Although many people believe that working in an office is a brain-over-brawn win, it can negatively impact our bodies in the long term. Sitting in an office chair all day can cause problems such as lower back pain, wrist pain, a tight neck, or a lack of mobility. Here are some ways to improve your office life and combat the adverse effects of sitting.
How to Set Up Your Workspace Properly
Your desk and chair should be at a height that allows you to type without scrunching your shoulders. Sit in a chair that is the right height for you so that your shoulders are relaxed and pulled back. The ideal height for your monitor is the level at which you can look straight ahead at the screen without having to adjust the angle of your neck. You should spend as much as you can afford on a chair to be comfortable. It would be best to have an adjustable chair so your feet can reach the floor, have a solid cushion, and support your lower back.
Staying Limber in the Office
It is essential to keep moving and avoid staying stuck in the same position for long periods. Set a timer for every 20 minutes, and stand up and do something active whenever it goes off. Even just a lap around the Office or some simple stretches can make a big difference. Along with having a suitable desk, space, or cubicle, you can do a few other things to combat Office itis.
Own Your Office Space
A standing desk is optional, even though there is much information online about the dangers of sitting all day. But if you’re interested in a standing desk, most ergonomic advice from the ergonomic office chair carries over. But standing in a shared office space certainly will garnish some nominal attention from a co-worker. Do it anyway. It’s your body, your office space, and your life. Do what you need to protect your health. If you can’t stand for long periods or are embarrassed, try small steps like balancing on one leg, or you can get up and move around every half hour.
All That Sitting
The health problems associated with sitting for long periods are well known. Poor typing posture can make it worse from improper seating arrangements or inactive and tight muscles. Try nerve glides,
Nerve gliding, nerve flossing, or neural gliding is a physical therapy technique to enhance nerve mobility and reduce pain. This exercise regimen involves specific movements, such as ulnar nerve glides, that can help address nerve tightness or tension, including muscle strains or sciatica resulting from a pinched nerve. Individual requirements will dictate whether flossing nerve exercises concentrate on upper or lower-extremity nerve gliding techniques.
Here are the top five techniques for combating sedentary inactivity while working in an office:
- Take regular breaks: Set a timer on your phone or computer to remind you to take breaks every 30 minutes to an hour. Stand up, stretch, walk around, or do light exercises during these breaks.
- Incorporate physical activity into your work routine: Consider using a standing desk, a treadmill desk, or an under-desk elliptical. You could also use resistance bands, dumbbells, or yoga balls to exercise while working.
- Use a pedometer or fitness tracker: Keep track of your steps or activity level throughout the day. Try to reach a daily goal of 10,000 steps or more.
- Attend standing or walking meetings: Instead of sitting in a conference room, suggest a standing or walking meeting. You could also walk and talk during phone meetings.
- Practice good posture: Sit straight, feet flat on the floor, and your back against the chair. Adjust the height of your chair and desk to maintain a comfortable and ergonomic position.
Here are five product categories that may be useful for avoiding the adverse side effects of remaining fixed at your desk:
1) Standing Desks
Does sitting at your desk for long hours leave you feeling discomfort in your back and neck? If yes, then a Standing Desk might be the solution you need! Standing Desks are gaining popularity among people looking to improve their posture, reduce back pain, and boost productivity.
A standing desk can be adjusted to different heights, allowing you to switch between sitting and standing positions. It is a perfect solution for people who spend long hours working on their computers, as it helps them to maintain a healthy posture and avoid the adverse health effects of prolonged sitting.
By standing while working, you engage your core muscles and reduce the pressure on your spine, leading to better posture and decreased back pain. Additionally, a Standing Desk can help increase your energy levels and overall mood, increasing productivity.
Another great feature of Standing Desks is that they come in different sizes and shapes to fit your workspace and style. They can be customized with various add-ons, such as a monitor stand, keyboard tray, or storage drawers, to enhance your work experience. Furthermore, Standing Desks are eco-friendly as they are usually made of sustainable materials and require minimal maintenance.
If you want to experience the benefits of a Standing Desk, you can choose from a wide range of online options. Prices vary depending on the features and size of the desk, but there is a Standing Desk available for every budget.
Don’t wait any longer to improve your posture and productivity. Visit an online retailer and explore the different Standing Desk options available. Find one that fits your budget and suits your needs, and enjoy the benefits of a healthier and more productive work environment!
2) Treadmill Desks
These desks have a built-in treadmill, which allows you to walk while you work. Walking is a fundamental go-to exercise that can provide many benefits worth an entire article.
Also, you may be looking for a way to stay active and productive while working from home. Then, a Treadmill Desk might be the solution you need! Treadmill Desks are gaining popularity among people looking to incorporate exercise into their daily routine while working from home.
A Treadmill Desk is a desk that comes with a built-in treadmill, allowing you to walk or jog while working on your computer. It’s a perfect solution for people who spend long hours sitting in front of their computer screens, as it helps them to stay active and burn calories while working.
A Treadmill Desk can burn calories and maintain weight without taking time out of your busy schedule to exercise.
Treadmill Desks come in different sizes and styles to fit your workspace and style.
If you want to experience the benefits of a Treadmill Desk, you can choose from a wide range of online options. Prices vary depending on the features and size of the desk, but there is a Treadmill Desk available for every budget. Regardless if you are looking for a simple or more advanced model, you can find a Treadmill Desk that meets your needs and fits your budget.
3) Under-Desk Ellipticals
Is standing or walking at your desk too much? These devices allow you to pedal while sitting at your desk, which can help increase circulation and burn calories.
If you want to stay active and burn calories while “sitting” at your desk, an Under-Desk Elliptical might be your solution! Under-Desk Ellipticals are gaining popularity among people looking to incorporate exercise into their daily work routine.
Are long hours sitting at your desk and not getting any exercise getting you down in the dumps? If yes, then an Under-Desk Elliptical might be the solution you need!
An Under-Desk Elliptical is a compact machine that allows you to exercise your legs while sitting and fits under your desk. It’s a perfect solution for people who spend long hours working on their computers, as it helps them to stay active and avoid the adverse health effects of prolonged sitting.
Exercising your legs while sitting can improve cardiovascular health, reduce stress, burn calories, and help increase your energy levels and overall mood, leading to increased productivity.
Another great feature of Under-Desk Ellipticals is that they come in different sizes and styles to fit your workspace and style. They can be customized with various resistance levels, LCD screens, and Bluetooth connectivity to enhance your exercise experience. Furthermore, Under-Desk Ellipticals are easy to use and require minimal maintenance.
Prices vary depending on the machine’s features and size, but an Under-Desk Elliptical is available for every budget. So, look around; whether looking for a budget or a more advanced model, you can find an Under-Desk Elliptical that meets your needs and enjoy the benefits of a healthier and more active work environment!
4) Ergonomic Office Chair
These chairs are designed to support good posture and reduce the risk of back pain and other musculoskeletal problems. Ergonomic Office Chairs are designed to provide top-level comfort and support to the user, minimizing the risk of developing back pain and other health problems associated with prolonged sitting.
Here are some of the features that make Ergonomic Office Chairs the go-to choice for office workers:
- Adjustable Seat Height: An Ergonomic Office Chair allows you to adjust the seat height to match the size of your desk, ensuring that your gunboats are flat on the floor and your knees are at a 90-degree angle.
- Lumbar Support: An Ergonomic Office Chair comes with built-in lumbar support, which helps to maintain the natural curve of your spine and reduce the risk of developing back pain.
- Adjustable Armrests: Ergonomic Office Chairs have adjustable armrests that can be moved up and down, ensuring that your arms are at a comfortable angle while typing.
- Swivel Base: Ergonomic Office Chairs have a swivel base that allows you to turn your chair without straining your neck or back.
- Breathable Fabric: The fabric used in Ergonomic Office Chairs is breathable and allows air to circulate, preventing heat buildup and ensuring you stay relaxed and comfortable throughout the day.
The benefits of using an Ergonomic Office Chair are many. Here are a few:
- Reduced Risk of Health Problems: An Ergonomic Office Chair minimizes the risk of developing health problems associated with prolonged sitting, like back pain, neck pain, and other similar disorders.
- Increased Productivity: You are more focused and productive when you are comfortable. An Ergonomic Office Chair allows you to stay relaxed and focused, increasing your productivity at work.
- Improved Posture: An Ergonomic Office Chair helps to maintain the natural curve of your spine, reducing the risk of developing poor posture.
- Enhanced Comfort: An Ergonomic Office Chair is designed to provide maximum comfort to the user, ensuring you feel relaxed and comfortable throughout the day.
Regarding pricing, Ergonomic Office Chairs range from affordable to high-end options. However, investing in a good-quality Ergonomic Office Chair is worth the investment as it promotes better health, productivity, and comfort.
An Ergonomic Office Chair is a must-have item to help remedy long hours sitting at a desk. With its adjustable features, lumbar support, and breathable fabric, you can stay comfortable and productive throughout the day while reducing the risk of developing health problems associated with prolonged sitting. Visit an online retailer and explore the different Ergonomic Office Chair options to find the one that meets your needs and budget.
5) Resistance Bands
These can be used to perform various exercises at your desk, including arm curls, shoulder presses, and leg extensions. They are compact and easy to store, making them a convenient option for the Office.
Resistance Bands are elastic bands used for strength training, stretching, and physical therapy. They come in various lengths, widths, and resistance levels, making them versatile fitness tools for people of all fitness levels.
Here are some of the features that make Resistance Bands a popular choice for fitness at the Office:
- Portability: Resistance Bands are lightweight and portable, making them easy to carry around and use anywhere, whether at home, in the Office, or on the go.
- Versatility: Resistance Bands have a wide range of applications and exercises, including strength training, stretching, and physical therapy.
- Adjustable Resistance: Resistance Bands come in various resistance levels, allowing you to adjust the intensity of your workout as you progress.
- Affordable: Resistance Bands are an inexpensive fitness tool that provides excellent value for money.
The benefits of using Resistance Bands are many. Here are a few:
- Increased Muscle Strength: Resistance bands resist your muscles, helping build strength and endurance.
- Improved Flexibility: Resistance Bands work perfectly for stretching exercises, helping to improve flexibility and mobility.
- Low Impact: Resistance Bands are a low-impact exercise tool that reduces the risk of injury, making them suitable for people with joint problems or injuries.
- Convenient: Resistance Bands are easy to use and require minimal space, making them a convenient fitness tool for people with a busy lifestyle.
In terms of pricing, Resistance Bands range from affordable to high-end options. However, investing in a good-quality Resistance Band set is worth the investment as it provides a versatile fitness tool that can be used for various exercises.
There are several use cases for Resistance Bands, including:
- Strength Training: Resistance Bands can be used for strength training exercises, such as bicep curls, tricep extensions, and squats.
- Stretching: Resistance Bands can be used for stretching exercises, such as hamstring stretches, quad stretches, and calf stretches.
- Physical Therapy: Resistance Bands are often used in physical therapy to help patients recover from injuries and regain strength and mobility.
- Cardio Workouts: Resistance Bands can be used for cardio workouts, such as jumping jacks, mountain climbers, and burpees.
Resistance Bands are a versatile and affordable fitness tool with many benefits, including increased muscle strength, improved flexibility, and convenience. Resistance Bands can be a valuable addition to your fitness routine if you want to build strength, improve flexibility, or recover from an injury. Visit an online retailer and explore the different Resistance Band options to find the set that meets your needs and budget.
Conclusion: Improving your office life is straightforward. Adding a plant to your desk can improve air quality, while a small water filter can help you stay hydrated throughout the day. Other easy changes include using a standing desk or investing in a comfortable office chair. Our environment affects who we are, and we can improve our chances of success by making small changes to our surroundings. Following the tips in this article, you can combat the adverse effects of sitting and have a healthier, more productive workday.