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Last Updated on January 20, 2024 by Work In My Pajamas
Working on the computer sounded like the perfectly cushy, physically undemanding job a couple of decades ago, but we have since learned that it’s not quite so simple. Sure, it’s different from working in a mine, but the modern desk job involves sitting and staring at a screen for a very long time, which takes a huge toll on both physical and mental health. It’s important to be constantly aware while you’re working and adjust the way you do some things in order to stay healthy, so we’ve put together a list of things to do so your work style doesn’t get the better of you.
In This Post:
How To Stay Healthy Working A Desk Job
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Get a good chair…and sit on it properly
Sitting is perfectly normal, but too much of it is a serious health risk. Investing in a proper, ergonomically designed office chair, goes a long way. Studies suggest that you should lean back in your chair, to an angle of about 135 degrees, rather than sit up straight. Watch your posture, and don’t slump. Adjust your monitor: the top of your screen should be level with your eyes, so that your eyes look down about 10 degrees. This way you won’t hold your chin and head in awkward positions, which is what people do without realizing, in order to make up for the inadequate height of the screen. Next, as you sit back comfortably, relax your muscles consciously and make sure your hands are always warm, as this is an indication of your blood circulating properly.
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Switch things up
It’s also advisable to occasionally switch things up and replace the chair with an exercise ball (sitting on it helps strengthen your back) and to work while standing upright at a standing desk for a portion of the day. Workers who’ve used a standing desk for a quarter of the working day reported that it helped them focus on their posture more and made them feel more awake.
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Take frequent breaks to stretch
This is extremely important, as we’re usually so busy and forget to get up from our desks, not noticing that productivity levels are going downhill. In order to stay sane and healthy, pace yourself and take 5 minute breaks to do some stretching exercises every 25 minutes. Take advantage of the fact that you work from home and set up a neat stretching station with a yoga mat in your home office.
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Work out
Whether you feel like it or not, your sedentary job demands of you to be physically active when work is over. Invest in some comfortable and good looking active wear that you can wear even while working, in order to motivate yourself to get out and go for a run the moment you turn off the computer. Sure, you love the fact that you can work in your pajamas, but most of the time they just make you forget all forms of physical activity. Another thing you could do is combine being physically active and working at the same time by using a treadmill desk, according to a study by the National Institutes of Health.
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Watch what you eat
You know already that you should be doing this, but how? Working from home is a really significant advantage when it comes to controlling your diet, when you follow a few simple tips. First, eliminate any junk food from your kitchen – if you don’t have it, you’re less likely to crave it. Stock your fridge with healthy snacks such as fresh vegetables with light dips and Greek yogurt with fruit. Make sure you establish a routine and eat around the same time every day, in order to keep your metabolism in check, and whatever you do, never eat at your desk – lunch time is the time to get away from the desk, get some fresh air and enjoy your food slowly. Also, prepare lunch a day ahead, just as you would if you were going to an office, to avoid ordering in.
Too much of anything is bad for you, and we’re all definitely spending too much time slouching at our desks. But, although your working hours cannot be cut down, at least this can be counteracted by following some of these guidelines. Remember to control your breathing and posture, and always be alert of the things your body needs in order to stay healthy, no matter how overwhelming work may get.
