5 SIMPLE HEALTH TIPS IF YOU SIT AT A COMPUTER ALL DAY
Compared to other countries with advanced economies, workers in the United States have long work days. Trying to stay healthy while also sitting at a desk for eight or more hours a day can be challenging. Here are five ways to make sure your workspace desk doesn’t become the death of you.
1. Keyboard and mouse placement.
The proper position of the keyboard and mouse is essential in creating a comfortable workstation. Improper height and angle of the keyboard, mouse, or working surface can cause employees to bend their wrists or lift their arms for extended periods. Overuse of the keyboard and mouse, especially when these are being operated in a deviated posture, can cause painful musculoskeletal disorders, such as tendonitis and carpal tunnel syndrome. Adjust the keyboard and/or chair height so your elbows can hang comfortably at the side of your body, the shoulders are relaxed and the wrist is not bent up or down.
2. Pay attention to posture.
Poor posture is something that every office-based employee should consider throughout their day. Most people sitting at a computer get drawn into the screen, which means they crane their necks forward and puts strain on the neck and spine. Maintaining good posture all day requires conscious effort. This can be avoided with the help of certain desk exercises. Two most popular exercises entail chin retractions and making a fake double chin to support the neck and upper back.
3. Desk Active.
Just because you sit behind a screen all day doesn’t mean you won’t be able to stretch or move. Allowing yourself a chance to stretch gives your body the TLC it deserves. Depending on your office environment, you might be hesitant to take the time for a quick stretch break, but you there are plenty of simple stretches you can do while sitting. Some include: neck rolls, seated spinal twist, chest openers, and eagle arms.
Desk tip: If it’s possible in your office, standing up to work can be a great choice. Standing uses more muscles and burns more calories than sitting and it can be great for your back and posture.
4. Give your eyes a break.
Staring at a screen all day not only weakens your vision, but it could lead to a disorder known as Computer Vision Syndrome, a term for all the eye problems staring at a computer for extended periods of time could cause. Computer trick: When you can, act like your grandma and increase your font size. If the text is too small, you’ll squint, which is the number one culprit of eye fatigue and headaches. Another tip to avoid eye strain is by making sure that your monitor is not too close– it should be at least an arm’s length away.
5. Take frequent breaks.
We always want to finish our work so we can get out of the office on time. You may think that taking a break will waste your time, but taking a break can be productive. Not taking a break from work can make you mentally lethargic, and reduce your creativity. Make it a point to get away from your desk every now and again for a few minutes. The idea is to take a break, rejuvenate, and be more productive. If you work at a computer, this will help you avoid painful eyestrain from staring at the digital screen for too long. Get up, get walking, and stay healthy in the workplace.
All the best,
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