Sitting job: Why it's dangerous and how you can reduce the risk

We all have heard about the negative effects of a sitting job. Research has shown that people who sit at a desk job all day have a higher risk of dying from any cause.

There is evidence to prove that even if you exercise, prolonged sitting actively promotes a range of chronic diseases including Type 2 diabetes, heart disease, obesity etc.

Studies have also found that sitting for long hours increases one’s risk of getting cancer. Further, one’s chances of suffering from anxiety disorder and depression also rises depending upon the hours he/she spends in the chair.

While studies have shown that sitting kills even if you exercise and eat right, you can still reduce your mortality risk by incorporating some activities in your daily schedule that will help you avoid sitting for longer periods of time.

In an exclusive interview with Salome Phelamei of Zee Media Corp, Deepak Rawat, National Fitness Manager, Fitness First India, shared some excellent tips to stay healthy while being at a desk job.

Mr Deepak Rawat is a certified Personal Trainer, American Council on Exercise, USA; Certified Spinning Instructor; Clinical Exercise Specialist Certification Gold Standard, American Council on Exercise, USA; Advanced Health and Fitness Specialist Certification, American Council on Exercise, USA.

Having more than 11 years of working experience in the fitness industry, Deepak Rawat featured in the Top 10 Personal Trainer in India, Men’s Health, October 2014 edition.

How sitting for longer durations affect one's health?

Sitting for more than six hours a day damages your body from inside. It starts affecting your muscles and organs, thus making you prone to a lot of diseases including weight gain, high cholesterol and many more. Daily exercise does minimize the impact but doesn’t nullify it.

To completely kill the side effects of siting, it is advised - especially on the days you're sitting for work - to stand for five minutes after every 30-60 minutes of sitting.

Additionally, few stretching exercises will help your muscles relax. It will help you increase your efficiency also as sitting for too long affects you both mentally and physically.

Remember that your body is not meant for just staring at screens and sitting on a chair the whole day, there's more to it. If you take care of your health, your health will take care of your work in future.

Best exercises/suggestions for people with a sitting job of more than 8 hours a day:

The best way to start with is to include simple workouts in your daily routine. If you live closer to your office, then it’s better to walk, jog or cycle. On the contrary, in case the office is located far off, try getting off the public transport a few stops earlier than your actual office stop or park your vehicle in a parking lot that is a little far away so that you can walk for a few minutes.

Best exercises to do at a desk job:

Our daily lifestyle directly affects our level of health. Here is a list of simple exercises which can be done while sitting in office, with proper technique and posture.

Stretching: - Stretch your hamstring, gluteus and chest while sitting at your office chair to avoid muscle tightness caused due to long sitting.

Stability: - Single leg standing, pelvic bridge and plank are the best exercises to gain stability.

Strength: - Squats on office chair, wall push-ups, wall angels for lower body, and push and pull strength exercises give strength to your body.

Tips to burn calories while at work

By following simple steps, you can actually burn a lot of calories which you gain by sitting for hours.

Walk while you talk on phone

Go for the stairs instead of the elevator for a meeting at a different floor

Go out during your lunch break


How to start a hospital business in India?

Success of a hospital depends on the quality of services, technically skilled staff, and a good reputation in the market. While it should not deviate from the core objective of offering the best treatment, other important factors like profitability should not be kept aside. Even if the hospital charges a little bit more than others, it becomes popular. When an entrepreneur starts with the idea of establishing a good hospital in the town, it starts with the conceptualization stage and traverse to a full-fledged business plan. A detailed analysis and assessment reveal the extent of assistance needed to carry out the task.

Permits and approvals

The task of establishing a hospital in India involves a series of legal formalities, permissions, and permits. There are various authorities involved in the process, and it is a time-consuming task. Hence, it is important to start the efforts well in advance. 

  • Land acquisition: If you do not own land already, then land acquisition may be quite taxing. It is important that the land is approachable, transportable, and non-agricultural. If the land is not designated for healthcare establishment, necessary changes have to be done.
  • Documentation: Land deeds, corporate permissions, company documents, construction permit, and tax identification papers are critically important. Required NOC (No Objection Certificate) are required from Municipal Corporation, pollution control board, health department, etc.
  • Electrical supply and water connection: It needs to be obtained from the respective departments. Sewerage and sanitation connection are other important aspects. Indian government issues stringent norms for the treatment of Bio-Medical wastes produced by hospitals, disposal units need to be established before the hospital becomes functional. Around 1000 square feet area has to be kept reserved for it. If the hospital is small in size, it should get hooked to the companies that carry and dispose of medical waste.
  • Fire approval: Municipal corporation issues fire safety certificate after studying the facilities provided by the hospital for fire safety. 

Money matters

If the entrepreneur has deep pockets, money shouldn’t be a constraint. Even if it needs help from the financial institutions, banks or private money lenders, there are no hurdles in the path.  They have relatively simpler and easier norms for healthcare industry.

Department-wise planning

After finalizing everything about permits and finances, it comes the turn of a department-wise planning. 

  1. Selection of vendors for acquiring medical equipment, purchase, and installation.
  2. Human resource planning, preparation of resource matrix, interview and selection of doctors, medical staff, nurses, housekeeping people, etc.
  3. Office automation and engineering services: Procurement of IT systems, medical automation systems, air-conditioning, plumbing, electrical maintenance, air handling, medical gas pipelines, and civil works.
  4. Appointing advisors and consultants: Consultants for structural engineering, hospital management, architecture, and fire prevention.
  5. Tax, audits, and compliance: Appointing tax consultants, auditors and chartered accountants, legal advisors and standardization consultants.

Growth in healthcare services in India causes affordability of people for good quality medical services. People are ready to pay a little higher for better services. A good hospital can be established by doing a thorough preparation and research.

Painless delivery becomes a trend in Hyderabad

Pregnancy and motherhood are the most beautiful dreams of each couple. It is a phenomenal experience to see a baby developing and growing gradually. However, pregnancy and childbirth give immense stress and anxiety for those who are going to experience for the first time. Though doctors try to answer all the questions and resolve all apprehension about it, some women develop a great fear about the pain during delivery. In the modern world, everybody wants to take advantage of the advanced facilities. A majority of women ask who visit hospitals in Hyderabad ask for painless delivery procedure today.

Why is there such a fascination for it?

Labor pains are quite extensive, and the severity differs from person to person. In some cases, women are not able to bear the pains because of being underweight or the baby being overweight. In such cases, there could be a threat for the life of mother or baby. Sometimes, there are unexpected complications just before the delivery and doctors have to take the decision of painless delivery. Most of the big hospitals in Hyderabad are equipped with ultra-modern facilities to cope up with complexities during the childbirth. Doctors thrive hard to achieve highly safe and trouble-free procedures with a great accuracy.

Health insurance is one of the driving forces

It may sound ridiculous, but it is a fact. Since most people are opting for health insurance nowadays, expenses on delivery no longer remain a point of concern. It is the reason in spite of painless delivery being a costly affair; hospitals in Hyderabad receive an increasing number of requests for it. Since insurance companies offer cashless option, people need not pay a single penny while getting discharged. It is a big psychological factor behind increasing trend. There is a complete coverage for admission, diagnostic tests, medication, and post-natal care.

Career oriented approach of mothers

Most of the generation X mothers are working as professionals and can’t afford taking long leave before and after delivery. Also, they can’t take the post-delivery hassles. Hence, they always seek for hospitals in Hyderabad that offer painless procedures. Availability of modern drugs, state-of-the-art procedures, and good patient care make it a preferred mode of delivery. As the ability to sustain pains would decrease, there will be more cases of such deliveries in the future.  The costs will also drop further making it affordable for a large chunk of the society.

5 ways to improve the healing environment of hospitals

Hospitals are the ones which are considered as the best places for healing and recovery of the patients. The need to address the improvement in the hospital environment has become a tedious task with the cots and the maintenance alongside the satisfaction of the patients. 

This consideration of improving the healing environment in the hospitals is the talk in most of the corporate hospitals these days. Put this talk behind, most of the hospitals are missing the basic aspects in implementation while craving for the bigger picture.

5 ways to improve the healing environment of hospitals

  1. Design aspects and Infrastructure: It is good to use modern technology to fit enough patients with wide space and good flooring. It is good to grow lot of trees in the hospital surroundings to get fresh air and reduce sound pollution to a good effect. Hospitals should utilize state of art infrastructure which is available in the market through many companies.
  2. Tidiness in and around the hospitals: It is very important to keep the hospital surroundings in a good fit to avoid the infections from multiple agents. Inside the hospital also, the staff should be proactive to keep the things and clean and maintain the hygiene to the best quality to improve the recovery process of the patients.
  3. Spacious rooms: This is one such aspect which is linked to the noise problem and hygiene. It is not good to keep group of patients in a single room. The trends are maintaining good space for the patient’s hygiene and allocate a single patient for every room. This certainly will decrease the risk of infections propelling the hospital environment. It is good to limit the number of visitors who will come from different places to visit the patient. This will increase the risk of the infections to the patient.
  4. Calmness in the hospital premises: It is very important for the patient to get rest after their medical procedures. If there is more noise, the patients will get disturbed and cannot sleep properly. Rest is necessary for the patients to speedup the recovery process. This rough atmosphere of the noise should be evaded from the hospitals to make the patients comfortable.
  5. Proper staffing ratio: The number of the staff should be good enough to meet the requirements of the patients. The staff should be sufficient for providing round the clock observation to look after the problems and the required treatment for the patients. This is a lack in many hospitals and they require frontline staff to improve the quality of the services in the hospital. The staffing ratio should be competing to better the quality of the services which eventually will improve the standards of the personal care and treatment that is required to speed up the recovery of the patients.

It is better to look up for the facilities in the hospital before someone points it. At last, the hospitals are there for healing the wounds of the patients.