5 Reasons To Start Lifting Weights If You Work The 9 To 6 Shift

Those hours spent sitting at a desk, typing away can cause a host of issues for your posture, heart health and mental well-being. Weight training is one way to counteract the effects of sitting all day.

By Simran
16 Feb 2023

Many of us work long hours sitting at a desk. Desk jobs can have a negative toll on your physical and mental health. Learn how weightlifting can help you mitigate the negative effects of the same

Sitting all day can cause a range of negative effects on the body's muscles because when you sit for an extended period, the muscles in your legs and back can become weak and atrophy due to a lack of use. This can lead to problems with balance, posture, and mobility. Also, prolonged sitting can cause certain muscles to become tight, particularly those in the hips and lower back. This can lead to muscular imbalances causing pain and discomfort in these areas. It also hampers blood circulation to the legs and feet, which can cause swelling, numbness and tingling.


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The 9 to 6 work shift can be gruelling, and it can be challenging to find time for exercise, but weight training is a well-rounded activity for those who work long hours sitting at a place.

Weight training can help to counteract these effects and address muscular imbalances, improve overall fitness, and combat the negative effects of sitting all day. Here are five reasons why you should start lifting weights if you work the 9 to 6 shift.


1. Fix Muscular Imbalances

According to a study by the American Council on Exercise, nearly 70 per cent of adults who work at a desk job suffer from some form of back pain. This occurs because some muscles become overused, while others become weak from underuse. Weight training can help to correct these imbalances by targeting specific muscles and strengthening them.


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2. Boost Cardiovascular Health

Regular weight training can improve your overall fitness and help you stay healthy. Weight lifting is an excellent form of exercise because it can increase muscle mass, boost metabolism, and improve bone density. Plus, lifting weights is a low-impact activity that can be done by people of all ages.


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3. Improve Posture And Better Breathing

Sitting for prolonged periods can have negative effects on your posture resulting in lower back pain, and poor circulation. Moreover, the hunched posture (rounded shoulders and head forward) prevents us from breathing properly as the muscles around our chest become tighter. This hampers chest expansion and impairs the movement of our diaphragm

Weight lifting can help combat these negative effects by strengthening your back and core muscles, which can improve posture and relieve lower back pain. Additionally, weight training can help to increase blood flow and oxygen to the muscles, which can help to combat the negative effects of sitting.


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4. Healthier Mental Health

According to a study published in the Journal of Strength and Conditioning Research, weight lifting was found to have a positive impact on symptoms of depression.

Weightlifting is not just good for your physical health, it can also improve your mental health. Exercise, including weight training, has been shown to release endorphins, which can improve your mood and reduce stress. Weight training can also help to improve your confidence and self-esteem as you build strength and see improvements in your physique.


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5. Build Resilience And Immunity

Lifting heavy weights builds more than just muscles. As a result of heavy lifting, more hormones are produced, including the hormone IGF-1, which helps to stimulate neural connections and improve cognitive performance. In a 2016 study by the National Center for Biotechnology Information, leg strength was found to be positively correlated with stronger minds that are less vulnerable to the debilitating effects of ageing. Weight training can improve your immunity and boost your overall quality of life.


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Incorporating weightlifting into your routine can be a catalyst for creating a healthier lifestyle. By improving physical and mental health, increasing energy levels, building confidence, and creating a healthier overall lifestyle, weightlifting can help you feel your best both inside and outside of the workplace. So if you're looking for a way to stay active and improve your well-being, consider incorporating weightlifting into your routine.


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