As we settle into a work routine, it gets more and more important that we do not miss out on an important aspect of life. Lot of us presume that spending an hour working out in the gym or doing yoga is enough to maintain our health. While no one can deny the importance of that, our overall wellness also depends on our habits.
If we don’t correct our posture in day to day activities, any amount of exercise will not be able to help. In fact, it will only make exercise more difficult.
We don’t need research to know that healthy habits are beneficial to us in long-term. However, what we do need to keep in mind is that small little changes can make a big impact. And these changes need not disrupt the work routine or demand our excessive attention.
Drink water regularly
When was the last time you drank recommended 2 liters of water in a day? Majority of us have water only with meals. Other times we either resort to beverages with high calorie or caffeine content.
Another hidden benefit is the amount of money you will save by cutting down on other beverages. Use that money to buy a water bottle which you can keep at your desk for the constant reminder to have water.
Change your posture frequently
A lot of us are ignorant about computer posture mistakes that we make. If ignored for a long time, these mistakes can quickly turn into a hazard.
A neutral posture is a comfortable working posture in which the joints are naturally aligned. It helps in maintaining the natural rhythm of the body and avoiding unnecessary pains.
Commonly known as MSD, musculoskeletal disorders like carpal tunnel or tennis elbow are developed because we don’t maintain neutral postures while working.
A neutral posture is about the whole body. Your shoulders should be relaxed, your back supported at the lumbar area, wrists and elbows straight, knees at 90-degree angle and feet rested on the ground.
Having just one part of your body out of neutral can affect the rest of your posture. If you try sitting with your feet hooked under your chair, you will notice that it will pull you forward in your seat, away from your chair’s backrest.
Regardless of how good your posture may be, sitting still for long periods of time isn’t healthy. You should make small adjustments to your posture about every 15 minutes, by changing the height of your chair slightly, or leaning back a little further into the backrest. Organize your workday to include a variety of tasks, breaks, and exercises. These allow you to vary your posture, rest your muscles, and minimize muscle tension and soreness
Set-up an ergonomic friendly workstation
Setting up an ergonomic workstation is simply a matter of placing yourself in a neutral posture, and then arranging the furniture and equipment to work in that posture. For example, the monitor should be just below eye level to keep the head straight and shoulders relaxed. The wrists should be straight and elbows at ninety degrees while using the keyboard.
All frequently used items should be placed within reach.
Once you implement these changes, you will realize how these factors accelerate your productivity.
Healthy Work Schedule
Start your day early, plan your day in advance, ensure you finish all the tasks assigned. We all know the drill and most of us are adept at following it too. After all, if you have been working for years, you aren’t able to survive without this routine.
However, in the humdrum of our workday, we generally miss opportunities to relax our tired muscles, joints, and mind. I know I told you about changing postures frequently, but that is while you are sitting and working.
It is always good to take a little break to do some stretching exercises. Micro-pauses or changes in task give the muscles a chance to recover.
Stretching exercises aren’t a substitute for a proper workstation or a cure for persistent pain or discomfort. However, they can help reduce muscle tension and eye strain.
Have more tips for healthy work life? Add to the list!
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