In today’s fast-paced life, working long hours, remaining seated at a desk for extended periods, getting insufficient sleep, and enduring constant stress have become part of our daily routine. Initially, these habits may seem to cause nothing more than physical fatigue or headaches; however, over the long term, this lifestyle has a profound and potentially fatal impact on heart health. When a person sits in one place working for 9 to 10 hours a day, the body’s metabolism slows down. A lack of physical activity leads to the accumulation of fat and cholesterol in the arteries. This impairs blood circulation, significantly increasing the risk of coronary artery disease and heart attacks.
Persistent stress and inadequate sleep exacerbate this situation. When we are stressed or fail to get a full 7–8 hours of sleep at night, our bodies increase the secretion of stress hormones like cortisol and adrenaline. These hormones place strain on the heart and blood vessels, leading to chronic high blood pressure. High blood pressure is often called a “silent killer” because it weakens the arteries from within without presenting obvious symptoms.
- The link between long working hours and heart disease
An increased risk of cardiovascular disease has been observed in people who work long hours each week. Research by the WHO and the ILO indicates that working 55 hours or more per week—compared to the standard 35–40 hours—is associated with a higher risk of death from stroke and ischemic heart disease. This does not mean that illness strikes the moment one exceeds the 55-hour mark; rather, maintaining such a routine over several years can elevate the risk.
- Chronic stress
Work pressure, deadlines, and a lack of adequate recovery time can cause stress hormones like cortisol and adrenaline to remain elevated for prolonged periods. This can lead to increased heart rate and blood pressure, impaired blood vessel function, and heightened inflammation. This is particularly critical for individuals who already have hypertension, diabetes, or coronary artery disease. - Prolonged sitting poses a distinct risk
Working 9–10 hours in an office often entails sitting in a chair continuously for long periods. This reduces calorie expenditure and can increase the likelihood of weight gain, insulin resistance, diabetes, and an abnormal lipid profile. While daily exercise is beneficial, remaining seated continuously throughout the day can elevate the risk of a heart attack. - Lack of adequate sleep
If working late and waking up early consistently results in less than 7 hours of sleep, the risk of high blood pressure, obesity, diabetes, and heart disease may increase. Sleep is vital for both the body and heart health.
What can you do to keep your heart healthy?
Get up and walk around for a few minutes every 30–60 minutes. Engage in at least 150 minutes of aerobic exercise per week and incorporate regular strength training. Additionally, ensure you get 7–9 hours of sleep, maintain a balanced diet, and avoid smoking. Regularly monitor your blood pressure, blood sugar, and cholesterol levels.
