Monday mornings for many professionals who sit behind a desk each day at work fill their hearts with dread. This dread does not necessarily come from the disappointment of the weekend being over, but instead, it may come from the uncomfortable day t
hey know they have ahead of them. If this sounds like you, you are far from alone. Desk jobs are some of the most silent torturers on the human body, and yet many people do not realize how dangerous they actually are because they seem so sedentary and safe. However, the long hours of not moving, sitting in unhealthy postures and slaving over a keyboard are some of the worst things that you can do for your body.
Change postures frequently
While you work, make a conscious effort to change your posture frequently. Get up and walk to the next room to ask a question instead of sending an instant message, or take the stairs instead of the elevator whenever possible. The human body was not designed to sit for extended periods of time, so changing your posture on a regular basis will help keep your blood moving and take strain off your joints that can become stiff when sedentary.
Fight the bulge
When you become stressed at work your body craves sugars that can help rejuvenate your energy levels and help you fight against the very thing that is bothering you. In this case, many people reach for the hidden candy bar they keep stashed for emergencies. Instead, cut the sugar spikes and take a walk to a drinking fountain instead. Simple water can rehydrate you, which can calm the body and allow you to take on stress without packing on the pounds.
Reduce stress to your back
One of the top complaints people make about sitting all day is their back pain from office chairs. Sitting in a way that does not support your lumbar curve or provide you with enough movement and flexibility while seated can cause your lower back to take on excess pressure that ultimately builds up over the course of your 9 to 5 workday. Instead, find a chair that can support you and make you feel not only more comfortable but also more aligned so that you can sit with better posture and take the strain off your spine.
Even as an adult you may get frequent breakouts due to stress and leaning your head in your hands while you try to stay awake during the last few hours of your workday. When you do this, it’s important to remember that your hands have dirt and bacteria on them from the keyboard and space around you. As you lean your head into your hands or rub your face and eyes to try to wake up from the fog you are in, you rub these bacteria into the sensitive pores on your face. By sitting up taller and getting more energy, you can avoid this natural tendency and avoid breakouts.
Here at SitBetter.com, we can help you to find the right type of support you need to sit taller, maintain excellent posture throughout the day and alleviate the pain and suffering that come from being behind a desk day in and day out. By buying yourself a new place to sit, you can rejuvenate your body and feel better while being productive at your desk job.
Desk jobs have become notorious for joint pain, difficulty staying focused for extended periods of time and overall bad health. From hours of sitting, or even standing in uncomfortable areas without the ability to change your posture, you risk weight gain, higher blood pressure and strained joints, causing longer term chronic issues. Likewise, there are now fewer reasons to leave our work station, which has caused us to stay sedentary for longer periods of time, adding to the strain. However, there are easy fixes that allow people to change the way they work to improve their energy and reduce strain to their body.
Here are four easy ways you can quickly improve your health at work.
- Walk to the other office to speak to somebody.
Modern technology has made it easier for people to be lazy at work. Now, with e-mail, instant messaging and other collaboration tools, you never have to leave your desk to work together with another person. But even though the tools are available to make it possible to never leave your desk, that does not mean you should. Whenever you are able, get up and walk to another office to speak with somebody. This change in posture will keep you from falling victim to desk job tire.
The chair in which you sit has a lot to do with how you feel overall. Without the proper lumbar support and ability to move around even while you sit, you risk putting additional unnecessary strain on your joints. There are easy ways to fight a sore back at work simply by switching out the chair you are confined to so many hours of the workday. When searching for a new desk chair, find one that has the back support you need to help you stay sitting up straight, as well as the flexibility you require to be able to move front, back and side to side without limitation so that you can further increase your movement while sitting at your desk.
- Stand frequently.
Standing is a great way to get the blood flowing again. If possible, find a way to stand and work as much as you can. This change in posture puts significantly less strain on your joints, and it actually helps you burn more calories simply by making this small posture adjustment. If your job is one that requires you to stand for extended periods of time, you may also start to feel the solid ground and single position tiring you out. In these situations, try using anti fatigue mats for the workplace to help encourage more blood flow and keep you from becoming tired while working. These are great for people who are sent to assembly lines, service counters and other areas where you are required to stay standing for an extended period of time.
When you are free from the confines of your office and able to get out and about to eat lunch and grab some fresh air, avoid the temptation to do so by sitting down at a fast food restaurant or, even worse, behind your desk. Instead, pack your lunch every day and hit a walking trail. Once you have had your lunch in your car, jump out and start walking. Even a half an hour of movement in the middle of your workday can add up to more energy, more calories burned and more mobility in your joints.
Pain and tiredness are chronic issues experienced by people in desk jobs, where they frequently sit or stand for extended periods of time. By making these four easy switches, you can feel better in no time!
Staying productive throughout the work day is often a struggle that people experience on a daily basis especially when one is expected to work a set number of hours. Sometimes a day where you worked 3 or 4 hours may be more productive than trying to work 8-10 hours. When we lose the ability to focus on our work, we are no longer a valuable asset to our company and risk becoming a dispensable employee.
Lack of concentration is one of the greatest sources of decreased productivity. This is often experienced when unexpected distractions arise such as phone calls, mandatory meetings, additional tasks being delegated by a superior, among other potential nuances. These distractions lead to extra energy being exerted which then leads to fatigue and difficulty focusing on the important projects that need to be completed. It also makes it difficult to pick up where you had originally left off and may interrupt a great train of thought. If you find yourself experiencing the inability to concentrate or have a difficult time staying energized throughout the work day, perhaps it is time to consider our 8 tips for keeping your energy and be more productive throughout the work day.
1. Make Healthy Food Choices
The food we put into our bodies has a great impact on our work ethic and can help keep our energy levels up throughout the day. With the lack of time in our hectic work schedules, sometimes it can be difficult to remember the simple fact that we need to eat! Eating a balanced breakfast is recommended before each work day, so it is important to make the extra effort to wake up a little bit earlier to be certain we have breakfast before we leave for work. It is also essential that if you are feeling hungry throughout the work day to indulge that craving, with healthy snacks such as almonds, bananas, greek yogurt, etc. Feeling hungry leads to loss of concentration and causes you to focus on your need to feel full rather than the task at hand.
2. Get a Good Nights Rest
Most of us require a good 8 hours of sleep each night in order to function properly the next day. If you work a normal eight-hour work day, be certain to carve out time to sleep at least 8 hours each night. Schedule your after work activities accordingly to accommodate for your sleep schedule. Not only does lack of sleep negatively affect your overall health, it can also affects your clarity in thinking and clouds your judgement.
3. Sit in a Good Office Chair
This may seem like common sense, however most individuals sit in a chair that does not properly fit them which can lead to unnecessary aches and pains. If you begin to experience back pain or other health issues that occur from sitting in a cheap office chair, you will find yourself concentrating more of the pain than your actual work. Luckily, this can be easily solved by purchasing an ergonomic office chair. A good ergonomic office chair is at the tips of your fingers, literally, by simply searching for an online office chair retailer, you can order your new chair online and have it conveniently shipped to the front door of your home or business.
4. Take Short Breaks
Taking breaks during work is not only essential but actually encouraged by physicians. It is recommended to get up from your work station to stretch and walk around at least once every hour to feel refreshed and rejuvenated. Breaks can also be utilized when working on a large time-consuming project to give your mind a quick break and give yourself a few minutes to recharge your batteries. You will find that breaks greatly aid in the ability to immerse yourself in even the most mundane tasks.
5. Create a Clutter-Free Work Station
The last distraction you need from work is your work station. With the amount of work and paperwork that gets thrown on us on a daily basis, our desks can easily become cluttered which can cause havoc when trying to search for a particular document for a meeting or phone call with a customer. By keeping your work station organized you will eliminate the unnecessary stress that can come from working in a messy environment. If necessary, purchase the office accessories needed to organize your desk such as a monitor arm, cable management, keyboard tray, file cabinet, and/or storage tubs.
6. Disconnect From Your Personal Life
Perhaps the greatest distraction of all that can keep us from remaining productive throughout the work day is our personal life. With the technology available to us, it is easy to keep in constant communication with our friends and family through our cell phones, e-mail, social network sites, and tablet devices. When you arrive at work, make a conscience effort to disconnect from your personal life. Turn your cell phone off, stay off your social networking sites, and only have your work e-mail accessible. If you are worried you are going to miss something significant, wait until lunch to catch up on anything that may have occurred earlier in the morning.
7. Create a To Do List
It is easy to forget what you need to accomplish for the day when you walk into the office, especially after having a night off to relax and forget about the troubles of your previous day. Taking a few minutes in the morning when you first get in to prioritize and look over the day’s tasks, review what you accomplished yesterday, and plan accordingly can help eliminate the feeling of stress and chaos. Once a task has been completed, be certain to check it off. This will not only help you remember it has been completed but provide positive reinforcement which drives us to work harder.
8. Exercise Daily
Exercising daily helps keep your stress level down and helps you unwind after a long day of work. Simply walking for 30 minutes three to four times a week can improve your brainpower. Exercise also promotes the growth of new cells in the learning center of your brain. New cell growth allows you to have the ability to learn faster and retain more information. If you can not find time with your busy work schedule to exercise, consider utilizing your lunch break as an opportunity to get a quick run or walk in. When you come back to work you will feel more refreshed and ready to take on the rest of the challenges that the day will bring.
To view SitBetter’s full line of ergonomic office chairs designed to help increase productivity, click here!