How to Maintain Fitness While Working at Your Desk
Finding a balance between a job and health is one of life’s biggest difficulties nowadays. Many of us have to put in long hours at jobs that barely demand any physical activity. A number of health problems, including muscle weakness, postural disorders, imbalanced movement, an increased risk of injury, weight gain, and the onset of aches and pains, are brought on by prolonged immobility. Desk work in particular wears down your spine and the muscles and ligaments that surround it. This is why many individuals with office jobs experience back discomfort. In fact, it’s one of the main reasons for lost productivity and time away from the workplace.
Here are some suggestions we have for maintaining good physical health even if you spend most of the day sitting at a desk:
Take ergonomics into account, but don’t rely on them
- You can lessen your risk of acquiring postural issues by designing your work environment around your health rather than the other way around.
You can adjust little things like:
Instead of too far up or down, keep your display at eye level and at an angle that enables you to look directly at it.
Work at a desk that is flexible and offers both sitting and standing positions.
Use chairs with lumbar support or, if your chair doesn’t have it already, attach lumbar support.
If you utilize numerous screens, arrange them so that you aren’t looking in the same direction all the time.
Even the most ergonomically sound workplace won’t prevent you from experiencing postural issues, though. Even “healthy” positions should not be held for extended periods of time.
In fact, someone who works in a poorly designed office but walks around throughout the day will be healthier than someone who sits stationary for hours in a space that meets all the requirements.
Simply moving for a few minutes each day will suffice.
Moving is the best approach to maintaining a healthy body. They are designed to do it, but our desk occupations don’t often give us the chance.
You need to frequently move your spine through its complete range of motion if you want to lessen back discomfort or your risk of getting it.
Your minute of movement
The necessary exercises are simple. All that is needed to prevent muscles and joints from stiffening up is to keep everything moving.
A typical schedule would be as follows:
Rotate your head in a full circle, from left to right, up to down, and side to side, all while keeping your shoulders still.
Stretch your arms as far behind you as you can while keeping your hips stationary. Rotate your shoulders to the left and right, tilt them to the side, and drag each arm across your chest to the opposing side of your body.
Try to touch your toes while maintaining your back straight. Then lean back as far as you can while rotating at the lower back, keeping your hips in a neutral posture.
Get in touch with the clinic right away at www.elitephysiotherapy.in if you want a check-up on your overall health and fitness as well as a precise exercise prescription to address any weaknesses or imbalances.