10 Common health issues faced by working professionals and how can you fix them?

Madhav Bahl
8 min readMay 9, 2023

Being busy is not an excuse to not care of your health

Helllooooooo! How are you? Long time?

If you’re new to my blogs, here’s a quick introduction about me, and even if you’re not new, I guess you’ll need some reminder since I’ve been mostly inactive on medium since more than a year 😔

But, that’s fine since now I’m writing blogs again, and you’ll get to hear from me more often 😁

Where was I? What was I doing last year?

Although, the main reason for me going off of most social media platform was to focus on some personal commitments, but in my free time I was actually spending some time to learn about health and fitness.

Ok, but why health and fitness? Madhav, most people your age are learning about crypto, AI, investments, stock market, tech and so on, why did you choose to be different?

I won’t lie, there was a time last year when my body fat % increased so much that even climbing a floor’s stair started seeming a task.

That was the time when I decided that things have to change. I won’t be exaggerating if I tell you that I even told myself that I hated myself. I knew I had to do something about it.

And fast forward 1 year…

So, why am I telling you this?

My only purpose is to motivate you that if I can lose more than 24kg of fat in one year without any knowledge of nutrition, you can do it too!

I spent too much time learning things on my own, you don’t need to do that, you can get results much faster using the knowledge that I gained in past year. (Feel free to ping me if you need any help with your workout/nutrition)

Hence, I’m changing my mission from “Teaching code” to…

My new mission: Helping working professionals get fit and grow in their career!

So, that’s it!

Ok Madhav, now what are we going to learn in this blog?

In this one, I’m going to go over some basic health issues and bad habits that comes with inactive lifestyle in software industry, if you’re lazy to read till the end, you can listen to this YouTube video as a podcast in your free time ;-)

Now if you’re like me, who prefers reading over watching videos (since reading is much faster), this blog is for you, let’s get started!

Here are 10 health/lifestyle issues that most working professionals face, and how can you fix them -

Sedentary Lifestyle

Get up and get moving, for a sedentary lifestyle will only lead to a stagnant mind and body.

Photo by Adrian Swancar on Unsplash

One of the biggest health issues faced by working professionals is leading a sedentary lifestyle. Sitting for long hours in front of a computer can lead to various health problems such as obesity, diabetes, and heart diseases. Here are a few tips to tackle this issue:

  1. Take short breaks every hour or so to stretch or walk around
  2. Use a standing desk (for at least 15–30 mins daily) or a stability ball to engage your core muscles while working.
  3. Make sure to exercise for at least 30 minutes every day to keep your body active.

2. Poor Diet

Fuel your body with nourishment, for a healthy diet is the foundation of a vibrant and fulfilling life.

Photo by Jonathan Borba on Unsplash

Another common health issue is consuming unhealthy and junk food due to busy work schedules. This can lead to weight gain, low energy levels, and other health problems. Here are some tips to tackle this issue:

  1. Plan your meals ahead of time and pack healthy snacks such as fruits and nuts.
  2. Try intermittent fasting (I still do it — and it’s very effective)
  3. Avoid sugary drinks and opt for water or herbal tea instead.
  4. Cook your meals at home as often as possible and include more vegetables and lean proteins in your diet, maintain a balance of plant protein and animal protein in your diet.

3. Stress and Anxiety

Let go of stress and anxiety, for a peaceful mind is the key to unlocking your full potential and living your best life.

Photo by Elisa Ventur on Unsplash

Working professionals often face high levels of stress and anxiety due to work pressure and deadlines. This can lead to various health problems such as insomnia, depression, and high blood pressure. Here are some tips to tackle this issue:

  1. Get up and take a walk — moving your body is an instant stress reliever.
  2. Practice relaxation techniques such as meditation, deep breathing, or yoga.
  3. Take breaks to do something that you enjoy such as reading, listening to music, or going for a walk.
  4. Seek professional help if you feel overwhelmed and unable to cope with stress.

4. Lack of Sleep

Sleep is the fuel for your body and mind, so prioritize rest and wake up ready to conquer the day.

Photo by Kate Stone Matheson on Unsplash

Working professionals often compromise on their sleep due to work commitments, which can lead to various health problems such as fatigue, mood swings, and poor concentration. Here are some tips to tackle this issue:

  1. Establish a regular sleep routine and aim to get at least 7–8 hours of sleep every night.
  2. Avoid using electronic devices before bedtime as the blue light can disrupt your sleep.
  3. Create a relaxing sleep environment by keeping the room dark, quiet, and cool.

5. Eye Pain

Give your eyes a break, for every 20 minutes of screen time, look away and focus on something in the distance to prevent eye strain and fatigue.

Photo by Nils Huenerfuerst on Unsplash

Working professionals often spend long hours staring at computer screens, which can lead to eye strain, headaches, and blurred vision. Here are some tips to tackle this issue:

  1. Take regular breaks and look away from the screen every 20 minutes.
  2. Try a blue light filter glass.
  3. Don’t watch screen at least 30 minutes before sleeping at night.
  4. Adjust the brightness and contrast of your computer screen to reduce eye strain.
  5. Use the 20–20–20 rule: every 20 minutes, look away from your screen at something 20 feet away for 20 seconds.

6. Back Pain

Maintain good posture and take frequent breaks to stretch and move, for a healthy spine is the foundation of a pain-free workday.

Photo by Keenan Constance on Unsplash

Sitting in a chair for extended periods can cause lower back pain, which is a common health issue for working professionals. Here are some tips to tackle this issue:

  1. Invest in an ergonomic chair that supports your back and neck.
  2. Use a lumbar support cushion to maintain the natural curvature of your spine.
  3. Take breaks and stretch your back muscles throughout the day.

7. Dehydration

Stay hydrated throughout the day, for water is the elixir that fuels your body and keeps you feeling refreshed and focused.

Photo by engin akyurt on Unsplash

Working professionals may forget to drink water throughout the day, which can lead to dehydration, fatigue, and headaches. Here are some tips to tackle this issue:

  1. Invest in a gallon bottle — that will help you easily complete 2–3 liters water everyday.
  2. Keep a water bottle at your desk and sip water throughout the day.
  3. Drink water before, during, and after exercise to stay hydrated.
  4. Avoid sugary drinks and caffeine, which can cause dehydration.

8. Poor Posture

Maintain proper posture while sitting at your desk or face the consequences of chronic pain and discomfort.

Photo by Alejandro Escamilla on Unsplash

Sitting for long periods in a chair can lead to poor posture, which can cause neck and shoulder pain. Here are some tips to tackle this issue:

  1. Keep your feet flat on the floor and your knees at a 90-degree angle.
  2. Sit up straight and keep your shoulders relaxed.
  3. Adjust the height of your computer screen to reduce strain on your neck.

9. Lack of Social Interaction

Don’t let your desk job be an excuse for social isolation. Make an effort to connect with coworkers, attend networking events, and join professional groups. Your career and mental health depends on it.

Photo by Brooke Cagle on Unsplash

Working professionals who work from home or in isolation may suffer from loneliness and lack of social interaction, which can lead to depression and anxiety. Here are some tips to tackle this issue:

  1. Schedule regular video calls or meetings with colleagues and friends.
  2. Join online communities or social groups related to your interests.
  3. Take breaks to interact with family, friends, or pets.

10. Carpal Tunnel Syndrome

Protect your hands from the pain and debilitation of carpal tunnel syndrome by taking regular breaks, stretching, and using ergonomic equipment.

Photo by Towfiqu barbhuiya on Unsplash

Working professionals who use computers for extended periods may suffer from carpal tunnel syndrome, which causes pain, numbness, and tingling in the hands and wrists. Here are some tips to tackle this issue:

  1. Use an ergonomic keyboard and mouse that supports your hands and wrists.
  2. Take breaks and stretch your hands and wrists throughout the day.
  3. Adjust your workstation to maintain a neutral wrist position while typing.

So there you have it, some common health issues faced by working professionals and some tips to tackle them. I hope you found this helpful.

If you liked this blog, consider giving it some claps 👏

Once again, I’m on a mission to help working professionals get fit and grow in their career. If you think I can help in any way, feel free to reach out -

Instagram: https://www.instagram.com/theleanprogrammer/
LinkedIn: https://www.linkedin.com/in/madhavbahl/
Github: https://github.com/MadhavBahlMD
Email: theleanprogrammer@gmail.com



Madhav Bahl

✨ Tech, Fitness and Lifestyle - Helping software professionals stay fit and grow in career ✨