Desk jobs don’t have to equal weight gain and bad posture. Follow these top tips to ensure your body stays healthy.
Take the stairs
If you work in a building that allows you to take the stairs instead of the elevator, do it, and if you work on the 22nd floor, consider taking at least the last 5 flights to your office – every bit helps. It’s all about doing little things that will force you to get moving more often like going to the restroom that is the furthest away or using the water filter that is on the opposite end of the office.
Stay away from sugar blasts
If you have to snack, snack on food that is healthy and won’t give you a fast sugar rush. Avoid snacking on sweets, chips and chocolate for example as these kinds of luxuries are loaded with calories and unhealthy sugars. Plan your day the night before and pack in snacks such as veggies, pretzels, fruits or nuts that will regulate your blood sugar levels and keep you alert.
Have face-to-face discussions
Unless you absolutely have to, avoid constant instant messaging as a form of communication. If you have a question that can be answered immediately walk to your colleague and discuss the matter. This will help you increase circulation and decrease fatigue.
Drink water!
Don’t grab the first cold drink you see – it’s packed with unhealthy sugars and calories that are bad for you. Invest in a good water bottle and keep it on your desk. That way you’ll always be hydrated and it will force you to get up every now and then to go to the restroom. Moving around is a great way to stay alert and focused.
Remember your eyes
People who have desk jobs are more likely to develop eye and back problems so be sure to pay special attention to these things. Think about it this way: you’re at your desk for approximately eight hours a day, maybe even longer. During that time you’re constantly looking at your computer screen – opening emails and doing your work and because of this you’re more likely to develop something called Computer Vision Syndrome. To ensure decrease damage to your eyesight, adjust your brightness, wear anti-glare glasses, recommended by your optometrist and look away every 15 – 20 minutes.
Squeeze in a workout at your desk
For your neck, stretch it by moving it forward, backward, side to side and the look left and right. This helps lessen tension. To exercise your shoulders, roll them backwards and forwards about 8 – 10 times to help relieve tension and strain. There are lots more exercises you could do while at your desk – it’s all about making the most of your time and keeping healthy.
Posture please
Bad posture can lead to a number of ailments. How are you sitting right now? Are your shoulders slouched forward and your back bent? Or do you tend to lean on the arm rest of your chair? Stop – you’re not doing your back any favours. There are plenty of ways to find out what the best position is – try an internet search and you’ll find plenty. Also make sure your chair is suitable, if it’s not, you need to speak to your HR manager.
You also run the risk of developing Carpal Tunnel Syndrome that is basically a pinched nerve in your wrist. Speak to your HR manager if your keyboard is not ergonomic. When you’re typing or using your mouse, try to raise your forearms a bit to allow your wrists to fall in a neutral position. This will also give your arms and hands freedom of movement. To minimise Carpal Tunnel Syndrome, try rolling your wrists clockwise and counter-clockwise about 10 times, every hour.
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