Do you sit at a computer all day?
Let’s talk about how to stay healthy on 40 hours of sit down time
Many of us do not have active jobs which can take a toll on our bodies. Sitting for hours on end can induce mental and physical strain. It may also set us up for a sedentary lifestyle ~ the less we move the less we want to move. It is important to create a healthy daily routine to avoid the risk of chronic health issues. Obesity, type 2 diabetes, and heart disease, are steadily on the rise according to the CDC.
Does that mean saying goodbye to your desk job? With the following tips, you can continue working on a computer while remaining healthy and well.
Posture ~ Practice Makes Perfect
Add sitting properly to your list of daily task ~ treat it as part of your job. To feel your best, it is important to be very mindful of your posture. Poor posture may lead to strained joints and muscles which in turn creates neck and back pain, balance problems, and sleepiness. It also makes it hard when you are up and about. Movement becomes uncomfortable when you have strained muscles.
Let’s talk about good sitting posture
Your body and spine should stay in a neutral position with hands and forearms parallel to the floor, and elbows should be at 90-degree angles, according to the United States Department of Labor.
Dr. Elisa Mercuro says keep your head, neck, and torso upright and place your feet flat on the floor to support your legs. Then change your surroundings to suit you.
- Adjust your chair
- Elevate your computer monitor to eye level
- Use a footrest
- Add a small pillow
- Consider moving your desk away from the wall, switch sides, and face out into the room
- Add live plants and a salt lamp
- Posture correctors can help encourage sitting up with shoulders back
- Consider using an Earthing Mat
What is an Earthing Mat?
Dr. Mercuro explains that the earth’s surface has a negative electric charge, and when it meets human tissue, there is an equalization. The body can take on extra electrons and build up a static electric charge. This is called the Earthing hypothesis. An Earthing or grounding mat mimics the electric current of the earth and allows a person to bring the experience into a home or office. Most of the biochemical reactions in the body involve electron transfer. I enjoy my mat and can feel the difference! I gave Earthing Mats as gifts to our team here at Sparkle Health.
Add Ergonomic Furniture
If your budget allows, invest in ergonomic office furniture like a chair with a good seat cushion and lumbar support, a standing desk, or monitor lift. Try ergonomic desk accessories, like cushioned keyboard and mouse pads, to support your wrists. This allows you to be more aware of your posture preventing pain and discomfort.
If budget does not allow for these items make do with what you have at home. You can always create a makeshift standing desk by placing your laptop on a sturdy box on a tall counter. Add lumbar support to any chair with a pillow, roll up towel, or sweatshirt. This will add the needed support to your lower back and rest of your body. DIY wrist rest ~ fill a sock with rice and tie a knot.
What is your current computer setup?
Keep your computer monitor directly in front of your ~ avoid looking up or down at the screen. Keeping your neck in a natural position prevents neck and shoulder strain. And for those bright eyes…protect those beauties by reducing screen glare. Squinting and rubbing your eyes to see the screen better will eventually leading to eye strain. Minimize the glare by using shades or curtains to diffuse light from nearby windows. Shut off overhead lights and dim other light sources, when possible. How is your sight? At certain ages we start to need a little help view things up close. Don’t wait too long once you start to notice you are pulling away to read the fine print. You can get a good pair of reader for the cost of a pair of sunglasses. The ability to see and read easily will prevent headaches and fatigue.
Take a Break or 5!
According to Dr. Mercuro, sitting in the same position for a long time can tighten/shorten your muscles. This can cause pain and tension, making it uncomfortable to move even when you’re done working. To prevent this, try to get up every 20 to 30 minutes to avoid staying in the same posture for long periods of time. Move out of your office area for 2-3 minutes (or longer when possible).
Ideas
- Take a quick walk
- Stand up and flex your muscles from head to toe then release (repeat)
- Twist while taking deep breaths
- Simple stretching, reach up to the ceiling and down to the floor
- Pick up your pace on your way to the restroom
- Take your tea for a fast pace walk around the building or your house if you’re working from home
When this is done regularly, it will help you avoid the sedentary lifestyle that can come with desk work.
Loosen Up with these Stretching Exercises
Routine breaks are great for your brain, too! Rest and Reboot keeps you on your A-game. Studies show that periodically resting during mentally challenging tasks can boost overall performance by helping to decrease cognitive overload and fatigue. Try to take one or more of your short breaks out under the sky.
Stretch it out even at your desk
Keep your muscles healthy and limber throughout the day with simple desk stretches. Gina Toce, LMT, Reiki Master, Certified IET® Master Instructor at Sparkle Health has several suggestions.
Try leaning back in your chair, reaching for the sky and straightening your legs, flex your feet, then push your chair back and touch your fingers to your toes, shake your arms out as you return to your working position.
Try putting both of your hand on your desk and scoot your chair backward until your arms are outstretched, next push your head through your arms and this lengthens your spine and relaxes your neck and upper body muscles. This feels great!
When you have a few minutes to break try energizing yoga moves like upward dog, downward-facing dog, or plank for a quick pick-me-up. This will refresh you mentally as well during short pauses.
Take a fast walk to a healthy nutritious snack
Snacking stabilizes your blood sugar, giving you enough energy to take on the day. Just remember that not all snacks are equal. Kate Swords, Functional Nutritionist at Sparkle Health has some suggestions. Reach for snacks with protein, high-quality fat, and complex carbs. Avoid processed snacks like chips or packaged pastries that lack the nutrients needed to fuel your body and overload you with unhealthy fats, salt, and sugar. These leave you struggling to digest. Instead try Greek yogurt, with fresh berries and a drizzle of raw local honey or apple slices and nut butter. For a fun snack try a mini charcuterie board with nuts, berries, a bit of cheese, and an herb yogurt dip ~ party for one or share! This will provide your body and mind with lasting energy to help you stay focused throughout the day.
More smart snack tips from Kate to avoid hunger and improve mood
Eat lunch away from your computer. This turns off distractions so you can savor every bite and help you feel more satisfied.
Taking time away from work can help you make more informed food choices.
Drink plenty of fluids too
Our bodies are 60 to 70 percent water so even when you’re sitting, staying hydrated is crucial. Staying hydrated will replenish lost fluids and prevent dehydration, a condition marked by fatigue, headaches, and poor concentration. Try setting a calendar alert ~ Hydration alert! This will also give you a reason to get up and move. Another option is to use a glass water bottle with goal line marks so you can track your intake. Not a fan of water all day? Sip on coconut water or a smoothie made with hydrating fruits and veggies, like celery, watermelon, cucumber, and pineapple.
