sitting | Journey

Could too much of a good thing be bad for your health? While it’s exciting to land that office job, it’s also important to remember that your body is made to move. Did you know that sitting in front a screen, like a computer, for extended periods of time can increase your risk of certain diseases? Check out these tips to make sure you’re staying healthy both at home and in the workplace.

Stay healthy.
Sitting is often unavoidable and, when broken up into smaller periods of time, won’t do too much damage. The key to staying healthy at your desk job is making sure you take breaks that get you out of your chair. In fact, experts suggest standing every 30 minutes, if possible. To help you get moving, try out these tips:

Stand Up

Set reminders. Try using your email or calendar to set reminders that will pop up and remind you to stand for a few minutes. You can also try this trick at home by using TV commercials as a signal for you to stand up and get moving.
Stand up and straighten your office or workspace. De-cluttering can also help you cut down on stress.
If you like to drink a lot of coffee or other beverage, use a smaller cup in the morning. This will force you to make more trips to fill up your cup throughout the day.
Stand up and get a glass of water if you’ve been sitting for too long.
When you’re eating lunch or talking on the phone, stand up if possible.
Instead of using email or interoffice mail, hand deliver papers to a co-worker.
If possible, use a printer that’s stationed away from your work area so you have to walk to retrieve your documents.
On lunch breaks, take a walk around the building or nearby area.

Rest Your Eyes

Follow the 20-20-20 rule. Every 20 minutes, take a break from your screen and stare at something 20 feet away for 20 seconds to help the focusing muscles in your eyes relax.
Make a conscious effort to blink every 10-15 seconds so you coat your cornea and nourish your eyes with oxygen.
Try increasing the brightness level on your computer’s monitor to decrease eye fatigue. Also, it’s recommended that your computer screen be positioned 20-28 inches from your eyes.
Eat eye-friendly foods like kale and spinach to lower your chance of developing a cataract.

Protect Yourself

To lessen the strain on your back, try sitting at a 135-degree angle while you work.
Keep hand sanitizer at your desk and wash your hands regularly. According to IdealBite.com, the average office keyboard harbors five times more germs than a public restroom.

Even though there are risks associated with desk jobs, the good news is that there are ways to minimize these risks and stay healthy.

How do you keep your health in check while working in the office? Share your tips in the comments section below!

Movin’ On Up is brought to you by Express Employment Professionals.

ergonomics at work There’s still a large debate in the workforce about sitting down vs. standing up at work. No matter what side of the debate you’re on, you can greatly reduce the risk of disease and injury by a common discipline called ergonomics.

Ergonomics is the principle of designing an environment or posture to optimize human well-being and overall system performance. It’s basically ways of positioning yourself and your surroundings to be as comfortable and less strenuous as possible.

You don’t have to have an office job at a desk to better fit yourself to your surroundings. From a corporate office to a shipping warehouse, there are several ways you can practice ergonomics in the workplace to keep yourself safe and comfortable.

Standing
According to the Human Factors and Ergonomics program at Cornell University, standing for long periods of time dramatically increases the risks of carotid atherosclerosis, a condition where the artery wall thickens as a result of the accumulation of fatty materials like cholesterol. That’s why it is important to take frequent breaks to sit. When standing, make sure you are shifting your weight periodically, dropping your shoulders down and back, and pulling your head straight up like someone is pulling it up with a string. You should also be aware of proper footrests, floor mats, and shoes to help relieve tension, increase blood flow, increase your energy, decrease anxiety, and make you feel better.

Sitting
For those who sit at a desk while working, it’s important to lose the ridged 90 degree posture. Sitting at a slight slouch is often more comfortable and better for your back. Your chair should be low enough that your feet are touching the ground and the desk and keyboard should be where your wrists are straight. Any computer monitors, TV screens, or other electronic displays should be at least 24 inches from your face, but the farther the better.

Seeing
You may not think about it, but lighting can have a large impact on your productivity and health. Bad lighting conditions can strain your eyes and cause head, back, and neck aches. Consider using portable or adjustable desk lamps to help direct the light where it’s most needed. This way you have enough light to read documents and avoid excessive room lights that can glare on computer screens.

Shifting
Whether you’re sitting or standing, movement is vital to maintaining health. Sustaining any fixed, rigid posture for an extended period of time is one of the worst things you could do. Frequently change positions or shift weight along with taking full advantage of your scheduled break time to walk around or sit. Experts say that a quick 30 second pause every 10 minutes can be very effective if your break schedule is irregular.

The choices you make today can have a serious impact on your future. Don’t take the energy of your youth for granted by living a sedentary or overly strenuous lifestyle. What are your favorite ways to mobilize yourself at work?

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