Working on Your Health: 5 Ways to Encourage Good Health While at Your Desk

By now, you’ve heard that sitting is one of the worst things you can for your health. Sitting all day can to lead to poor posture, painful joints and a slew of other more serious health issues such as heart disease and diabetes.

But if you’re one of the millions of people who work sedentary jobs, you may find it hard to stay healthy during the day. Thankfully, there are ways to up your health and fitness quota even if you work at a desk.

Align Your Spine

If you sit in a chair eight hours a day, you might be slacking in the posture department. However, experts agree that the key to maintaining proper spinal alignment is perfecting your posture, especially if you sit a lot during the day. Maintaining proper posture while sitting takes unnecessary stress of your muscles and joints.

Make sure your chair is adjusted for your height and that the seat is right below your knees. Your thighs should be parallel to the floor with the armrests just below your elbows. It’s also important to keep your spine straight and both feet planted on the floor. If you feel you need some extra help, look into back supports and supportive seat cushions and accessories.

Update Your Work Space

There are a lot health-conscious products specifically designed boost your fitness and health while at work. Consider swapping out your stationary desk for a standing one, or you can sit on a stability ball instead of your office chair and engage your core. Both products activate your muscles and offer a variety of health benefits. There are plenty of things on the market. If you really want to change your work space, you’ll find the right thing for you.

Mini Workouts

Who says you can’t get fit at work? Break the monotony and get your blood pumping with a series of mini workouts. Shoot for three sets of calf pumps in increments of 20 throughout the day. You can also squeeze your glutes, perform wall sits and mini crunches in your chair.

Look for ways you can get moving while you work. You might be able to do arm exercises or squats while you work. Others might be able to do some short exercises on personal breaks. If you’re looking for opportunities, you’ll find the time.

Take a Break from the Screen

Staring at a computer screen all day can cause blurry vision and headaches. To counteract this, follow the 20-20 rule. Work for 20 minutes and look away from the screen for 20 seconds.

In addition, take note of the lighting in your office and on your computer screen. If the light coming from your computer is brighter than the office lights, it can cause eye strain. Try adjusting brightness and contrast on your computer to give your eyes a rest. Finally, position your computer about an arm’s length away from your body. Any closer could result in unnecessary eye strain.

Be sure to talk to a behavioral optometrist about your unique situation. Even if you don’t feel like you need any eyewear, they could recommend exercises and preventative aids to help protect your vision.

Mini Stretch Sessions

Sitting for eight hours is bad for both your body and mind. Perform mini stretches to counteract the ill-effects of sitting. Shoulder shrugs, knee hugs and arm circles can be performed in small spaces and go a long way to get your blood pumping and prevent problems in the future.

Since we spend so much time at work, bad habits we might have while clocked in could result in long-term pain and discomfort. It may not be easy from the get-go, but focusing on your health wherever you are can help you lead a more enjoyable life.