Office life can take a toll on your body, but it doesn’t have to. Deskercise—sneaking in some movement while at your desk—can make a world of difference. Here’s a guide to popular desk exercises and tips on staying healthy at work.
Popular Deskercises
Who needs a gym when you have deskercises? Here are some top picks:
- Seated Leg Lifts: Sit up straight, lift one leg until it’s straight, hold, and switch. Simple but effective.
- Desk Push-Ups: Stand a few feet from your desk, place your hands on the edge, and do push-ups. Great for your chest and arms.
- Chair Dips: Scoot to the edge of your chair, lower yourself using your arms, and push back up. This targets your triceps.
- Shoulder Shrugs: Stretch your shoulders to ear length, hold them for a brief moment and then relax them down. This can help alleviate tension in your neck and shoulders.
- Neck Stretches: Tilt your head to each side, holding for 15-20 seconds. This eases neck stiffness.
- Seated Torso Twists: Twist your torso while seated, holding onto the back of your chair—a quick way to stretch your spine.
- Wrist and Finger Stretches: Stretch your wrists and fingers to combat the strain of typing all day.
- Seated Marching: Lift your knees as if you’re marching in place while seated. It gets the blood flowing.
- Eye Exercises: For every 20 minutes, take a 20-second break to look at something 20 feet away to reduce eye strain. This is known as the 20-20-20 rule.
- Calf Raises: Stand up and lift onto your toes, hold, and lower. Helps circulation and tones calves.
It Starts with Good Posture
Deskercise is excellent, but it won’t fix bad posture. Slumping in your chair is a quick path to back pain.
Good posture is about alignment: feet flat, knees at a right angle, and back supported. Keep shoulders relaxed and your head aligned with your spine—not jutting forward.
Adjusting your chair and desk is vital. Make sure your screen is at eye level to prevent neck strain and adjust your keyboard so that your elbows form a 90-degree angle.
If you’re constantly reaching for your mouse or keyboard, move them closer. Minor adjustments can have a significant impact, especially when you’re sitting for long periods.
Maximising Comfort and Office Health and Safety
Maximising comfort in the office isn’t just about feeling good; it’s essential for preventing injuries like repetitive strain injuries (RSIs) and back pain. Comfort leads to increased productivity and overall well-being.
Investing in office appliances that can be game-changing, such as good chairs, is critical. A chair that has lumbar support and adjustable height can prevent many problems. If your office doesn’t provide one, consider talking to HR.
Your desk setup is also essential—place necessary or frequently used items within easy reach to prevent awkward stretching. Ensure your keyboard and mouse are positioned so your elbows stay comfortably by your sides.
If you’re a manager or an employer, consider providing employees with office health and safety courses that train healthy posture and habits at work.
Minimising Repetitive Strain Injury Risk
Repetitive Strain Injury (RSI) is a common issue for office workers, caused by repetitive motions like typing or clicking a mouse. The result? Pain, stiffness, and potentially long-term damage.
To avoid RSI, mix up your tasks throughout the day. Don’t type non-stop—take breaks to stretch, make a call, or do some filing. This allows your muscles to recover over time.
Ergonomics are crucial in preventing RSI. Ensure your desk setup doesn’t force awkward positions. Keep your wrists straight and firm while typing or using a mouse, and consider a wrist rest to maintain a natural hand position.
Lastly, keep your movements relaxed. Tense muscles tire quickly and are more prone to injury, so if you’re gripping your mouse too tightly, take a deep breath and relax.
Adjusting Screen Height and Brightness
Your screen setup is crucial for office comfort. A common mistake is placing the monitor at a different height. If it’s too low, you’ll hunch over, straining your neck and shoulders; too high, and you’ll tilt your head back, causing discomfort.
The ideal height is when the top of your screen is at or just below eye level, keeping your head in a neutral position. If your monitor isn’t adjustable, use a stack of books or a stand to raise it.
Brightness matters, too. If your screen is too bright or too dim, it can strain your eyes. Adjust the brightness to match the room’s lighting for comfort. Also, increase the text size if you’re straining to read, reducing the need to lean in or squint.
Breaks are Essential
Taking regular breaks isn’t just a nice-to-have; it’s essential for your health. Prolonged sitting can result in various issues, including reduced circulation and a higher risk of chronic conditions such as heart disease and diabetes.
When you sit for too long, your body essentially goes into sleep mode. Your metabolism slows down, circulation decreases, and you start to feel sluggish. Taking a break every hour, even if it’s just to stand up and stretch, can boost your energy and prevent health issues.
Education is Key
Companywide knowledge of office health and safety is essential to create a health-conscious culture at work. Programmes such as IOSH training courses provide valuable knowledge on maintaining a safe work environment. Stay educated and proactive in preventing workplace injuries.
Deskercise, good posture and regular breaks can transform your office experience. Small changes make a big difference. Stay active, stay comfortable and stay healthy.
Other Tips
Beyond deskercises and posture, here are more tips to stay healthy at the office:
- Stay Hydrated: Water is your friend. Dehydration can lead to fatigue, body cramps and headaches, which are the last things you need at work. Keep a water bottle at your desk and take sips throughout the day.
- Take the Stairs: If you have the option, skip the elevator and take the stairs. It’s a great way to sneak in some extra exercise and get your blood pumping.
- Get a Standing Desk: Standing desks are all the rage, and for good reason. Standing while you work can help reduce the risks associated with sitting all day. If a standing desk isn’t an option, try to stand up and move around every hour.
- Use a Footrest: If your feet don’t reach the floor, a footrest can help. It takes the pressure off your lower back and enables you to maintain better posture.
- Adjust Your Chair: If your chair is too high or too low, it can throw off your whole posture. Set the height so that your knees are bent at a 90-degree angle and your feet rest flat on the floor.
- Stretch Often: Don’t wait until you’re feeling stiff to stretch. Make a habit of stretching your arms, legs and back throughout the day. It’ll keep you limber and prevent stiffness from setting in.
