If you work a desk job, you may have experienced that feeling when your body tells you it desperately needs a good stretch.
More and more, research is suggesting that we aren’t meant to be sitting all day. The American National Institute of Health recently found that a sedentary lifestyle can result in an elevated risk of cardiovascular disease, Type II diabetes, obesity, and certain types of cancer. But, for many of us, sitting at a desk is what we’re required to do.
Your eyes, back, brain, posture and weight are all at risk if you spend the majority of your day in front of a computer screen. Thankfully, you can take steps to protect yourself during your workday.
1. Get Up Regularly
If you need to do intense work, set yourself a timer, for example, 45 minutes or an hour. When your alarm goes off, stop, get up and walk around. Your muscles and your brain need a break, and you need to move. Make some coffee or get some fresh air. This should also help you to be more productive in the hours you do spend working. Look away from your screen every now and then, and practice the 20-20-20 rule: every 20 minutes, look at something 20 meters away for 20 seconds.
2. Do some stretches from time to time
Every now and then, do some stretches for your neck, back and shoulders, to prevent tightness and muscle aches. Get up, stretch your legs and arms. You can find many stretch routines online.
3. Eat well
One of the biggest mistakes people make at work is not prioritising their mealtimes. When it’s lunchtime, make the most of it; don’t spend it at your desk. Be productive, so you can take the full length of time allotted to you and eat a good meal that will provide you with important nutrients. If possible, meet someone and enjoy a meal together. If you bring lunch to work, try to include lean protein, fruits and vegetables, whole grains and some nourishing snacks, to prevent the afternoon slump.
4. Optimise your desk
Did you know that items such as plants, diffusers, a vision board and the right earphones can help you to enjoy better focus? For example, diffusing certain essential oils at your desk can boost your productivity. Ergonomic equipment can also make a big difference to your health. Ensure that your screen is set at the right height, and that your desk is right for your wrists and elbows.
5. Work your way into it
When it comes to adopting new wellness habits, start slowly and work your way into it. You wouldn’t want to do too much too soon and risk the benefits you could gain.
You and your immediate family have access to the ICAS EWP which provides an omnichannel point of access.
Written by LifeAssist
