We live in a dynamic time during which we have to cope with a lot of change. As we adapt to this new world, it is more important than ever to think about our health and wellbeing. Because in the end, it is our bodies that allow us to be productive and keep going forward.
So before you sit down in your comfortable and supportive office chair, check these 4 tips to make sure your day is as efficient as it can be. And when your workday is over, you still have plenty of energy for your evening projects.
1. Keep moving and maintain an upright posture
The title of the article, The human body was never designed for a sedentary lifestyle, we recently published, speaks for itself. When you sit for a long time, the blood gets less oxygen, which slows down the functions of your body, including the brain. A good start is therefore an office chair with a synchronous mechanism and tilt that can be adapted to your weight. That way, you can move your upper body back and forth freely while maintaining a healthy upright posture. Entail is a great entry-level office chair that does just that. Plus it features additional adjustable ergonomic functions that make this chair an ideal choice for various types of figures.
One step up would be to get a standing desk. Because only changing your posture will immediately benefit your body by relieving pressure points. But standing alone also has many benefits, one of which is that you burn more calories. We covered this topic in the article Sitting vs standing: How many calories do you burn?
2. Keep your vision sharp
It took six million years for the human body to develop to its current form. And we only started using monitors 40 years ago. This means that our eyes are not accustomed to focusing on computer screens most of the day. The two main problems with displays are the following: 1) They are too close; 2) They are too bright. Improper long-term use of monitors can therefore cause conditions such as myopia, headaches and dry eye. But we cannot wait another few million years for our eyes to catch up. Fortunately, there is something we can do about it now.
Your eyes are made of muscles and if you focus on a close object for a long time, you stop using the muscles that help to refocus. And like any muscle that is not used weakness, as well do eyes. Instead of looking at the monitor all day, look out of the window at least every half an hour. Only a brief refocus on something distant will keep your vision in check.
3. Use your devices efficiently
Even a minor adjustment like lifting up the armrest or repositioning your monitor can have a significant effect on your wellbeing and performance. Because when you spend 40 hours per week in an unhealthy position, you put a strain on parts of your body and your body suffers. For example, this study linked slouching in front of the monitor to back problems and pelvic floor problems. So, how to make sure you’re using your devices effectively in regards to your body and productivity?
- As covered in the first section, unlock the back tilt on your chair and adjust an appropriate tilt pressure, so you can keep your back and your head in a relaxed upright position.
- Make sure your hips are positioned back in the chair.
- Legs are bent at a 90-degree angle.
- Set the armrests to an appropriate height, so that your arms can rest on them at a 90-degree angle.
- Position your monitor so that it’s 50 – 60 cm (an arms length) from your eyes and the top of the monitor is at the same height as your eyes.
- When using a standing desk, make sure your arms are well rested on the tabletop, close to your body and share the same angle of 90-degrees with your body. Adjust the monitor’s height, so the top remains at the same height as your eyes.
4. Maintain your rituals: Breaks and nutrition
Our workdays can be busy and chaotic. Routines can help restore the order and introduce a system into our busy schedule. At the end of the day, up to 40% of human actions are driven by habits. Taking regular breaks allows you to divide the day into smaller segments. Not to mention that an active break will help to relax your body by relieving any tensions and get rid of the stiffness. You will return to your office desk with a refreshed and clear mind.
Choosing what to eat and when has a big impact on our work performance. According to this study, unhealthy eating is associated with a 66% increased risk of loss of productivity. Therefore it is necessary to make sure our bodies get the recommended amount of nutrients, minerals and vitamins that will allow them to function properly. To stay healthy and fit, it is important to avoid an excessive amount of empty calories. And to eat regularly in moderation. This study shows how overeating can have negative short-term as well as long-term side effects on our body. Hydration is no less important. After all, up to 60% of the human body is made up of water. It is recommended that men drink 3.7 l per day and women 2.7 litres.