Occupational diseases are health issues that arise as a result of working in a particular job. These diseases develop due to exposure to physical, chemical, biological, or ergonomic risk factors inherent to the nature of the work. Recognizing occupational diseases is important for protecting the health of employees through workplace measures and treating the diseases.

Characteristics of occupational diseases include:

  • Specific Effect: Occupational diseases typically occur in individuals working in a specific profession and are health issues unique to that profession.
  • Exposure Relationship: Directly related to exposure to specific harmful substances or conditions in the work environment.
  • Preventability: Most occupational diseases can be prevented by implementing appropriate occupational health and safety measures.

Common Occupational Diseases Among White-Collar Workers

White-collar workers, who often work in office settings and sit in the same position for long hours, may be more susceptible to certain health problems. Here are some of the most common diseases among white-collar workers:

  • Neck, Back, and Lumbar Pains: Long hours of working in front of a computer, incorrect sitting positions, and non-ergonomic workspaces can lead to neck and back pain; not always caused by lifting heavy loads or making wrong movements.
  • Carpal Tunnel Syndrome: Can emerge as pain, numbness, or tingling in the wrist due to keyboard and mouse use.
  • Stress and Anxiety: High work pace, constant high-performance expectations, and pressures at work can lead to stress and anxiety. Employees suffering from stress and anxiety can experience unhappiness, morale problems, attention disorders, confidence issues, and restlessness.
  • Obesity and Metabolic Syndrome: Lack of physical activity and long hours spent sitting at a desk can lead to weight gain and associated health issues.
  • Posture Disorders: Incorrect sitting positions can lead to posture disorders over time.
  • Chronic Fatigue: Constantly working under high stress and insufficient rest can lead to chronic fatigue.

Tips for a Healthy Working Life

Maintaining a healthy work-life as a white-collar worker is a significant challenge in today’s business world. Long working hours, constantly being in front of a screen, and a sedentary lifestyle bring many health problems. However, these issues can be overcome with measures such as ergonomic adjustments, taking regular breaks, eating healthily, and exercising.

Ergonomic Adjustments

  • Ergonomic Furniture: Using an ergonomic chair and desk can help achieve the correct sitting position, which may help prevent neck and back pain.
  • Screen Placement: Place your monitor slightly below eye level and about arm’s length away to reduce eye strain.
  • Keyboard and Mouse Usage: Keep the keyboard and mouse within easy reach to ensure your wrists are in a natural position.

Regular Breaks

  • Short Breaks: Take a short break every hour. This can help reduce muscle tension and improve circulation.
  • Eye Exercises: Apply the 20-20-20 rule to rest your eyes: Every 20 minutes, look at something 20 feet away for 20 seconds.

Healthy Eating

  • Balanced Meals: Eat regular and balanced meals. Choose nutrients that help you stay energized during your work hours.
  • Water Intake: Remember to drink enough water throughout the day. Water helps maintain your energy level and improve your concentration.

Mental Health

  • Stress Management: Try techniques such as meditation, breathing exercises, or taking up a hobby to manage your stress.
  • Adequate Sleep: Getting a sufficient amount (7-9 hours) of quality sleep each night is crucial for both physical and mental health.

The Positive Effects of Exercise on Occupational Diseases

One of the key weapons against most occupational diseases likely to be encountered by white-collar workers is exercise. Exercise can provide comprehensive and multifaceted improvement. Regular physical activity plays a critical role in preventing and managing many health problems faced by white-collar workers. Here are the main positive effects of exercise on occupational diseases:

  1. Strengthens the Musculoskeletal System
    1. Posture Disorders and Back Pains: Regular exercise, especially strengthening the core (abdominal and back) muscles, prevents posture disorders and reduces back pain.
    2. Carpal Tunnel Syndrome: Hand and wrist exercises can help make the wrists stronger and more flexible, thereby reducing the risk of carpal tunnel syndrome.
  1. Improves Cardiovascular Health
    1. Metabolic Syndrome and Heart Disease: Aerobic exercises improve heart health, lower blood pressure, and reduce bad cholesterol levels. This reduces the risk of heart disease and metabolic syndrome.
  1. Supports Mental Health
    1. Stress and Anxiety: Physical activity is an effective tool in combating stress and anxiety. Exercising helps the body produce chemicals that fight stress and provide mental relaxation.
    2. Chronic Fatigue: Regular exercise increases energy levels and helps overcome chronic fatigue.
  1. Protects Eye Health
    1. Eye Strain: Exercise improves overall blood circulation, which can have positive effects on eye health. Also, staying away from screens during exercise can reduce eye strain.
  1. Improves Sleep Quality
    1. Sleep Issues: Physical activity improves sleep quality and duration. Better sleep makes you mentally and physically ready for the next day.

Exercise Program Recommendations

Exercise supports not only physical health but also mental and emotional health. Regular physical activity is crucial in preventing occupational diseases and managing existing health issues. It is important for employees to develop an exercise routine that can be integrated into their work and personal lives.

Aerobic Exercises: Aerobic exercises increase the heart rate, allowing oxygen to be used more efficiently throughout the body, thereby improving the health of the heart, lungs, and circulatory system. Walking, running, jumping rope, swimming, and cycling are some examples of aerobic exercises.

Strength Training: Strength training exercises are performed to increase muscle strength and endurance, improve bone density, boost metabolism, and improve overall health condition. Those interested in strength training can work with weights, resistance bands, or machines.

Flexibility and Balance Exercises: Flexibility and balance training helps make your body more flexible while also improving your balance. These types of training help reduce the risk of injury, enhance performance, and make daily activities easier. Activities such as yoga or pilates can be done to increase flexibility and balance.

Ways to Prevent Occupational Diseases by Exercising with Fitty

Fitty is a fitness application that does not require membership and offers a minute-based payment option, valid in over 500 partnered gyms across more than 60 cities in Turkey. With Fitty, employees can start exercising immediately at any gym of their choice near their home or workplace by simply downloading an app, making it easier to adopt an active lifestyle.

Fitty also offers membership package services for corporate companies; employees can benefit from partnered gyms regardless of their location and have the experience of exercising in gyms in other cities during business trips or vacations.