Longer hours, shorter lives: The health risks of a 14-hour workday

Wear your busyness as a badge of honor. Work long hours, be available all the time. If you want to climb the corporate ladder and do it young, prove your dedication, loyalty, and ambition by clocking in more hours at work. Most millennials know this mantra all too well. They grew up on it and unabashedly flaunted this life, glorifying it without apology.

However, reality is more alarming. According to the World Health Organization, working 55 hours or more per week increases the risk of stroke by 35% and heart disease by 17%. In 2016, working long hours was responsible for 745,000 deaths from stroke and heart disease—a 29 percent increase since 2000. So, is this relentless pursuit of success worth the price we are paying?

The hidden dangers of modern work culture
Take Sarah, a 35-year-old marketing executive. When she first started her career, she believed that working late into the night or on weekends was necessary to climb the corporate ladder. She had ambitions to be in the C-suite by her mid-30s, so she did what she knew best—pushed herself to the limit, set aside family commitments, and diligently showed up at work, no matter the hour or day.

By her early 30s, Sarah began to notice the effects on her health. She was constantly tired, her blood pressure was high, and she seemed to gain weight even while eating less than usual. She fell asleep as soon as she hit the bed every night, but woke up with terrible anxiety and struggled to go back to sleep. Despite her best efforts, her work began to suffer.

The physical health toll
Sarah is just one of millions worldwide who have willingly chosen career over health. One of the most serious consequences of prolonged work hours is the increased risk of cardiovascular diseases. Studies consistently show that those who work long hours are at a higher risk of developing heart conditions, including hypertension and stroke. The chronic stress associated with long workdays keeps the body in a constant state of "fight or flight," leading to high blood pressure and eventually, heart disease.

But it’s not just your heart that suffers. Long work hours also wreak havoc on your sleep patterns. When you’re clocking in 14 hours a day, there’s little time left for a full night’s rest. This sleep deprivation doesn’t just make you groggy the next day—it has cumulative effects that can lead to chronic fatigue, weakened immune function, and a host of other health problems. Your body needs sleep to repair and regenerate, and without it, you're running on empty.

Moreover, the sedentary lifestyle that often accompanies long work hours can lead to obesity and diabetes. Picture this: you’re sitting at your desk for hours on end, only taking breaks to grab a quick snack—usually something unhealthy. Over time, this lack of physical activity and poor diet can contribute to weight gain and metabolic disorders. It’s a vicious cycle where your body’s metabolism slows down, making it harder to burn off those extra calories.

And let’s not forget about the impact on your immune system. The chronic stress that comes with overworking can suppress your body’s natural defenses, making you more susceptible to illnesses. It’s no surprise that people who work excessively are more prone to getting sick, and recovery takes longer when your body is already stretched to its limits.

The mental health consequences
Chronic stress and burnout are common among those who push themselves too hard. When you’re constantly under pressure to perform, your mental health takes a hit. The emotional exhaustion that comes with burnout can leave you feeling detached from your work, unmotivated, and drained. Over time, this can spiral into more serious mental health issues, such as anxiety and depression.

There’s also a strong correlation between long work hours and decreased cognitive function. When you’re overworked, your brain simply doesn’t function as well. It becomes harder to concentrate, make decisions, and think creatively. This cognitive decline isn’t just frustrating—it can be dangerous, particularly in jobs where attention to detail is critical.

The impact on personal life
When you are physically and mentally exhausted, you are unlikely to pay attention to your relationships. When was the last time you had dinner with your family without checking your phone or work email? When was the last time you switched off from work while on vacation? Let’s take a step back—do you even take vacations anymore?
Video
Whether it’s missing family dinners, skipping your child’s school performance, or not having time for a date night, over time, these ‘sacrifices’ add up. The lack of connection can lead to feelings of isolation, resentment, and the new pandemic—loneliness. Nearly 1 in 4 adults worldwide have reported feeling very or fairly lonely, according to a survey. The survey, taken across 142 countries, found that 24% of people aged 15 and older self-reported feeling very or fairly lonely in response to the question, “How lonely do you feel?” The survey also found that the rates of loneliness were highest in young adults, with 27% of those aged 19 to 29 reporting feeling very or fairly lonely.

The economic cost of overworking
While you’re paying with obesity, diabetes, hypertension, and loneliness, there isn’t a significant improvement in results. It’s ironic, but working long hours doesn’t necessarily lead to better outcomes. In fact, productivity tends to plateau or even decrease after a certain number of hours. The fatigue and stress that come with overworking lead to mistakes, slower performance, and ultimately, less effective work. In other words, those extra hours may not be as beneficial as they seem.

Fatigue from overworking not only reduces productivity but also increases the likelihood of errors. These mistakes can have serious consequences, particularly in high-stakes professions, leading to financial losses and safety hazards.

The long-term health issues that arise from overworking also place a significant burden on healthcare systems. Treating chronic conditions like heart disease, diabetes, and mental health disorders is costly, not just for individuals, but for society as a whole.

Once you get on the hedonic treadmill, it’s easy to lose sight of what truly matters. You may feel that slowing down means losing the battle altogether. You want to be the “Sharma ji ka beta” who is spoken of highly at every family gathering. So, you fight the battle, working harder and longer, without realizing you’ve already lost the war. Ignoring your health is like building your dream home without a foundation. Even if the home comes up, it’s guaranteed to crumble sooner or later. Being fit isn’t about having a beach body, and sound mental health isn’t about being a monk.

So what truly matters:
Your emotional well-being is fitness. Your quality of thoughts is fitness. Your peace of mind is fitness. How you feel is fitness. Your employer will not hesitate to put up an ad announcing your vacancy when you are gone tomorrow. But does your family have that choice? It’s 2024. It’s time we shift our focus from working harder to working smarter. Employers and employees alike must recognize the importance of work-life harmony and integration. We must acknowledge that work is only a part of life, not our entire identity.

At an individual level, the onus is on us to take 20 minutes a day to exercise—that’s less than 2% of your entire day. You spend much more time scrolling on your phone, and you know it. Go back to your roots—eat home-cooked meals, focus on nutrient-dense food, emphasizing protein and fiber. Get 7-8 hours of sleep, and spend time with your loved ones.

“I wish I had spent more time away from my family,” said no one ever on their deathbed.

As employers, respect and recognize rest, normalize guilt-free breaks. Stop imposing harsh, unrealistic deadlines. Recognize that people have lives and responsibilities outside of work. Reward the quality of work, not time spent at the desk. Start prioritizing your employees’ mental health as much as profits.

In a world where the grind is glorified, it's easy to forget that we have only one body and mind, neither of which can be rented or borrowed. The toll of long work hours is far too great—robbing us of our health, our relationships, and ultimately, our happiness.

As we evolve with new ways of working, it's imperative that we redefine success—not by our job titles, the size of our homes, or the number of vacations we take, but by how happy we are when we wake up every morning.

(Author: Priyamvada C. Physical and mental health coach)