While it might not always be a walk in the park, there is a lot to love about office work. When was the last time you had to worry about sunscreen at work or found yourself having to work in the rain? Still, there are downsides to working behind a desk, one of them being that sitting all day can be terrible for your health. If you want to make sure that your computer office job won’t see you suffering from heart problems and chronic pain in a few decades, here are some tips to help you take care of your health at work.
1. Take regular breaks
As a general rule, the longer you sit in one place, the heavier the toll will be on your body. So be sure to take a short break at least once an hour to allow yourself to get up and stretch your legs a bit. These breaks are good for your body and will allow you to return to work in great shape, which can improve your productivity. They can also reduce eye strain.
2. Stay hydrated
Keep an eye on how much water you drink at work and stay hydrated throughout the day. Dehydration puts unnecessary stress on your body, which can lead to unwanted effects over the years. And running out of fluids can also adversely affect your cognitive abilities, making the job harder and more stressful than it should be. But, of course, no one wants that, especially considering how bad stress is for your health.
The three most common types of office workers with chronic pain are the neck, back, and shoulders. However, you can limit the pain by properly stretching these areas before, during, and after your workouts. Stretching can help you release the tension you’ve built up throughout the day while increasing your body’s flexibility. It can also help you deal with the stress of being in the same place for long periods of time, with more ease.
It helps to think of sitting behind your desk as something that stresses your body because it does. And being more flexible and doing functional weight training – especially for your core, shoulders, and neck – can help you sit longer without feeling tired or sore.
4. Don’t ignore the pain
Any stubborn pain that you feel while working out needs to be addressed, especially if you often experience pain in the same areas at the end of the work day. This is because the recurring pain of today may progress to the chronic pain of tomorrow. While over-the-counter drugs and cannabis dispensing products can help reduce pain in the short term, the ultimate goal should be to be pain free.
Getting there can be tricky. But taking regular breaks and stretching can help. It may also be a good idea to invest in an ergonomic office chair or switch to a standing desk.
5. Get into the rhythm
The more steps you take each day, the better. Whether you’re brainstorming, talking to a coworker, or just on the phone, keep an eye out for opportunities to pace the office. It can help you take a few steps, and many people find that the pace also helps them think and come up with ideas more easily.