"You can do it at work" One exercise helps prevent the dangers of office jobs

Several studies suggest that physical inactivity can be deadly because it causes us to lose muscle strength, making us more susceptible to a range of health problems.

These problems may include cognitive decline, poor mental health, musculoskeletal conditions, serious injuries, hospitalization, diabetes, heart disease, dementia, frailty and functional disability, and even some forms of cancer.

Decreased activity was previously associated with advancing age, but now young people, especially those engaged in sedentary work such as office jobs, are inactive, physically frail, taking long-term sick leave, and retiring early.

Sedentary working conditions can lead to mental fatigue, aches and pains, and may even be a contributing factor to higher levels of economic vulnerability.

Strength training is  one of the most effective types of exercise for physical and mental health, and is one of the most prominent recommendations included in the World Health Organization's physical activity guidelines.

However, this type of exercise, which involves using resistance or weight to stimulate skeletal muscle contraction, increasing its strength and size, is one of the physical activities that is difficult to adhere to.

People tend to think they are not young, fit or active enough to start strength training, but research has found that the opposite is true. Starting such exercises, at any age and at any fitness level, leads to increased energy levels and an automatic increase in physical activity.

Other barriers to getting started with strength training include lack of time, lack of specialized knowledge, and uncomfortable commercial gym spaces.

To avoid all these obstacles, office workers can start doing squats for just one minute periodically, during long periods of sitting, which has been shown to help maintain the brain's cognitive function, including mental arousal and focus, and reduce feelings of fatigue.

The squat exercise helps build muscles in the lower body, because it focuses on the leg and requires the use of the lower back, hamstrings, and calf muscles.