Taking care of our health on a day to day basis is as important as exercising regularly. And since we spend many hours in the office, it is worth trying to maintain healthy habits that help us take care of ourselves. This way we will also avoid some of the typical problems caused by office work. And in the end, they end up affecting our health and our work. They are some very simple but effective ideas that if we maintain over time they will bring us many benefits to health.
Administrative work is a type of sedentary work that is characterized by maintaining a static position. It is a type of work that generates repetitive movements and with a job and an assigned chair. The sitting position is not natural. The body is designed to be in motion and spending long times sitting generates discomfort in different parts of the body. This sedentary user has a high risk of repetitive strain injuries. Carpal tunnel syndrome, headache and concentration problems caused by eye fatigue and dry eyes. So today we tell you some simple tips that will help you feel better and take care of your health, without much effort.
Sit well and support the feet
Sitting correctly in the office is more important than you think. The effects on the health of seated work are the difficulty in the circulation of blood in the legs and the possible appearance of varicose veins. In addition to fatigue in the muscles and pain in the lower back and back. Therefore, in the seated work, you should keep the column as straight as possible and sit near the table with your back against the backrest. Also, make sure you have your knees bent and your feet on the floor. For better posture, it is recommended to use five-wheel chairs with adjustable backrests.
To promote relaxation of the muscles and rest of the shoulders, you can use a chair with armrests. You can also use a footrest to keep them a little high and thus promote blood circulation. Poor circulation is one of the problems that sitting for a long time cause us. Check your posture from time to time and make sure you are working for your health!
Stand up periodically
It is important that we are not sitting in the same position all day. That’s why whenever possible, get up. Take advantage when you have to pick up some document or folder. Place them in a way that you need to get up to do so and break the routine of sitting for hours. While you get up you can take advantage to lean on the tips for a few moments and then on your heels. This will help your muscles to strengthen and increase blood flow.
Another good idea may be to install a blackboard in a nearby area where you can write down the topics to be solved each day, the new ideas, the achievements … It will be a good excuse to stay up every day and it will also serve as a daily motivation.
Walk whenever possible
One of the usual problems in the offices is the long hours we spend sitting in front of our computer. For this reason, it is important to get up periodically and walk a little. Try to get up every hour and walk even if it’s five minutes. For example, you can make your calls from the mobile phone standing and, if possible, by walking. And instead of calling your colleagues over the phone, get up and take advantage to talk face to face.
Another good idea can be to go to work or walk back at least a piece or take the time of the meal and go for 10 minutes to walk. Take time to walk and your body will thank you.
Use the stairs instead of the elevator
Both at home and in the office, take the stairs whenever possible. Both lowering them and raising them is a very effective aerobic exercise to work the muscles of the legs. In this way, you will also burn fat from the lower part of the body and spend energy. With climbing stairs regularly you will get your heart rate and lung capacity significantly improved. So instead of running to the elevator, do it to the stairs. Any excuse is good to raise and lower them a few times a day and thus help you stay in shape.
But it is also that going up and down stairs will help reduce the likelihood of suffering from chronic diseases such as cardiovascular problems, diabetes, and high cholesterol. When going up and down stairs we do not work the same muscles so you must combine both actions. And at home too, avoid taking the elevator if you are not loaded and thus strengthen your legs and increase your resistance. In a short time, you will notice a great improvement! There are also a lot of exercises that we can do on the stairs that will help you stay in shape, discover them in this article.
Rest of the screen
Your eyes are also very important and need rest periodically. Every 30 minutes, remove your view from the screen and look at other objects such as a window, a clock, a desk or a door. This helps promote eye movement and decrease the chances of eye irritation and headaches. It is also very important to have the screen placed so that our neck stays straight. Review the recommendations on ergonomics to ensure that your job does not harm your health.
Knowing the rules of visual hygiene both at work and at home will help us maintain a healthy view. And to reduce the stress we cause to our eyes with continuous reading and writing. Do not miss this interesting summary to apply in your daily life! Our site is well worth a bit of daily effort, do not you think?
Drink water regularly
Drinking 2 liters of water a day is vital to our health; it will keep the mind awake and help digest food. So put a bottle or bottle of water next to you and you see drinking periodically. This way you will control how much you have drunk during the day. Set yourself the challenge of drinking at least a liter and a half bottle a day. At first, you may not be thirsty, but little by little your body will get used to it and ask for it. The hydration that gives us water has many benefits for the body including our skin that will look much healthier and hydrated.
Do not forget about environmental ergonomics
Excessive noise, poor lighting or excessive heat or cold are also elements to consider. In this article, we tell you all about it. You should review these elements carefully and see if any of them is affecting your health in the office. There are different options to reduce noise or perhaps improving the lighting your vision improves easily. These are small details that we must not overlook since, in the long run, they can cause serious damage to our health.
Surround yourself with natural elements
The eco, the biological and the natural are fashionable because they bring many benefits to our health. Every time we also see more natural elements in office decoration. From vertical gardens to plants that decorate every corner. Green roofs or plants that hang to bring a little freshness to the office. As well as the abundant presence of wood or its imitations in walls and floors. The nature of the office will bring us a state of calm and well-being in which it will be easier to work and achieve our goals. Even if they are just plants, take advantage of your benefits in your office!
Exercise in the office
Do you think it is not possible? Well, you can take advantage of different moments and some tricks to do some exercise in the office and thus improve your health and give your body the exercise you need. You will soon notice its effects and it is much simpler than it seems. It is not about running in the office, although there are some that already have clues in them, to do some simple exercises. For example, some stretches from time to time. That way you’ll feel better and your body will thank you.
Because taking care of our health on a day to day basis is very important. With these simple guidelines on an ongoing basis, you will get an improvement of your health and avoid some of the typical problems caused by office work. With a little effort a day we can improve our physical condition and that will also affect our mental state. It will help us to feel better and more focused on our tasks. We hope this article is helpful and if you have other ideas that can help us take care of ourselves in the office; we are looking forward to meeting you. Thanks for reading.
