Working at a desk all day is not as easy as you might think. Staying in the same position for hours at a time while you stare at a computer monitor can have a serious effect on your body as well as your state of mind.
Here are some tips that can help get you through a long day of sitting:
• Keep moving: Take scheduled breaks every hour or two to get up and move around. A common problem that comes from sitting for hours on end is low back pain because it causes your muscles to weaken. Stretching, slowly rotating your neck, rotating your shoulders, bending and unbending the body, shaking and waving your hands are some easy exercises that can help keep these issues in check. Also try heading out for a short brisk walk outside the building along a quiet street, or in the park if you have one nearby.
• Eyecare: To relieve the stress in your eyes, try to change your focus from nearby to a distant object, close your eyes for two minutes when possible and move the eye in a circle in both directions. Every two hours you should relax your eyes by looking out of the window, if possible, at the most distant point you can. If you are not near a window, then try looking out to the most distant point in your limited viewing area.
• Loosen up limbs and wrists: Clean up the mess on your desk and arrange the keyboard and mouse in such a way that your wrist and elbow make one line parallel to the table surface and your shoulders are at a 90-degree angle to it. Some other exercises for your fingers and palms are clenching/unclenching your fists, rotating your wrists in different directions, and shaking your hands as if you are trying to get water off them.
• Watch your posture: Incorrect posture can be a cause of headaches, muscle inflammation, overstrained neck and back pain. Sit close to your workstation and keep your monitor at eye level. Keep your legs flexed at a 90-degree angle so that your feet are resting comfortably on the floor.
• Good hygiene: Leaving desks dirty and messy can lead to bacteria growth causing all kinds of food-borne illnesses that you can not afford to catch. Treat your desktop the same as you treat your kitchen countertop or dining table and don’t forget to wash your hands before and after eating.
• Drink water and avoid snacking: Drink plenty of water to prevent dehydration and instead of reaching for that chocolate bar or the tray of sugary treats from the bakery, choose fruits or nuts in limited portions. Here’s an idea, rather than keep a huge bottle of water at your desk, try getting up and walking to the water cooler to fill up your glass!