Discover The Ugly, Unhealthy Truth About Your Job

Is your job killing you?

Most of us realize that we need to be more active. I recently read somewhere that only 20% of American adults get the recommended amount of physical activity per week. Not much of a shocker, I know. But if you work in an office like I do or at a job where you’re sitting for most of the day, the lack of physical activity is dramatically compounded by the fact that you’re sitting all day.

It’s not you, it’s your job:

Working in an office is making you fat and unhealthy.


Consider the below. This is some pretty scary stuff:

  • New research that distills the findings of 47 studies concludes that those of us who sit for long hours raise our average risk of cancer, cardiovascular disease, type 2 diabetes and early death.
  • One study included participants who spent as little as an hour a day seated, the rest defined prolonged sitting as those who watched television for at least five hours a day on up to those who had more than six and, in one study, more than 11 hours of “sitting time” a day.
  • The authors extrapolated from available research that those who spend long hours in sedentary activity are 90% more likely than those who don’t to develop type 2 diabetes.
  • The likelihood of dying from cardiovascular disease rises less dramatically (about 18%) with long hours of sitting, as did the risk of cancers (between 13% and 16%).
  • Studies observed higher rates of breast, colon, colorectal, endometrial and endothelial ovarian cancer among those who logged long hours in a chair.
  • The American Chiropractic Association (ACA) state that back pain can be caused by poor posture, obesity and psychological stress among other factors, all of which can easily come into play in an office environment if work is tense and not allowing for employees to take leave from their desks.
  • The office environment is often full of temptation when it comes to eating healthily. Many offices are home to vending machines filled with sugary drinks and fatty snacks that sing out to workers eager to get a quick energy boost.
  • Most office workers eat out at least once a week. A portion of fast food usually has around double the calories to another similar food of the same size, and they have a lot of oxidized fat, which increases the risk of heart disease.

And this was just a handful of stats I found with a simple google search. I literally could have filled pages with the negative effects of sitting all day and working in an office environment.

So now what?

So the obvious answer would seem to be to sit less and move more. Now that doesn’t necessarily mean trying to get a workout in at work but you could start by implementing some of the following tips:

  • Stand up every time you’re on the phone.
  • Set an hourly alarm on your phone or laptop to fill your water bottle or go get some water – yes, that means you should drink all the water in your water bottle every hour (or at least half). – This is a bonus benefit, ensuring that you get enough water during the day.
  • Eat lunch standing.
  • Try a standing desk – not necessarily realistic for everyone, but worth mentioning.
  • Have some of your regular meetings while walking – not doable for all meetings but if you could get a couple in every week, it’s a start.
  • Gamify your steps. Get yourself a fitbit or other tracking device. Challenge yourself to do better everyday or join your friends for some friendly competition.
  • Try a treadmill desk or FitDesk . Not terrible options if you work from home and actually kind of intriguing.

Even a little extra movement every day can have an impact. You’ll burn more calories, have more energy and help ward off all the terrible side effects of sitting all day.


At the end of the day however,  nothing beats a good workout. Incorporating a fast, daily workout with some of the strategies above will get you the best overall results.

Dedicated to getting you fit and firm on YOUR schedule,

Coach George, The White Collar Warrior

Body Transformation Coach

ISSA Certified Fitness Trainer & Precision Nutrition Certified Nutritionist


If you’re looking for other strategies to stay healthy and accelerate your fat loss, regardless of how busy you may be, be sure download this complimentary special report.