10 Tips to Keep You Healthy in the Office
When people think about going to work every day, they don’t often consider ways to make their office environment healthier. Our minds are focused on what needs to be done throughout the day in order to meet our deadlines and keep our customers happy. We feel pressure to be successful, keep our boss happy, and bring home an adequate paycheck. But, we don’t stop to think that while working day after day, we need to try to have the most ergonomic office possible.
Ergonomics is the science of fitting a person to the job he or she does each day. In other words, your workstation should not be causing any extra strain on your body. It can be a real challenge to keep our body healthy when we do the same job every day. Therefore, ergonomics is something that should be considered before any problems begin. However, if problems do begin to develop, they can often be stopped by applying ergonomic principles to the work place. Here are some guidelines to help you maintain an office that will keep you feeling better throughout the day.
1. Invest in a chair that is adjustable. While sitting for long hours at your desk, you need a chair that has as many adjustable items as possible, including the arm rests, height and back support. If you get an ergonomic office chair, you will get all of these features and experience the most comfort throughout the day.
2. Make sure you have proper back support. Having an ergonomic chair is ideal, but if you don’t, you can still give your back the support it needs throughout the day. Your back will get weak and you will experience back tension and pain if you do not have proper support.
3. During the day, take some mini-breaks. If necessary, set a timer so you will not forget to move every hour or so. You need to get up and move every once in awhile. You will feel better for taking a break, even if it’s only for a few minutes to grab a snack or drink.
4. Your eyes should be level with the top of the computer screen. If your neck is tilted up, down or sideways, you are causing strain to your neck, back and shoulders. Keep your monitor level with your head so that you can avoid this extra strain.
5. In the office, avoid glare as much as possible. Eye strain can be the result of a strong glare on your computer screen. Move furniture around so you can avoid the glare.
6. Your feet should touch the floor. Your back and legs need a footstool for proper support if your feet don’t reach the floor. Investing in adjustable foot stools and ergonomic office desks can give you the ability to make the proper adjustments.
7. Do small exercises throughout the day. As you take your mini-breaks, do some stretches, knee bends, and walks. Get your circulation moving and stretch your muscles so you will be able to be more relaxed and alert as you get your work accomplished.
8. Maintain a comfortable temperature in the room if possible. Obviously, it’s easy to make proper temperature adjustments if you have access to the thermostat. Most likely, however, you will not have permission to adjust the temperature, so you need to be prepared to keep yourself comfortable. For extra chilly days, be sure to take an extra layer of clothing. If you tend to get too warm, take a small fan to keep near your desk. Also, drinking cool or warm drinks can provide comfort as needed and give you proper hydration throughout the day.
9. Position items on your desk so you can avoid reaching and twisting. If you use a stapler often, keep it close by so you can easily reach it. Consider placing often used files and folders close to your desk so you will have access to them as needed. Keep the items you need close by so you can save yourself from reaching and turning.
10. Practice stress reducing techniques. We all have bad days when we would like to throw in the towel and go home. It’s not practical though and we need to learn how to manage our emotions so they don’t get out of hand. Dealing with customers, employers and other workers will result in occasional conflict. Knowing how to deal with this stress is the important thing. We can all reduce stress in our lives by eating a healthy diet, taking short walks, keeping a journal and confiding in a friend.
Maintaining a healthy office environment is not difficult, but it does take some thought. It only takes a little time and effort to accomplish these items, which require little or no cost. Taking the time to have proper office equipment, keeping yourself healthy and arranging your work station will all help to make your work easier and lighten the burden on your body.
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