You’ve probably heard by now that sitting at your desk is killing you. No? Allow me to elaborate. The average person spends between 7 to 15 hours per day or a third of their life sitting down, which lowers good cholesterol, decreases blood flow, puts you at risk of diabetes and heart disease, and not to mention chronic back and neck issues. Doctors are now calling this culturally ingrained activity “Sitting Disease”, which seems a little dramatic, but there’s much truth to it.
In today’s fast paced, tech-driven society, a typical work day is ironically spent seated in a chair. We sit to commute to work and then sit between 6 to 12 hours hunched over a computer and in meetings before it is time to drive back home and unwind on the couch for the rest of the evening. This prolonged, morning-to-bedtime type of sedentary behaviour can spell bad news for our health.
Even those who meet the daily minimum amount of physical activity set forth by UK and US exercise guidelines are not immune from the harmful effects of excessive sitting for the simple fact that 30 minutes of exercise is only 1/48th of the day. In other words, a 30 minute or 1 hour workout does not compensate for the lack of inactivity from being seated all day.
Luckily you can combat the daily drag of being desk-bound by adopting these tips to re-energise your workspace and create a happier, healthier and more productive work environment at home or the office.
1. Say goodbye to the old desk & chair
Sitting in front of a computer all day can have serious consequences on your short and long term health which is why individuals and companies everywhere are catching on to the appeal of stand-up desks. However, just as prolonged sitting can wreak havoc on the body, so can standing all day, so be sure to choose an option that offers an in-between solution that allows you to move more throughout the day.
Focal Upright’s revolutionary Locus Workstation provides users with an ideal posture halfway between sitting and standing - leaning! The active seat encourages core muscle engagement and a neutral spine to help relieve the common aches and pains associated with continued sitting. It also helps achieve mental clarity rarely felt when sitting by encouraging healthy movement, blood circulation and oxygen flow. (www.FocalUpright.com)
Even if you don’t get an upright workstation, you can simply create one by finding a surface in your home or office such as a high counter or a shelf to work from. Whatever solution you opt for, it is time to say goodbye to the beloved chair and take a stand for your health!
2. Angle your chair
While it isn’t recommended to sit in a chair - even an ergonomic chair - for extended periods of time, a chair with a reclining feature is better suited than a standard fixed chair if it can create an angle of 110 to 120 degrees with the hip and trunk. This creates less tension on the lower back by decreasing the flexion at the hip flexors.
If your backrest does not recline, you can create the same effect by tilting the bottom of your chair forward so that your knees are below the height of your hips. Most car seats have this capability and can relieve those suffering with sciatica.
3. Support, stretch & strengthen
Poor ergonomics like the distance of your keyboard, the height of your desk and the type of chair that you sit on can all affect your posture. If you still prefer to use a traditional chair, make sure that your lower back is well supported by using a soft pillow between your lower back and chair and take frequent walking breaks. Stretching out the tight muscles of the hip flexors and doing chin tucks to strengthen the weakened muscles of the neck are two simple and effective exercises that can help regain muscular balance over time.
4. Bring the outdoors in UK Researchers found that bringing live plants into your workspace can boost productivity by up to 15%. They list 3 mechanisms by which plants improve productivity outcomes:
- Plants produce oxygen and remove volatile organic compounds (such as formaldehyde, benzene and hexane) that may exist in the workplace.
- Plants remove carbon dioxide from the air.
- Plants in the workplace boost creativity and memory retention.
Try these creativity-boosting, energy-enhancing plants:
- Peppermint: has been found to increase alertness and enhance memory.
- Lemon Balm: the scent of lemon was found to improve mood and raised levels of norepinephrine, a brain chemical linked to mood and behaviour.
- Gardenia: is like a long-acting antidepressant; every time you smell its flowers, your emotional outlook improves, according to research from Rutgers.
5. Rethink your snacks
The ongoing stress that work brings can zap resources quickly, so be sure to have healthy snacks on hand to keep your energy levels in check. Swap out the candy bowl at reception or in the meeting room with better alternatives such as individually wrapped dates or
fresh fruits.
Also keep a small container filled with a variety of nuts, seeds and dried fruits on hand to ensure you always have a nutritious snack to satisfy cravings and beat the afternoon energy slump. And if you would rather have someone else prepare it for you, Munchbox.ae can deliver healthy portioned snacks right to your door.
6. Water, water, and more water
Keep a large reusable glass water bottle by your desk at all times and drink frequently. If you don’t like the taste of plain water, then jazz it up with a few slices of lemon, fresh herbs or berries, or opt for herbal teas instead. Fatigue is one of the main symptoms of dehydration. Stay hydrated, stay energised!
7. Adopt the 30-10 rule
It’s almost too easy to procrastinate on the Internet. With good intentions, you search for something related to the task at hand, but then your mind wanders off and before you know it, you’ve spent 45 minutes watching videos of your neighbour’s new puppies running around in circles.
If that sounds familiar, then adopt what Leo Babuta of Zen Habits calls the 30-10 rule. Simply set a timer for 30 minutes and power through distractions and get to work. When the timer goes off, spend 10 minutes doing whatever it is you like - checking Facebook, watching videos, whatever. Then, it’s back to work. This routine will keep you energised and hyper-focused for shorter bursts of time.
8. Stretch break
If you sit all day, it is important to take frequent breaks to help decompress and refocus. Stepping away from a difficult problem or project for a moment can bring some much needed clarity. Set a timer to go off every 20 to 25 minutes as a reminder to get up, walk around and stretch for five minutes, or download Stand Up! The Work Break Timer on your smartphone.
Think outside the box: consider a power nap
Although it is still considered taboo in many workplace environments, a 15 to 20 minute power nap can offer many benefits. Simply put, someone who is well-rested concentrates better, makes better decisions, and is far more productive than someone who is sleep-deprived.
With thanks to Bernadette Abraham, Fitness & Nutrition Expert.