Corporate Wellness

Desk Duty: Why Sitting Can be as Deadly as Smoking

October 28, 2022
Dr. Nikhil Latey
Desk Duty: Why Sitting Can be as Deadly as Smoking

Motion is lotion, isn’t it? Sitting isn't part of our design. You may not think of your office chair or the couch you enjoy binge-watching on when you think of something that might pose a health risk. When you sit for long periods of time, the body deteriorates, according to Dr Joan Vernikos, author of Sitting Kills, Moving Heals.

How Sedentary Are We?

Around three million avoidable deaths are caused by physical inactivity each year (6% of all fatalities). Among noncommunicable illnesses, it is the fourth leading cause of death.

The following studies demonstrate how sedentary we are:

  • According to PubMed Central, 52.1% of participants in the study were not physically active. Studies conducted in India and abroad have reported similar findings. 
  • It was reported that 56.8% of participants in a study conducted in Punjab, India, were not sufficiently active as recommended by the WHO. 
  • According to data from the Indian Council of Medical Research study, Chandigarh has a 66.8% prevalence of physical inactivity.
  • According to a study, 49.7% of adults in southern India were physically inactive.

Sitting and Exercising

Sitting Is the New Smoking
Photo by Gabin Vallet on Unsplash

Marathon sitting sessions cannot be negated by exercise. Lifestyle fitness, whether it is exercise in the gym, running, yoga, pilates, or another form of exercise, will not make you healthier if you sit for long periods of time. Instead, you are more likely to live a happy healthy life if you sit less during the day.

Sitting for Long Periods of Time.

Sitting for long periods of time can actually alter your metabolism. Sitting for just 30 minutes slows down metabolism by 90%. The large leg and gluteal muscles can weaken and waste when sat for long periods of time. 

With weak glutes, the legs are less stable and have less power. If you sit consistently with poor posture, it can also result in back problems. Even your sciatic nerve, which runs from your lower back to your toes, may be irritated by the back, hip, and buttock muscles together.

When you spend a lot of time hunched over a keyboard, your neck and shoulders can become stiff and painful. As you do this for hours and hours, you reduce your flexibility and movement, straining your neck and upper back muscles.

While scrolling through social media on their phones, people sit in compromised postures that can be detrimental to their rotator cuffs, wrists, and forearms.

Heart Health and Sitting

Sitting Is the New Smoking
Photo by Jon Flobrant on Unsplash

Heart disease is more likely to develop if you sit for a long time each day. Diabetes type 2 and obesity, two major risk factors for heart disease, can be caused by sitting, which can lead to insulin resistance. In addition, during a heart attack, the blood flow slows down, which causes the blood vessels to accumulate fatty acids.

Heart disease results from disruption of vascular function. According to a study published in the Annals of Internal Medicine, there is an independent relationship between prolonged sitting time and deleterious health outcomes, regardless of physical activity. 

You still have a risk of heart disease and death even if you clock in an hour of intense physical activity a day. This is especially true for those who work continuously without taking a break; therefore, companies are focusing more on employee wellness programs to assist them to build healthy working habits. 

"Sitting is the thief of health." - Steve Jobs

Depression and Anxiety

We don't understand the relationships between sitting and mental health as well as we do the ties between sitting and physical health, but we do know that those who sit more are more likely to suffer from anxiety and depression.

This might be due to the fact that those who spend a lot of time sitting lose out on the benefits of workout and fitness. If this is the case, getting up and moving may be beneficial.

Living a Movement-Based Lifestyle

Here are a few ways you can incorporate physical activity into your daily routine:

Make sure you take frequent breaks. After 30 minutes of continuous sitting, get up and move around

  • When possible, take the stairs instead of the elevator
  • Stop texting your colleagues and walk over to them instead
  • If you can, enjoy a short walk during your lunch break
  • Consider switching to standing and sitting-friendly height-adjustable desks. 

 You will have increased energy levels and endurance once you become physically active, and your muscles and bones will remain strong when you are physically active.

Final Words

It appears that stretching your muscles breaks up long periods of sitting, so strive to incorporate more exercise into your day. Every once in a while set a timer to remind yourself to get up and walk. Stand up while you're taking a call. You may want to consider an adjustable standing desk if you have a PC. Sit on a stability ball rather than an armchair while watching TV to keep yourself upright. Exercises to relieve joint pain are also recommended.

Financial Wellbeing

Budgeting and managing ZNMD Lifestyle with Lagaan Taxes

December 12, 2022
The Wellness Tribe Team
Budgeting and managing ZNMD Lifestyle and Lagaan Taxes

Striking a balance between lifestyle expenses and taxes can be difficult, but it is essential. On the one hand, you want to enjoy a comfortable lifestyle and have the financial resources to pay for the things you need and want. But, on the other hand, you also want to minimise your tax burden and keep as much of your hard-earned money as possible. 

This often requires spending money on things like travel, hobbies, and other leisure activities. However, paying our fair share of taxes is also important, as they help fund essential services and infrastructure that benefit society. So is there a way to achieve a perfect balance between these two? Let's explore how you can strike this perfect balance in this article. 

Stick To Your Budget

‍Stick To Your Budget - Balancing the Finances Managing ZNMD Lifestyle and Lagaan Taxes
Photo by Austin Distel on Unsplash

One way to strike a balance between these two competing priorities is to create a budget and stick to it. This can help us to keep track of our spending and ensure that we are not overspending on lifestyle expenses at the expense of our tax obligations. It can also help us prioritise our spending and make sure we spend money on the things most important to us.

By setting priorities and being mindful of your spending, you can simultaneously avoid overspending on unnecessary expenses and reduce your tax burden.

For example, consider contributing to a retirement account if you are trying to save money on your taxes. These contributions can be deducted from your taxable income, which can help reduce your tax bill. Additionally, you can take advantage of other tax breaks and deductions, such as the earned income tax credit or the child tax credit, to further reduce your tax burden.

Be Mindful of the Tax Implications

Another way to strike a balance is to be mindful of the tax implications of our spending decisions. For example, certain types of expenses, such as charitable donations or education expenses, may be tax deductible, which can offset some of the tax burdens. As a further benefit, tax-advantaged savings and investment accounts can help you save for the future and reduce your tax liability at the same time.

Cut Back Where You Can

‍Cut Back Where You Can - Balancing the Finances Managing ZNMD Lifestyle and Lagaan Taxes
Photo by GoodNotes on Unsplash

Another way to balance lifestyle expenses and taxes is to carefully review your spending and identify areas where you can cut back. For example, evaluate your monthly payments and look for ways to reduce your spending on things like groceries, entertainment, and transportation. By cutting back on these expenses, you can free up more money to put towards your savings or investments, which can help reduce your tax burden.

"Financial well-being is not just about having a lot of money; it's about having a healthy relationship with money and feeling financially secure." - The Financial Diet.

Identify Ways to Increase Income

You may also want to consider ways to increase your income. For example, you could take on a part-time job or start a side hustle to earn extra money. This additional income can be used to pay off debt, build up your savings, or make investments that can help reduce your tax burden.

This can be challenging if you have multiple sources of income and a complex financial situation. However, by using tools like budgeting software or apps, you can track your spending and income and see where your money is going. This can help you identify areas where you can cut back on your expenses. 

You can learn all these things in a financial wellbeing program if you struggle to keep track of your expenses. 

Closing Thoughts

Overall, striking a balance between lifestyle expenses and taxes requires careful planning and a willingness to make trade-offs. Our WellnessTribe Expert, Usha Mallya, a financial planner and advisor with KPMG, gives us some helpful tips above to start our new year.

Occupational Wellbeing

Research Shows Resilient Mental Health Post-Pandemic

March 28, 2023
Disha Shah
Research Shows Resilient Mental Health Post-Pandemic

The COVID-19 pandemic has upended lives and disrupted the normal rhythm of society. It's no surprise that many people have been struggling with their mental health during these trying times. 

However, a recent study published in the peer-reviewed medical journal BMJ is shedding light on a surprising finding: in general, people's mental health has remained remarkably resilient despite the pandemic. 

In this article, we will take a deep dive into the findings of the study and explore what they mean for mental health surveillance and policy. 

So, buckle up and get ready to learn about the power of the human spirit and the resilience of our mental health during challenging times.

The Study

In the study published in BMJ, researchers assessed the impact of the pandemic on mental health by analyzing 137 studies from around the world. The findings challenge some of the commonly held assumptions about the pandemic's effects on well-being.

Breaking Down the Data

The study analyzed various mental health indicators, including general mental health, anxiety, and depression symptoms. The researchers compared outcomes assessed from January 2018 to December 2019 with those assessed from January 2020 and beyond, with a focus on any changes that may have occurred.

Contrary to Popular Belief

Contrary to what many people might believe, the report suggests that the pandemic's overall impact on mental health has been relatively minor. In fact, the vast majority of analyses showed no significant changes in general mental health, anxiety, or depression symptoms.

The Nuances of Mental Health

While there were some small negative changes in mental health among certain subgroups, such as women and parents, the overall picture painted by the data is one of resilience rather than crisis.

The Importance of Continued Monitoring

While the report's findings are encouraging, they are by no means a reason to become complacent. The pandemic's impact on mental health is a complex and evolving issue, and continued monitoring and support will be essential in the months and years to come.

A New Perspective

As a whole, this report challenges our assumptions about the pandemic's impact on mental health. It highlights the need not to underestimate the capacity of people to recover after a crisis. As HR professionals continue to navigate these unprecedented times, it is important to keep this new perspective in mind and to continue providing the support that employees need to thrive.

Implications for HRs

Research Shows Resilient Mental Health Post-Pandemic
Photo by Tim Gouw on Unsplash

In the wake of the COVID-19 pandemic, HR professionals have faced unprecedented challenges in maintaining the well-being of their workforce. 

The BMJ study's findings offer valuable insights for HRs looking to create a supportive and resilient workplace culture. Here are some key implications of the study that HRs should keep in mind to support the mental health of their workforce.

Prioritize Mental Health Support

While the study shows that most people have been resilient in terms of mental health during the pandemic, it's important to remember that certain groups, such as women, parents, and those in the LGBTQ+ community, experienced small to medium negative changes. 

HRs should prioritize providing mental health support to employees, especially those in vulnerable groups.

Foster a Resilient Workplace Culture

The study's findings also suggest that people are generally resilient in the face of adversity. HRs can foster a resilient workplace culture by providing resources and support for employees to cope with stress and challenges. 

Access to counseling services, mental health days, and flexible work arrangements are all examples of how this can be done.

Continue Mental Health Surveillance

The study highlights the need for continued mental health surveillance, especially during times of crisis. HRs should work with management and employees to monitor the mental health of the workforce and address any concerns in a timely manner. 

Employee check-ins, anonymous feedback mechanisms, and mental health training for managers can all contribute to this.

Closing Thoughts

The BMJ study provides a nuanced understanding of the impact of the pandemic on people's mental health. HR professionals can use this information to support their employees better and create a more inclusive and supportive workplace culture.

At The Wellness Tribe, we understand the importance of creating a holistic approach to employee wellness, including mental health. Our corporate wellness solutions are tailored to meet the unique needs of your organization and can help you promote a healthy and supportive work environment. 

If you need any assistance in implementing employee wellness programs or resources, don't hesitate to reach out to us today. Together, we can prioritize the mental health and well-being of your workforce.

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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