Summary of How Desk Job is ruining your health | The Simple Health Series | Episode 2

Key Wellness Strategies and Self-Care Techniques:

Understanding the Risks of Sedentary Behavior:
- Sitting for extended periods can increase mortality rates by 16% and elevate risks for heart-related issues by 34%.
- Sedentary lifestyles contribute to weight gain, reduced insulin sensitivity (increasing diabetes risk), and mental health issues like stress and anxiety.
Early Red Flags of Health Issues:
- Weight gain
- Shortness of breath during physical activities
- Back pain and overall stiffness
- Mental health challenges

Age-Specific Recommendations:
- Ages 18-24: Limit social media use; engage in sports (basketball, football, cricket) and strength training.
- Ages 25-40: Compensate for muscle loss (3-8% every decade post-30) with regular weight lifting.
Stretching Exercises for Desk Job Workers:
- Neck Stretch: Bring hands back to sides, bend neck to each side (10 reps).
- Lower Back Stretch: Sit on the edge of the chair, lean forward, hold for 2 seconds, repeat.
- Shoulder Rolls: Roll shoulders backwards while seated to relieve tension.
Movement Recommendations:
- Aim for 10,000 steps daily or split walking breaks every hour to maintain activity levels.
- Walk for 10 minutes after meals to improve blood sugar levels by up to 22%.
Nutritional Advice:
- Focus on protein-rich meals and limit sugar intake to support overall health and hormone balance (testosterone levels).
Sleep Recommendations:
- Aim for 7-8 hours of sleep to reduce the risk of heart-related diseases and improve mental health.
Health Insurance:
- Consider obtaining a good Health Insurance plan as a proactive financial decision to manage future health expenses.

— 00:00 — « Sitting is the new smoking. »

— 02:28 — « Should there be a warning label on your chair like on cigarettes? »

— 04:43 — « When we say that physical activity is the new smoking, that is not easy; it is actually backed by real evidence. »

— 09:45 — « Just remember that all this will be meaningful only if your health is not compromised. »