So many of us work for long periods of time from a desk whether you have an office based job or work as a freelance from home, being stuck in one position for large portions of the day staring at a screen is not good for your health. Having worked in marketing for just over two years and three months being stuck in a desk from 9am-530pm (bar an hour for lunch) I know far too well the curses of being sat on your bottom all day. It isn’t all bad though there are plenty of things you can to ensure your body stays healthy.
Give your eyes a rest from your computer for 5 mins every hour
Looking at a screen constantly reading words and inputting data can put a huge strain on your sight, so much so that most companies give vouchers for free eye tests as so many people end up needing glasses for reading due to the strain their eyes are under from looking at the screen. Giving your eyes a 5-minute rest each hour from the glare of a computer screen can do them the world of good. Use this as a chance to get up and move (more on the next point), have a drink or write some notes on paper; anything to have a quick break.
Get up and move every hour
Sitting down all day every day can be very bad for your body and your posture as your body is used to moving during the day and using your muscles. Every hour (or as much as you can) try to get up from your seat be it to get a drink, go to the toilet, grab something from the photocopier or say hi to a colleague, any movement stimulates your muscles and gets them working. Use this as a chance to grab a quick screen break as well.
Take part in/ start office yoga
The Telegraph recently posted an article which reported that office workers only needed to exercise for an hour a day to avoid early death and this inspired a campaign launch for office yoga. With such busy lives, a lot of people put off exercise as they don’t have the time, face it who wants to wake up over an hour before they need to in the morning just to exercise?! I know I don’t! If you can eat at your desk while working your lunch break is the perfect time to exercise and is where office yoga was born. As yoga is less cardio-active you’re less likely to build up a huge sweat but you can still reap the benefits.
Make sure you have comfortable office furniture
It’s so important to have the right equipment in order to feel comfortable such as a chair which adjusts and can be put in a position where your arms can lie straight out in front of you. A desk which is wide enough so your arms can remain straight out from elbow to fingers when using your keyboard and monitor risers if you’re looking down too much when using your computer screen. If you work from home make sure you invest in quality office furniture such as office desks from furniture at work.