Killing Me Slowly

Is your job killing you? If you work in an office and sit for more than six hours per day, it might be. According to a recent study by the American Cancer Society, people who sit for 6+ hours per day are 18 percent more likely to die than those who sit less than three hours per day.

I’ve heard that sitting for long periods of time can be bad for you, but at the same time, I have heard that exercise can help combat it. Apparently, that’s not 100 percent true. The study suggests that being stuck at your desk for hours can increase the risk of death despite the time you spend in the gym. The key to success may be getting up periodically and moving your body throughout the day. This supplements the 30-45 minutes you may spend at the gym, and although time in the gym doesn’t completely make up for the long hours of sitting at your desk, the death association is greater for those who do not exercise at all. Bottom line, exercise helps, but it doesn’t completely stave off long periods of sustained inactivity.

Those who sit for a long time without breaks are strongly encourage to take frequent walking breaks. A few minutes climbing the stairs can also help reduce the risk of heart disease. Reducing your stress is another key factor. The American Heart Association claims that the strain of work puts women at a 40 percent higher risk of heart disease, especially for those who are in jobs with “high demand and little control.” Cardiologist Dr. Sreenivas Gudimetla states, “The high-paced environment, the expectations, the deadlines, the things you have to meet in order to stay in your job, I think, creates a high level of stress that can indirectly lead to the development of heart disease.” He recommends that people make up for it by getting lots of exercise, scheduling regular checkups, knowing their numbers (cholesterol, blood pressure) and testing for their risk of diabetes.

Unfortunately, my family has a long history of diabetes, and my father suffered a stroke last year due to a blocked artery. This means I have a very high risk of also developing heart disease and diabetes without even considering the stress and the many hours I spend behind a desk. I’m a prime candidate for problems whether I like it or not. I find it a little scary, intimidating at the least. But knowledge is power, and heart disease can often be prevented with the right course of action.

The Mayo Clinic recommends five heart-healthy tips to start living a more risk-free lifestyle.

1. Don’t smoke or use tobacco: I think that by now we all know smoking kills. It’s pretty obvious; no further explanation needed.
2. Exercise for 30-60 minutes on most days of the week: Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which can be a factor in heart disease.
3. Eat a heart-healthy diet: A special diet called the Dietary Approaches to Stop Hypertension (DASH) can help protect your heart. This diet includes foods that are (1) low in fat, cholesterol and salt and (2) rich in fruits, vegetables, whole grains and low-fat dairy products.
4. Maintain a healthy weight: Excess weight leads to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes. Check your BMI to make sure your weight is healthy.
5. Get regular health screenings: Schedule time with your doctor to check your numbers. This is the best way to predict what is secretly happening inside your body and identify early warning signs.

I’m doing a good job in 2-3 of the 5 tips, but I need to do a better job of exercising regularly/taking breaks throughout the day, and I need to watch my diet more carefully. I think it’s also time to schedule a check-up with my doctor. Hmm, where did I put her number?

I’ve often joked that my job was killing me, but I didn’t think it was really true. It’s now time to make sure it doesn’t!