Health Improvement Strategies in a Physically Inactive Job

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  • Take regular breaks, get up often, and drink plenty of water to stay energized and healthy at work.
  • Invest in ergonomic items and set reminders for proper posture to reduce physical strain.
  • Seek professional treatments such as a vein or vision care when necessary to restore wellness.
  • Maintain your overall wellness by taking small steps and changes towards a healthier lifestyle.

With technology constantly changing how people accomplish their jobs, more and more are spending long hours in front of a computer or desk. This means inadequacy of getting the necessary physical activity to stay healthy. Fortunately, there are plenty of ways to stay healthy and fit while keeping up with your work responsibilities. Here are some proven methods of maintaining your wellness while in a sedentary work setup.

Take Regular Breaks

Regular breaks are vital to avoiding fatigue or burnout while working at a desk. It is important to remember that bodies are designed to move and stand throughout the day, not just remain seated in one place all day long. The longer you sit without taking any breaks, the greater the risk for physical health issues such as obesity and heart disease and mental health issues such as anxiety and depression.

Get Up Often

Make sure to get up often throughout the day — whether outdoors for some fresh air or to do light exercise indoors. This way, your body can rest and recharge. You can time yourself to get up every 30 minutes or hour and spend at least 5 minutes of your break away from your desk.

Drink Water

Hydrating your body with water is essential for maintaining good health, especially when you are seated for long periods. Drinking plenty of fluids helps keep your energy levels up and can also help control your appetite. Staying hydrated helps to reduce headaches and improve overall concentration, making you better prepared to take on any tasks.

a woman standing to take a break

Use Standing Desks

The use of standing desks has been on the rise in the workplace. It is a great way to add extra movement and variety to your workday without sacrificing productivity. A standing desk can help you improve posture and reduce the physical strain of sitting all day. It also helps to prevent neck and back pain.

Maintain Good Posture

When sitting at a desk for hours on end, it can be easy to slip into bad posture habits such as hunched shoulders or crossing legs, which can lead to chronic pain or discomfort. It is important to maintain good posture when working, which will make sure that your body remains properly aligned with its natural curves. This helps prevent back or neck pain down the line.

Proper Desk Arrangement

To ensure that you have proper posture while at your desk, ensure your screen is at eye level (not looking down), and adjustable chairs provide support for both upper and lower backs if available. This prevents physical strain and injury. Furthermore, it is essential to ensure adequate space between your eyes and the computer screen to avoid eye strain.

Invest in Ergonomic Items

Invest in ergonomic items such as a comfortable chair or an adjustable monitor or desk that can help make your workspace more comfortable and suitable for you. Ergonomic items are designed to reduce physical strain and improve the overall comfort of your workplace. You can also use alternatives such as standing mats or wrist rests to ensure the right posture and fewer injuries.

a woman taking a break and stretching at work

Posture Reminders

Setting reminders on your phone or computer can help you stay mindful of your posture throughout the day. You could also try placing visual cues around your workspace to remind you to sit or stand up straight. This might seem minor, but it can help reduce physical strain and improve your overall posture.

Professional Treatments

At times, practicing good habits may not be enough due to existing medical conditions or previous injuries. If this is the case, then seeking professional treatments might be necessary for the long-term management of symptoms.

Vein Conditions

A trusted vein specialist is a certified medical professional who specializes in treating vein-related issues. They provide treatments effective in relieving leg discomfort associated with varicose veins, which could significantly improve the lifestyles of individuals whose primary employment includes sitting down most days.

Vision Treatment

For those who have to use computers for long periods of time, it is important to have regular vision screenings and seek treatment if any issues are detected. Vision specialists can provide treatments such as corrective lenses or vision therapy to reduce eye strain and improve visual clarity while using digital devices.

By following these tips, individuals in sedentary jobs can stay healthy and maintain their wellness levels. So, don’t let your work get in the way of your health — make sure to take steps towards a healthier and happier you.

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