6 Stats About Sitting Through a 9 to 5

6 Stats About Sitting Through a 9 to 5 : Sitting through a 9 to 5 desk job is unfortunately the norm for most people today. We wake up, grab a quick coffee, then head off to work where we sit for eight hours. Most people also eat their lunch at their desks without ever standing up or walking around. On the other hand, some people have the opportunity to utilize a bike desk at work. But you might be wondering just how many calories a desk bike burns and how it can help break out of a sedentary lifestyle.

If you don’t go the gym when you get off work or if you don’t walk home from work, this means you are also sitting for most of the evening at home whether you are eating, watching TV, or going straight to bed.

Even though this is the norm for most people, it does not mean it’s healthy. This guide will go over the top things you need to know about what is happening to your mind and your body if you are sitting at a desk job from 9 to 5.

Risk of Health Issues

Those that sit for long periods have a sedentary lifestyle and this comes with a lot of consequences. When you fit for 8 hours a day, you are more at risk for heart disease, certain types of cancer, and type 2 diabetes.

Sitting for long durations of the day can have many negative consequences on your health including not being able to sleep well, having declining mental health, and having weaker bones.

For those sitting eight hours or more a day, doctors say they are at very high risk of developing several health conditions.

This is why if you have an unavoidable desk job, you need to do everything in your power to make sure you are getting exercise whether it be before work, after work, or even during work.

More and more companies are allowing people to take longer lunch breaks so that they have a  chance to walk around, get some fresh air, and take a break from being at the desk all day long.

You can also consider getting something like a standing desk or an exercise bike to have at work so that even though you are still working, you are getting in some physical activity at the same time rather than sitting in a chair.

Changes in the Body

It’s no secret that your body and mind change when you are sitting for prolonged periods. If you are sitting for too long for days and days on end, here are some of the changes you can expect in your own body.


Many people who sit on the computer for most of the day complain about pain in certain body parts including the neck, the lower back, the thighs, the wrists, the hands, and the shoulders.

As you sit for two hours or more, the risk of these discomforts rises and you might find yourself needing regular physical therapy and massages to combat all the discomfort you are feeling.


Hypertension is serious when not treated because it can lead to many different health conditions including leg swelling, reduced blood flow, stroke, and heart disease.

Many people who work prolonged desk jobs experience hypertension and then they go on to have other heart and cardiovascular diseases if they do not start getting active.

Mental Health Decline

The mind needs to be active just like the body. If you are sitting all day long and you do not have the time to do activities you enjoy, you will find that your mental health changes. Some people also experience mental health decline and they find they no longer enjoy the same activities or they don’t want to spend time with friends and family anymore.

Some people also just report that they feel exhausted after sitting all day. This is because even though your body is not active, your mind is still working overtime and you feel fatigued.

Slower Metabolism

If you have noticed weight gain since you started working your desk job, you are not alone. Sitting all day without activity makes your metabolism slow down which makes it super easy for you to gain weight and have a hard time getting it off.

Many companies also do not allow for proper lunch breaks so you might be snacking throughout the day rather than eating a proper meal.

To speed up your metabolism, try to stand up and stretch when you can. You can also try going for short walks or doing some exercises in the office when possible.

Changing the Way You Feel

Sitting from 9 to 5 is not sustainable and it opens doors for many potential health issues later on down the road that can be hard to reverse or recover from. It’s recommended that you try to get 150 minutes of moderate-intensity activity every week.

It’s easy to break this up into sections such as doing 30 to 45 minutes of activity several times a week.

Moderate intensity activity is things like riding a bike, walking quickly, or doing activities like water aerobics.

You can also incorporate some lower-intensity workouts if you have the time such as more leisurely walks or some light weight lifting.

If you have not exercised for a long time and you feel that your body is weak, you can begin with small exercises and then work your way up to the ones that are more moderate in intensity.

If you feel like your body has changed since your desk job and you do not know how to get back on track with exercise and being active, you can always speak to your doctor, a personal trainer, or a dietician as all these people can help make exercise plans for you.


Sitting from 9 to 5 has detrimental health effects that can be long-lasting. You want to make sure you are trying to remain as active as possible even if you are limited on time. Most people find that they can be active at work whether it be just stretching, walking with co-workers, or getting some exercise equipment for the office.






6 Stats About Sitting Through a 9 to 5

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