TODAY’s Never Have I Ever series offers guidance about procedures and practices our trusted health experts would never participate in. Discover why they should be avoided and which healthy practices you should turn to instead.
Our jobs can take a toll on our mental health, stress levels and even our hearts. The seemingly tamest career choices can prove riskier than others, says Dr. Carina Fadel, doctor of internal medicine and cardiology at Henry Ford Health.
Work-from-home jobs, in particular, she says, tend to incite more sedentary days, compared to on-site jobs that might prompt employees to take the stairs, walk between conference rooms and head down the block for lunch. While this activity might seem inconsequential, it helps to circulate the blood and mitigate cholesterol levels and blood sugar levels — all benefits to our cardiovascular health.
There’s no denying that working from home has many unique perks, but it might be impacting your heart more than you know.
Never Have I Ever: Recommended Working From Home Without a Movement Plan
If you’re sedentary for hours every day while working from home, Fadel says that you risk “not getting your blood flow going, and with that comes an increased risk for developing blood clots.”
She adds that a sedentary lifestyle also increases the likelihood of weight gain and plaque buildup in the arteries, and can contribute to higher cholesterol and blood sugar — all of which can then lead to coronary artery disease and increased risk of heart attack or stroke.
Research from the American Heart Association on the health risks of a sedentary lifestyle supports Fadel’s concerns, indicating that sitting too much can increase one’s risk of illness and death.
On average, adults spend between six and eight hours a day being sedentary. That number is even higher for those older than 60.
Even if you have an active lifestyle and follow recommendations for physical activity, you may still have an increased risk of heart failure and death from cardiovascular disease if you’re sedentary more than 10.5 hours a day, one study found.
What to Do Instead
There’s no need to overhaul your career if you work from home. But Fadel stresses making time for movement throughout the day, even if you’re an avid exerciser.
Set a timer for every two hours, she recommends. Each time it goes off, remind yourself to stand. “It doesn’t have to be a walk, but get up and stand,” says Fadel. Even that minimal burst of movement is beneficial for heart health.
In fact, research has found that those who stand more often while working have improved vascular function in their lower bodies and improved markers for their cardiovascular health. That’s in part because simply standing up promoted more movement during the workday.
If you find success with the timer method, you might even find it worth investing in a standing desk, adds Fadel.
Fadel also recommends fitting in short walks throughout the day for 20-30 minutes. And if you can’t get outside or step away from your computer for too long, she suggests a walking pad you can store under your sofa or bed when it’s not in use.
Finally, make time for substantial exercise before or after work, Fadel adds. The United States Physical Activity Guidelines for Americans recommends adults aim for at least 150 minutes of moderate-intensity aerobic physical activity or at least 75 minutes of vigorous activity per week.
It’s never too late to start, she adds.
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