Top Health Tips For Office Workers
A large majority of the world’s population find themselves sitting at a computer desk on a Monday morning as they begin a week of office work. However, many of these people may be unaware of the health hazards associated with computer work and administrative duties. Understanding the health risks could ensure you take the correct precautions to keep your body healthy and your brain alert for a day at the office.
First of all, sitting position is important to ensuring your neck, back and shoulders rest in a comfortable position. Try adjusting your chair so that your lower back is supported to reduce the strain on your back. Adjustable chairs are a good choice because they offer the chance to alter the head rest position, height of the chair and degree of recline. When sitting, bear in mind that ideally, your knees should be level with your hips, but a footrest can help to achieve this. Also, adjust the height of the seat so that your elbows are at the side of your body and your forearms can rest on the desk at 90 degrees. This should help to reduce the risk of repetitive strain injuries. Repetitive strain injuries affect the upper parts of the body such as the arms, neck, wrists and shoulders, and are the result of repetitive, forceful activities at work or poor posture. These injuries can cause varying degrees of discomfort, ranging from tenderness and stiffness to cramps and weakness.
For the joints in your hands, when positioning the keyboard, leave a gap of around 4-6 inches between the keyboard and the edge of the desk to rest your wrists when not typing. Try to keep your wrists straight, but if this is not possible, a wrist rest on the mouse mat can help with this.
Evidence suggests that office workers are at a greater risk of developing health problems such as obesity and blood clots due to the hours of sitting in one position all day. Many office workers fail to get any exercise during the day which could lead to weight gain and weight-related health problems. One of the best ways to combat this is to ensure you take every opportunity to move. For example, try walking to the bus stop rather than hopping in the car, take a short walk on your lunch break or take the stairs instead of the elevator. Although these may seem like simplistic activities, these changes could help to reduce the risk of obesity and potentially leave you feeling less sluggish and fatigued at the end of the day.
If you wear glasses, choose a pair with an anti-reflective coating to prevent glare from the computer screen. This will help to reduce eye strain and damage to your eyes during prolonged periods of looking at the screen. If you feel any eye discomfort, taking a short break from looking at the screen can help to reduce the symptoms of eye strain. Even simply looking away from the screen or closing your eyes for a few minutes can ease any discomfort. In addition, ensure you drink plenty of water to keep your body hydrated and your mind alert.
Understanding the health risks of all-day office work can ensure you take the appropriate measures to get the most from your working day and could prevent health problems in the long-term.