Looking after yourself at the office and home

Like many businesspeople, I spend long hours at my desk and computer – sometimes I’m on Zoom calls all day. This often leads to sore necks and muscles, as well as headaches and migraines.

The consequences of sitting too much are well known – and it’s important to take breaks and move around. But without a proper plan, this can be difficult when it feels like you’re chained to your desk.

Why is sitting the new smoking?

Prolonged sitting has been dubbed as ‘the new smoking’ due to its links with a range of health issues. Studies have linked extended periods of sitting with an increased risk of cardiovascular disease, obesity, type 2 diabetes, and even certain types of cancer. Furthermore, sitting for extended periods causes the muscles to become weak and unresponsive, reducing flexibility and balance.

The effects of sitting too much can be compounded by unhealthy lifestyle habits, such as drinking large quantities of sugary drinks and eating processed foods. However, there are steps that you can take to counteract the effects of prolonged sitting and improve your overall health.

How can we tackle this problem and improve our health?

Here are some tips for looking after your body when you spend long days in the office:

Make sure your chair is ergonomically correct. Your chair should provide support for your lower back and have adjustable armrests. Your computer screen should be at eye level and you should be able to reach your keyboard easily without having to strain or stretch.
Take regular breaks throughout the day. Get up from your desk every hour for a few minutes. You might choose to take a short walk around the office, go outside for some fresh air, get a cup of coffee or tea, or just stretch your body. This will help keep you alert and boost your energy levels.
Practice good posture. Keep your spine straight, your feet flat on the floor, and your elbows close to your body while sitting at your desk. Ensure you adjust the height of the chair if necessary, so that everything is at a comfortable level for you.
Exercise regularly and eat healthy. Aim for at least 30 minutes of moderate-intensity physical activity on most days. Exercise can help keep your energy levels up throughout the day, even if you’re sitting at a desk all day. This will also help reduce the chances of developing any long-term health problems related to prolonged sitting. A balanced diet, filled with nutrient-rich foods (rather than junk) is also key to ensure alertness and overall health.
Invest in some ergonomic accessories. Investing in a few good ergonomic accessories, such as an adjustable keyboard tray, footrest, and an ergonomic mouse, can help reduce the strain on your body.
Stay hydrated. Drinking plenty of water throughout the day will help you stay alert and focused. It also helps keep your skin looking healthy, especially if you spend most of your time in a dry climate or air-conditioned environment.
Get enough sleep. Sleep is important for mental and physical health, so make sure to get enough each night (at least 7-9 hours). Avoid screens, caffeine, and exercise late at night. All of these can all interfere with quality sleep.
Take regular breaks. Taking regular breaks throughout the day can help prevent burnout and give you time to recharge mentally and physically before returning to work again.

What are the seven essential movements of life?

The seven essential movements of life are: squatting, lunging, bending, twisting, pushing, pulling and gait (walking/running).

These basic movement patterns are essential for maintaining a healthy body and mind.

Squatting helps to improve mobility in the hips and legs
lunging increases strength in the core and legs
bending assists with flexibility in the spine
twisting improves rotation in the spine
pushing builds upper body strength
pulling increases back muscle strength, and
gait helps to maintain balance and coordination.

Doing these movements regularly can prevent injury, reduce pain, improve posture, and increase overall fitness.

What are some ergonomic strategies for hybrid work?

The wellbeing and health of employees can be significantly influenced by effective ergonomic tactics for hybrid work.

A few key strategies to consider include:

creating a comfortable workspace that allows for sufficient movement,
reducing distractions,
providing ergonomic furniture and equipment,
using a standing desk or sit-stand option for long hours of work, and
taking regular breaks.

Additionally, it’s important to ensure that the workspace is shared responsibly between employees to maintain social distancing and reduce the risk of spreading germs.

To assess whether your home ‘office’ space or your employees home office is well-supported and compliant with WHS requirements, check out the template checklist HERE

Getting Help

If your body is currently experiencing or you wish to prevent injury and pain from long-term computer work, book yourself in for a consultation with a local Chiropractor. You can find several member organisations on the Chambers Business Directory.

Our Member In Focus this month, Necks Backs Sports Castle Hill, is available to answer your questions over the phone for FREE.

Author: Kerrie Sheaves

Become a member of the Sydney Hills Business Chamber so you can be supported by other business owners, connect with referral sources, and explore opportunities for joint-ventures and collaborations: