A hard day’s work may not mean sweating in the sun nowadays. One is more likely bent for hours over a
computer. Our increasingly gadget-filled sedentary lifestyle at work and at home is a cause for concern.

Muscle strain
For one, our muscles are not getting the stretching they need. This can cause repetitive strain disorder – muscle pains caused by awkward, prolonged postures – and fibromyalgia, said Associate Professor Suresh Nathan, a consultant in adult reconstructive surgery at National University Hospital. Fibromyalgia refers to muscle pain at tender areas like the neck and shoulders.

Fragile bones
Lack of regular exercise can contribute to osteoporosis, where bone mass slowly wears off, leading to fragile bones that fracture easily. Exercise is vital in helping to strengthen bones.

“The most common areas of fracture are the spine, wrist and the hip,” said Dr Lim Yeow Wai, an orthopaedic surgeon at Raffles Hospital. “It has been projected that by 2050, more than half of the world’s hip fractures will come from Asia as we also have a rapidly ageing population.”

Blood clots and varicose veins
Both obesity and prolonged periods of sitting can accelerate the formation of varicose veins, where blood pools in the veins and enlarges them. The condition causes people to suffer from tired, heavy legs and are a precursor to serious problems such as blood clots, infections and leg ulcers, said Dr John Tan, a vascular surgeon at The Vein Clinic in Paragon Medical.

Maintaining a healthy weight through regular exercise and a balanced diet is the way to go. Prof Nathan said that simple stretching and regular breaks from the work area are vital.

To prevent varicose veins, Dr Tan advises people who sit for long periods do tiptoeing exercises while seated or walk around every few hours to encourage blood flow.

Dr Lim said weight bearing exercises and adequate calcium intake prevent osteoporosis. “By the age of 30, all of us will start losing bone mass,” he said. “The best way to prevent osteoporosis is to build up your bone mass before the age of 30.”