Office ergonomics tips to avoid work fatigue and stay healthy

Posted on June 25, 2019

A sedentary lifestyle can be detrimental to your body. Humans were built to stand upright and walk around. Evolution has yet to adapt to sitting in a chair every day from 9 to 5. Studies have shown that sitting all day can lead to complications like weight gain, heart disease, diabetes and even cancer. Physical inactivity is the fourth leading cause of death from non-communicable diseases in the world. With such a serious problem that such a large amount of the population faces, this article aims to arm you with the knowledge you need to fight off fatigue and live a long, fit and healthy life in the modern world.

Exercises

The easiest and fastest way to combat work fatigue is to exercise while still at your desk. This trick works whether you are utilising a hot desking solution or have been renting an office in Mumbai.

Simply sit on the edge of your chair with your knees bent and feet on the floor. Gently extend your right leg out in front of you until it is parallel with the floor. Hold this pose for 10 seconds. Now all you need to do is repeat with your left leg. You can also do shoulder raises on your desk by simply raising your shoulder up enough to try and touch your ear. Hold this position for 10 seconds. Next, repeat this exercise with the other shoulder. These quick and simple exercises can take the pressure off your back and let the other parts of your body handle them for a while.

Ergonomics

Correct positioning of your laptop and computer screen is an important part of proper work posture. A poorly positioned monitor won’t just lead to temporary shoulder and neck pain, it can lead to serious musculoskeletal disorders like carpal tunnel syndrome and digital neuritis. To avoid such an eventuality, ensure that your monitor is in a location that eliminates glare on screen. Position your chair so that the monitor is directly in front of you and you look directly at the monitor without needing to bend your neck. The monitor should also always be placed at least an arm’s length away.

Lifestyle changes

While the time you spend at your coworking space or furnished office is important, it is also necessary to make changes to the time you spend away from your desk to have a reasonable impact on your health. A simple solution is to keep sipping on water throughout the day to fight fatigue, prevent headaches and make you feel full. Take the stairs instead of the elevator and try to get at least 30 minutes of exercise at the gym or at home.


These changes might not feel like much but the little things add up. If we spend all our time in managed office spaces and conference rooms it could be difficult to make the healthy decision in your free time. However, simple things like taking regular walks and standing up at your desk every 90 minutes can help combat the complications that build from sitting in one place for too long. Taking these simple actions gives you more energy, helps your body detoxify and naturally improves your posture when practiced over a long period of time.

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