issues such as insulin resistance and heart disease.
Exercise is beneficial, but it cannot counteract the harmful effects of sitting for hours on end. “That’s why it’s critical to take short breaks throughout the day, such as standing up or walking for a few minutes every 20-30 minutes,” stresses Malhotra.
But how do you know if your desk job is actually the culprit?
Malhotra highlights the following:
Gaining weight around your waistline: If you see your waistline expanding, it could be because sitting all day burns less calories and promotes fat accumulation around your stomach.
Higher blood pressure: Working long hours at a desk can elevate your blood pressure, putting additional strain on your heart and blood vessels.
Rising blood sugar levels: Your body may struggle to process sugar if you don’t move around much. This could lead to elevated blood sugar levels or possibly prediabetes.
High cholesterol: Sitting for hours can lead to higher levels of “bad” cholesterol and triglycerides, both of which are linked to heart disease
Feeling tired all the time: A sluggish metabolism can leave you feeling drained and low on energy, even if you’re getting enough sleep.
Muscle weakness: Your muscles, especially in your legs and core, can weaken if you’re not using them regularly, slowing your metabolism even more.
Malhotra suggests, “You can improve your general health and metabolism by making minor adjustments while working at a desk job. Standing up or going for a little walk every hour, even if it’s only for a few minutes, can help your body manage fats and blood sugar.”
The time of meals is also important. Your body’s natural rhythms are better served by eating your primary meals earlier in the day opposed than having a large dinner late at night. Even adjusting your desk posture can have an impact. Maintaining an active and attentive lifestyle throughout the day is made easier by good posture, which also helps to lessen aches and weariness.
Another great way to stay active is through ‘deskercise’ — simple exercises you can do right at your workstation, like chair squats or seated leg lifts. These movements help burn calories, improve circulation, and even build muscle, which boosts your metabolism even while you work.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
