Long hours and sedentary work: Are everyday office routines quietly driving weight gain?

In lieu of World Obesity Day on 4 March, attention has turned to how everyday workplace habits such as prolonged sitting, irregular meals, stress, and poor sleep may be quietly affecting employees’ metabolic health.

Data from the World Obesity Observatory shows that in Singapore, in 2023-2024, 12.7% of adults aged 18-74 are obese, while 27.4% are overweight. While genetics and lifestyle choices play a role, everyday work routines may also be contributing to these trends.

Many employees today spend long hours seated at desks, navigating packed schedules, tight deadlines, and irregular working hours. Over time, these routines can shape habits that influence metabolic health.

Everyday work habits that may affect metabolic health

1) Prolonged sitting and sedentary work

Desk-based roles mean employees may spend much of the day seated, whether in meetings, or working in front of a screen. When movement throughout the day is limited, overall energy expenditure drops, which may gradually contribute to weight gain.

2) Irregular eating patterns

Busy schedules can make it difficult to maintain consistent meal times. Employees may skip meals, eat quickly between meetings, or rely on convenient food options. Long working hours can also lead to late-night eating, which may disrupt the body’s natural metabolism.

3) Stress and poor sleep

Heavy workloads and workplace stress can spill over into the evening, affecting sleep quality and duration. Poor sleep and chronic stress have been linked to hormonal changes that influence appetite, energy balance, and how the body stores fat.

Here are three simple tips you and I can take to stay healthier at the workplace:

1) Take a break at least once every hour

Stand up, stretch, or take a short walk. Giving your eyes a rest from the screen can also help reduce strain and fatigue.

2) Meal prep healthier meals and snacks

Preparing your meals in advance makes it easier to avoid fast food or sugary snacks during busy workdays.

3) Drink more water

Keep a water bottle at your desk and sip throughout the day to stay hydrated and maintain your energy levels.

Experts weigh in

To better understand how these everyday work habits may affect metabolic health, Human Resources Online has reached out to experts for insights on common misconceptions around managing weight and metabolic health in the workplace, including approaches that may seem helpful but are not always effective.

This story will be updated once we receive their responses. Stay tuned!

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