Stay ergonomically healthy while working on computers. Working at a Computer, can result in a lot of screen-time and extended sitting periods. This can increase the risk of certain health problems, from poor posture to eye strain and more.
Exercising some good habits and routines can in fact help to avoid these potential problems.
1. Find the right posture
Sitting with poor posture is one of the most common causes of problems for office workers. There’s a tendency to either slump down in the chair or to lean in close to a monitor, both of which put strain on the spine and neck.
Sitting at a desk with a proper chair is the best way to promote a good working posture, keeping the spine aligned with the neck, and your head supported directly above.
There’s no need to pull your shoulders back unnaturally, either; it’s about sitting in a relaxed and comfortable position while gently engaging your core to support yourself. Your legs should also be as close to right angles as possible with your feet planted flat on the floor.
2. Use a second screen
If you work on a laptop, having to look down at your screen all the time puts strain on your neck. Ideally you need a monitor at the correct height, or at least your laptop placed higher up while you use an external keyboard.
The optimal viewing position is to have the top of your monitor level with your eyes, so you’re actually looking down slightly. This helps to protect your eyes from drying out and allows you to keep your neck upright.
Use a Second Screen Tip: The common issue of looking at One screen is that you can put a lot of strain on your neck. You should always have the screen at the height and level of your eyes. When you practice this tip make sure your neck is in correct position (looking straight ahead without bending neck.)
3. Lower the brightness
Speaking of your monitor, you could help to avoid eye-strain and headaches by dimming your screen slightly. Offices can often be very brightly lit environments, which can make it difficult to set your monitor at a comfortable brightness level, but dimming the screen even slightly can help.
Likewise, working in a dimly lit environment with a very bright screen can be just as uncomfortable over long periods. If you’re working later into the evening, you could also set your monitor to filter out blue light so as not to disrupt your body’s natural sleep cycle.
Lower screen Brightness Tip: Blue light screens are a great benefit to prevent eye damage. If not the blue screen, adjust the screen brightness to low to help your eyes stay healthy.
4. Have healthy snacks on hand
Sitting at a computer working all day isn’t necessarily the most enjoyable task, so it can be easy to reach for more fulfilling things like a cold fizzy drink or a chocolate bar to keep you going. While a snack once in a while is fine, it’s easy to slip into bad habits.
It can be a good idea to have some fruit or nuts on hand, so you’re able to reach for something healthy throughout the day. If you like a cup of coffee or tea to get you through the day, it can also be a good idea to set yourself one or two specific breaktimes to make one, rather than making multiple cups throughout the day.
5. Get up and take a break
One of the best things you can do is to get up and leave your desk for a few minutes every so often. Even just looking away from your monitor regularly is beneficial. Ideally you should change your working position throughout the day with a sit/stand desk, so you’re never sitting or standing too long.
If this isn’t possible in your workplace or home, getting up and moving about is the next best thing. If you have a habit of getting engrossed in your work and forgetting, set yourself an alarm to go off every 30 minutes or an hour to take a walk around the room, look out of the window, get a glass of water, or whatever.
Healthy Fitness and Eating Tips:
Healthy Meal preparation: Sundays are best to get the weeks meals in order for better results.
Mindful Eating is Key stepping away from office to eat lunch without the distractions. This way you your more aware of your hunger. Carry a water bottle around instead of coffee. Green tea instead of coffee and cream.
Eating your first meal at home. At breakfast use this time to make a powerful nutritional meal to power your day. Avoid sugary foods as you’ll be chasing that sugar rush all day.
Second Meal, lunch, take time to take your lunch, again prepare your lunch at home.
Keep food at work (dressing, condiment etc.) Don’t eat at your desk – it’s much easier to overeat if you’re distracted, Try to find the healthy eating options near your office.
Exercise portion control, Avoid processed/packaged foods.
Healthy Quick Snacks for the office: Veggies and hummus, Yogurt and berries, Overnight Oats with Apples, Peanut butter and Banana
Exercising: scheduling your workouts will help you stay on track. For example 3 days weights and 5 days cardio, or you can make training as convenient as possible by joining a gym near your office.
You’re more likely to stick to your fitness regime if it’s as easy as possible. Get up and take Breaks Tip: Each hour plan to get up and move. Take a stroll down a set of stairs or a walk in the hall.
Get Up and Move Fact: People who take the stairs burn more and have more energy though out the day. Using your office floor to do 15 to 40 seconds of planks every few hours during your shift.
Using office furniture as exercise equipment. A study found that regular physical activity and a solid sleep schedule can help you hate your job
less, and feel less stressed when you leave the office.
Also poor nutrition doesn’t just impact our health, it can affect our performance at work by negatively impacting concentration and energy levels, and cause irritability, frustration and impatience.
One study found that employees who participated in a wellness program that included nutritional programs resulted in higher productivity “approximately equal to an additional productive work day per month for the average worker.”
Educate yourself, don’t skip meals, build routines that are realistic to your overall goals then go for it.
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