Concentrating on your work is a top priority, right? Sometimes you are so engrossed in your work that you are spending hours in front of a screen, sitting for a long time without any movement. This is the case for many people who have desk jobs where they are required to spend long chunks of time sitting. As a result, they do not have an active work routine.
There are studies that have concluded that very little body movement throughout the day can cause postural problems, diminishing energy levels, induce more stress, and can lead to the onset of muscle aches and pains.
There is research, albeit few, which have yielded positive outcomes in people who remain active, move around at regular intervals or practice a few stretches from time to time while they’re working sitting for long stretches.
Why is it important to stretch your body from time to time?
- People tend to slouch or adapt bad postures if they’re working without movement. This is a red flag and is found to cause muscle problems, especially lower back problems and neck strains.
- While staring at a screen, they may sometimes forget to blink normally. This can cause eye conditions like dry eye or even lead to the development of disorders of sight
- A slight increase in the stress levels has been indicated if people spend a lot of time sitting at a spot.
- Not to forget, weight problems. People tend to put on weight if they’re not active. The same goes for those who work at desk jobs for long hours.
Revamp your active work routine and avoid those muscle knots
Here are a few practical changes that you could adopt if you feel that inactivity is affecting you at your workplace.
- Keep an alarm: Everyone has a phone. Just as you set reminders for important meetings, set alarms at intervals that remind you to get up from your seat and walk around for a while. If you’re engaged in an important meeting, remind yourself to get up as soon as it’s over.
- Use the recreation space at your workplace: Most offices have recreation space for their employees. These areas include work-out areas, basic gym equipment, and space to relax. If you’re working from home, it would be beneficial if you have a small space for you to relax. In this way, you can set a routine so that you don’t get too distracted from your work.
- Walk while you talk: While taking calls at work, try getting up from your seat and walking while you attend the call. This can be a part of your “active “ time and stretch the stiff muscles!
- Your eyes need attention too! You may forget to blink your eyes while looking at a screen for long periods. This can cause eye fatigue, dryness, and headaches. Remember to blink at a normal pace. If possible take your eyes off the screen and concentrate on a distant object for ten seconds. Adding a screen filter that blocks out eye-straining light would be a good idea.
- Pay attention to the ergonomics: Using ergonomically suitable posture correcting chairs can help to maintain apt postures at the workplace. Having desks at a comfortable height or even desks that can be extended to a standing height are excellent additions to curb body aches and encourage changes in posture. You can even stand and work!
- Activating the dormant muscles: The body is meant to be at a balance between rest and motion. And more often than not, you may forget to move those muscles while at work.
If you don’t find time to exercise after a long day at work, these short bursts of activities while at work can rejuvenate you.
- Stretch your upper body and arms: Hold out your hands above your head, palms facing outward, and clasp them. A pushing movement upwards works as a stretching exercise for your upper body and arms. Hold this position for 30 seconds.
- Stretching the hamstrings: Stretch one foot completely outward and reach out to your toes for 10 to 30 seconds. Repeat with the other foot.
- Stretching your neck: Gently roll your head to one side and hold it for 10 seconds. Repeat on the other side. Keep your body relaxed.
All these stretches are easy and can be done sitting. Remember to be aware of your breathing. These were a few tips to keep yourself on the move even while at work!