Landing a nine-to-five desk job is a dream come true for many people out there. However, no matter how comfortable a chair you land up in and how quickly you climb up the corporate ladder, the bottom line is – you will remain seated for quite a big chunk of your day, every day, for the rest of your office life.

Office Workout For White Collar

And while that may make you happy (especially if you’re landing a fat pay check at the end of every month), sitting for such long periods of time can adversely affect your health if you’re not careful.

We keep on sitting in one posture or we limp down in to a wrong one, both practices are damaging for our spine and muscles. This damage cannot be felt in the start but with time sitting, standing, and bending become painful. Read on to find out why it’s absolutely vital to work out at a white-collar job and how to go on about it. Sitting in the same posture can predispose you to the risk of developing.

1. Stomach Ulcers: Research has shown a correlation between sitting at work and developing stomach ulcers. This is especially true if you snack and munch as you sit throughout your day at work. The risk is higher if you also consume caffeinated drinks. Computer/I.T professionals, receptionists and desk job professionals etc usually suffer from it.

What You Should Do: Get up from the chair and take a two-minute stroll around the office after every half an hour.

2. Spinal Pain: Lower back pain can develop pretty quickly if you continue to sit in the wrong posture at your desk. Mostly teachers, dentists, doctors and desk job professionals suffer from it.

What You Should Do:  Make sure you’re sitting straight in your chair. Adjust the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day. No slouching!

3. Neck Pain: A stiff turtleneck may develop if the neck is kept in the same position for hours on end. A stiff neck affects your concentration levels and drains your energy. It can also make you irritable and short-tempered, a big no-no at work. Surgeons, people who work on computer and People who sit on the floor and work mostly suffer from it.

What You Should Do: It’s easy to forget to move and keep staring at that computer screen for hours but you need to stretch your neck and move it around after every half an hour at work lest it gets stuck at the same awkward forward drooping angle forever.

4. Weak Eyesight: Continuous staring at artificial light can be injurious to your eyes in the long run and may increase the risk of Macular degeneration.

What You Should Do:  Wear ’em sunglasses like a boss while you work. Your eyes will thank you.

Tip For All: those who take care of themselves preemptively will be safe from these problems, which may seem small to you but are painful once developed. Try these simple and quick stretches at work and watch your work productivity soar.

Rule For Stretches Are: keep breathing during a stretch, maintain any stretch posture for 10sec- 30sec and do them in sets of 1 to 3.

A healthy mind lies in a healthy body. If you are not physically fit, climbing up the corporate ladder can be a strenuous exercise and might have permanent adverse health manifestations. Exercise at work and become an alert, active, happy and productive worker.