When it comes to sitting at your desk all day, there are a number of risks involved. Like with any sedentary activity, working at an office in front of a computer screen for hours at a time is going to strain your joints, muscles, ligaments, and tendons.
Let’s take a look at what you can do to keep moving and stay healthy as a computer user.
1. Do Something About That Posture
You should be acutely aware of your posture if you’re in a sitting down position all day. Most people’s stance slowly gets worse throughout the day as they lean in closer and closer to their computer screens.
The imbalance of having your neck arched forward can put a strain on your spine and neck. To combat this, try chin retractions – which basically means making a double chin. While you may garner unwanted attention, you will be keeping your spine and neck in alignment, which can help to reduce the risk of unnecessary discomfort.
Even if you can’t feel any straining in your neck, doing an exercise like this is a good habit to get into. It’s quite possibly the best exercise you could do for your neck.
2. Try a Standing Desk
We live in the 21st century, which means that our offices have modernized to fit in with the times. While you may be used to seeing desks, chairs, and cubicles all around the office, this isn’t the only way to do business.
While the modern workplace has been built around the concept of sitting, our ability to stand for long periods of time goes back much further. Try bucking the trend of standard office furniture by investing in a standing desk.
If the concept of this is a bit too out there for you, you could meet it halfway and get a sit-stand work area. This means that you have the choice of sitting or standing, depending on how you’re feeling.
You’d be surprised how motivated people get with a sit-stand workstation to try standing more. Attempting this kind of work environment can help to increase your general well-being, as well as decreased appetite and fatigue – truly.
Some of these desks are so cutting edge that they can move up to 300 pounds worth of stuff on your desk from a sitting level to a standing one.
3. Move as Much as Possible
If the idea of standing at your desk is boring and already old news, why not take it one step further? It’s important to remember that the best thing you can do for your health as an office computer user is to move as much as possible.
So instead of getting a standing desk, why not try a treadmill desk? You don’t have to ramp it up all the way to a sprint, but you can burn off more calories than you think if you’re slowly walking while you’re working.
Again, we can’t emphasize enough that moving is your best chance of staying healthy. This is why it’s a good idea to switch up working positions throughout the day – don’t stay in one place for too long, even if it is touted as a healthy position to be in.
If you’ve had enough of the treadmill work, turn it off for an hour or so and just stand at your desk instead. Some of the treadmill desks even come with fitness trackers, so you know exactly how many calories you’re burning.
4. Take Regular Breaks
As humans, we aren’t designed to be able to concentrate on one task for too long. Otherwise, our concentration is compromised, and we end up taking in less of it than we need to.
The optimum work time period is twenty-five minutes, with a five-minute break between these intervals. This way of working is ideal for giving you a little burst of energy every half an hour and rejuvenating your concentration.
In this day and age, it’s almost natural to take frequent breaks like this – we all know you just can’t wait to reply to that Facebook message. So while you shouldn’t always replace one screen with another, a five-minute sanity break at the end of every stint of concentration is a great way to keep your productivity levels up and avoid the strain that concentrating can have on your mind and your body.
You also get a mini reward for your work every half an hour, which again only encourages high levels of productivity.
5. Opt for Natural Medicine
If you’ve done everything you can to adjust your posture, get those legs moving and make sure your spine and neck aren’t too strained, then you’ve got a good work day ahead of you.
However, you may still find that your muscles are suffering and your energy levels are low. While these tips are useful, they aren’t the only options that can contribute to feeling healthier.
Vitamins and supplements are both great options if you’re run off your feet at work and don’t have time to count how much nutrition is in every meal carefully. Vitamins like Vitamin C can also help with your energy levels, especially if you take one just before that afternoon slump.
CBD oil is another great alternative medicine that can help with the treatment of sore neck muscles. It can also keep you nice and relaxed which is essential if your work is stressful.
Final Thoughts
The key takeaway from these tips to help with your health if you have a computer desk job is to move more.
If it’s sitting down and being sedentary that’s making you suffer, then the solution is to do the opposite. Whether it’s investing in a treadmill desk or getting up from your workstation every half an hour to make a trip around the office, moving is going to be your best chance of looking after those muscles and your general health.
Jonathon Spire
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