By DAMON RASKIN, M.D. | Special to the Palisadian-Post
Q: I’ve noticed lately that I’ve had a difficult time balancing my work and health. For work, I sit in my chair most of the day—every day. Will this inactivity have a long-term effect on me? What would you recommend, and should I be worried?
“All work and no play makes Jack a dull boy” has been a recorded proverb since the year 1659. Clearly, the idea of work/life balance has been an important theme for hundreds of years with good reason. With the New Year fast approaching, this is a great time for you to start planning how to make some changes in your lifestyle to promote better health. Getting up off that chair is a great place to start.
Sitting at your chair most of the day every day can definitely have an impact on both your physical and mental health. For starters, add in some break times during the day by setting an alarm on your phone. You can use these 10 to 20 minutes to take a walk outside, run up and down some stairs or do light exercises with resistance bands which are inexpensive and portable.
If you are not a “gym rat,” you can still get all of the exercise you need in other ways. Experiment and find something you like to do, and make it fun by doing some activity with a friend, family member or coworker. Consider getting a standing desk which may also improve posture and circulation.
Inactivity can make you less productive at work even if you are sitting in your chair all day trying to get things done. Blood flow to the brain can increase mood and creativity. Many of my patients who are not active at all develop chronic medical conditions such as obesity, high blood pressure, high cholesterol, diabetes and even heart disease. Increasing your activity can play an integral role in preventing these conditions and treating them if you develop them.
If you are really stuck at your desk, speak to your doctor to find out if there is a medical reason preventing you from exercising. Use this opportunity to get a complete check-up including a thorough exam and bloodwork. I have had many patients wonder why they are just too tired to exercise or even move around, and a work up reveals that they have an underactive thyroid, or have a sleep disorder such as insomnia or sleep apnea. These are just a few real examples, but many more conditions such as depression and fibromyalgia can present like this as well. It is especially important to get checked out if this is a change in how you normally are.
These are especially difficult and stressful times for many right now, given the ever-evolving pandemic as well as economic pressures. Worrying about your inactivity won’t help, but making some realistic goals and executing them will go a long way toward better outcomes. Once you set small goals such as 20 minutes of vigorous exercise three to four times per week as well as stretching during the day, you will start to feel better both physically and mentally. You will feel sharper and even more confident. You will even be efficient and get more accomplished in both your personal and professional life. So get up off that chair now. You do not want to end up a dull boy like Jack (or a dull girl like Jill).
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