Starting work often sparks major lifestyle changes for young adults. Increased physical activity and reduced sleep are key shifts identified in new research. A University of Cambridge-led study examined how young adults’ health habits change after entering the workforce. Over 3,000 participants aged 16–30 were tracked.
The findings were published in the International Journal of Behavioral Nutrition and Physical Activity. They reveal notable trends in physical activity and sleep patterns.
PHYSICAL ACTIVITY RISES, THEN DECLINES
When young adults start working, daily physical activity increases by an average of 28 minutes. Still, this surge diminishes by 7 minutes each subsequent year.
- Males: Experience a significant boost, with an average of 45 extra minutes of moderate activity daily.
- Non-University Graduates: Show the highest increases, up by 42 minutes, compared to 15 minutes for those with degrees.
- Job Types: Semi-routine and routine occupations like cleaning or hairdressing, see the largest increases.
WORKING FROM HOME: A SPECIAL CASE
Remote workers show an immediate drop in physical activity, equivalent to losing 32 minutes of moderate activity per day.
SLEEP PATTERNS AFTER STARTING WORK
Sleep duration drops by nearly 10 minutes per night for most young adults after starting work. This reduced sleep remains stable over time.
DIFFERENCES BASED ON EDUCATION
- Non-Degree Holders: Continue losing about 3 minutes of sleep per night annually after starting work.
- Degree Holders: Gradually return to pre-work sleep levels over time.
DIETARY HABITS REMAIN UNCHANGED
The research showed minimal changes in fruit and vegetable consumption after entering the workforce. This may signal a missed opportunity to improve diet during this transition.
THE IMPACT OF WORK ON LONG-TERM HEALTH
Young adulthood is critical for establishing health behaviors that influence long-term risks for heart disease, type 2 diabetes, and cancer.
Health guidelines recommend:
- 7–9 hours of sleep nightly.
- 150 minutes of moderate physical activity weekly.
- 5 daily servings of fruits and vegetables.
SUPPORTING HEALTHY HABITS IN THE WORKPLACE
Dr. Eleanor Winpenny, lead researcher, emphasizes the importance of workplaces fostering healthier lifestyles.
“Workplaces can promote physical activity, nutritious diets, and improved sleep. These efforts can reduce sick days now and prevent long-term health issues,” she said.
HOW TO STAY ACTIVE WHILE WORKING
1. For Office-Based Workers
- Use a standing desk.
- Take short breaks to walk around the office.
- Schedule walking meetings.
2. For Remote Workers
- Start or end your day with a brisk walk.
- Incorporate activity during lunch breaks.
- Set reminders to stretch or move every hour.
Healthy Sleep Tips for Young Adults
- Stick to a consistent sleep schedule.
- Limit screen time before bed.
- Create a comfortable, quiet sleep environment.