Tired? Feeling low? Maybe, you’ve been working at your laptop all day long. Today, Shilpa Gupte is sharing health care tips to remember if you work at a desk all day.
Healthcare Tips To Remember If You Work At A Desk All Day
People whose job involves a lot of physical activity pine for one that gives them freedom from their harsh working conditions. Sitting at a desk in the comforts of an air-conditioned office with easy access to the cafeteria or the pantry appeals to those who work out in the sun and harsh weather.
However, confined to an air-conditioned room for 10 to 12 hours, stuck to the chair, staring at the screen all day also affects one’s health in many ways.
How working at a desk all day affects your health
Sitting for long hours is considered as harmful as smoking a cigarette! Your back, limbs, shoulders suffer from stiffness due to lack of blood circulation and movement.
Staring at the computer/laptop/phone screen affects your eyes, head, neck, arms, shoulders and wrists. Its repercussions in the long run are worrying.
Staying cooped up in an AC room with no exposure to the sun affects the skin, bones and your mind. It makes you cranky for lack of any movement or change of scene.
Here are some tips that will help you feel better
Maintaining good health is a matter of lifestyle changes you are ready to make. You just need to change a few habits, and have the will and the desire to stick to your resolutions that will help you stay healthy.
Maintaining correct posture is the first rule of a desk job. If you slouch in front of the screen, you are sure to develop a pain in the neck, shoulders, upper back and the lower back. And, doing this day in day out will worsen the condition as you age.
Give Your Eyes A Break
Staring constantly at the screen means you are not blinking as much as you should. Staring at the screen will make your eyes dry and lead to some serious eye problems. Blink, consciously.
Every 20 minutes, look into the distance, out of the window, at an object for about 20 seconds. This exercise relieves the eyes.
Using eye drops (I use ‘Refresh Tear Drops’) has helped me a lot in reducing the stress of my eyes. These drops reduce the burning sensation I experience after staring at the screen. Your GP can prescribe the best eye drops, so take their advice.
Reduce TV viewing and phone usage, especially when you are bored. You will again be staring at the screen, mindlessly.
Neck and Shoulder Exercises
Tilting the head even slightly to look at the screen gives stiff neck and shoulder muscles. Doing simple neck exercises will ease the tension in these areas.
- Sit cross-legged or in your chair with an erect spine.
- Turn your head to look up at the ceiling. Then bend your head down to look at the floor. Similarly, look from left to right a few times.
- Bend your head to a side, as if trying to touch your ear to your shoulder. Do this on both sides a few times.
- Lift your shoulders and roll them clockwise and anti-clockwise a few times.
- Pull your shoulders behind, jutting your chest to the front and then bring them back to their normal position.
- Stretch your arms above your head with fingers of both hands interlaced and palms facing outwards. Bring them in front of you after a count of 5. Repeat a few times.
Elevate Your Legs To Ease The Pressure On The Knees And Feet
Place your feet on a tiny stool when you sit, or on a footrest.
If you work from home and can manage a small break, lie down on the sofa or the bed and place your feet on pillows. This allows for the blood to flow away from the legs and throughout the body.
Stepping outdoors in the evening for a half hour walk is a must if you work at a desk. It’s one important workout your entire body requires to refresh and recharge.
Making simple changes in your habits will ensure good health irrespective of where you work. It’s how you manage to make those changes and follow them regularly that makes all the difference.