We all know that the more we move during the day, the better it will be for our health. However, today, many people work at desk jobs without getting up from their seats all day long. Increased inactivity can also lead to some health problems. 

In a scientific study conducted in the USA, it was stated that sitting too much is harmful to human health, and it is necessary to be active in daily life to alleviate the damage caused by sitting all day. To avoid the negative effects of a sedentary job, we will give a few recommendations for the people have a desk job.

1. Problems Caused By Working In Sedentary Jobs

The number of sedentary jobs and desk workers in today's world has increased a lot. This situation, which binds us to the table, brings risks to our health.

If we do not apply a healthy diet and do not open up areas where we can move, in the medium term. In that case, our waist region will gain fat and we will gain weight. This situation will invite problems such as deterioration of general health, especially heart health.

Sitting for a long time can also cause hip and lower back pain, lower and upper back pain, shoulder, wrist and neck discomfort.

Our general health needs to pay attention to the negative effects of working at a desk. Experts state that musculoskeletal diseases are mostly seen in computer users, students, writers, bankers, civil servants and office workers such as secretaries.

2. What Can We Do Against Weight Problems?

The human body is accustomed to a dynamic lifestyle by nature. The hours when you are still and resting your body should be your sleep hours. For this reason, if you work in a sedentary job, you should devote at least 30 minutes daily to sports.

• You can take 10-minute walks during your lunch breaks or when you enter the office. These short walks will keep your body fit and make you feel more dynamic.
• You should choose your daily diet according to your lifestyle and drink at least 1.5-2 liters of water per day.
• Ventilate your work area. Even ventilation in your room or office for ten minutes every two hours will make you feel refreshed.

3. It Is Important That Your Working Environment Is Healthy And Ergonomic

Our offices, room, desk and chair, where we spend most of our day, have important effects on our general health in the long run. A healthier work environment will reduce the problems caused by inactivity and help improve your quality of life.

• Since it causes nerve-tendon damage, it is necessary to keep the arms below the table surface and accordingly, the wrists should not be kept constantly on the edge of the table.
• It is important that the tables and chairs are ergonomic and that their adjustments are made.
• Monitor, keyboard, and mouse should be arranged according to the individual.
• A suitable light source should be selected in the working environment. Having a computer screen much brighter than your workspace can lead to vision problems over time.
• The proper posture of the body should be adjusted during sitting and standing. 
• The chair used should be able to go back and forth, rotate 360 degrees, can be adjusted in height, and support the waist slope, the back support should be adjustable, and the seating surface should not put pressure on the hips from the side.

4. Exercises You Can Do While Working

There are also many stretching movements and exercises that you can do while sitting down during the day. You can reduce the physical problems caused by inactive office life with simple activities while working.

• Make your phone calls on foot. Take a few laps around the office during the conversation.
• If you don't work on a very high floor, use the stairs instead of the elevator.
• Slowly bend your neck forward. After waiting for 3 seconds, slowly return to the normal position.
• Tilt to the right, and hold for 3 seconds. Return it to its normal position.
• Tilt back, and hold for 3 seconds. Return it to its normal position.
• Tilt to the left, and hold for 3 seconds. Return it to its normal position.
• Inhale and lift your shoulders. Hold for 3 seconds and lower by exhaling. Repeat this movement as often as you can.
• Slowly rotate your wrists 10 times clockwise, then 10 times counterclockwise. This exercise is a great solution to prevent possible problems with your wrists and even prevent Carpal Tunnel Syndrome.
• Repeat the above movement for your wrists your ankles.