It’s a lifestyle that has become all too familiar – even accepted. But experts are sounding the alarm, warning of a growing concern: its impact on health.
In conjunction with World Health Day today, FMT Lifestyle spoke to Mohd Arshil Moideen, head of the Jeffrey Cheah School of Medicine and Health Sciences at Monash University Malaysia.
A public health specialist and epidemiologist with the Malaysian Armed Forces health services, Arshil shed light on the dangers of the modern work culture in the country.
“The rapid urbanisation of KL and surrounding regions has created a ‘productivity paradox’. While the economy grows, the physical and mental health of the workforce comes under significant strain,” he said.
“The combination of sedentary desk work and gruelling commutes is not only a matter of fatigue, it is a public health emergency.”
Arshil noted that scientific evidence already points to worrying trends. Working 55 hours or more per week is linked to a 35% higher risk of stroke and 17% higher risk of dying from ischaemic heart disease, compared with those who work standard hours.
“Urban areas like KL are seeing a surge in lifestyle-related non-communicable diseases,” he said. These include high blood pressure, abnormal cholesterol levels, as well as chronic back, neck, and shoulder pain – often caused by poor ergonomics and long hours on the road.
He also highlighted recent studies showing that over 80% of urban Malaysian commuters report mental fatigue that directly impairs their cognitive function.
While desk jobs are not new, Arshil said a more recent and concerning trend is the inability to disconnect from work. This “always-on” culture is being exacerbated by digital intrusion, where work bleeds into personal time via messaging apps.
This pattern, he explained, prevents the “biological recovery phase” needed to lower cortisol (stress) levels.
Beyond the sheer number of hours spent commuting, Arshil pointed out that the city’s high-vigilance driving conditions – not to mention traffic and air pollution – add another layer of stress.
“This lifestyle creates a ‘spillover effect’. Exhausted parents have less cognitive bandwidth for meaningful interaction with their children, which may lead to developmental and behavioural challenges.”
For those without families, social isolation is another often-overlooked issue among urban workers.
As stress levels rise, immune-system efficiency drops. Compounding the issue is prolonged sitting in the workplace – often described by researchers as “the new smoking” – which slows metabolism and is a direct contributor to Malaysia’s rising obesity rate, currently at 19.7% among adults.
Less obvious, however, is the impact on the brain.
“The mental energy spent navigating a long commute is energy taken away from focus and productivity at work,” Arshil said. “Constant sedentary behaviour also leads to decreased brain neuroplasticity, making it harder to learn new skills.”
So, what can the average Malaysian do?
Arshil recommends adopting the “20-8-2” rule: for every 30 minutes, sit for 20, stand for eight, and move or stretch for two.
He also suggests setting boundaries with work, such as silencing notifications after 8pm to allow the body and mind to recover.
Employers, too, have a role to play. Flexible work arrangements, staggered start times to avoid peak traffic, and regular break policies can make a significant difference.
“Offices can also provide standing desks and ergonomic options that encourage movement and better posture,” he added.
On a broader level, Arshil stressed that systemic change is needed. Under the 13th Malaysia Plan (2026-2030), policies could include tax incentives for companies that prioritise employee well-being, as well as recognising mental burnout with the same seriousness as physical injury.
Perhaps most ambitious is the idea of urban planning centred around “15-minute cities”, where essential needs, including work, are within a short distance.
But before Malaysians see real change, the warning is clear: rethink the grind before your health takes the hit.