A Guide for Staying Healthy When Working at a Desk

It’s an unfortunate fact that more and more people are sitting down for longer periods in this day and age, and especially when it comes to desk work as cashier duties for example.. The rise in, and ease of, technology means things are easily done from tablets or computers, and a lot of the time, work will be done remotely from a desk or from a sitting down position. 

While desk-related jobs or home working can be extremely rewarding, and even if you love your job, there are still health risks to be aware of and a healthy routine to always implement to ensure your mind and body are taken care of while working. 

What are the Health Risks Associated with Desk-Working?

The health risks to consider when thinking about your desk job relate to too much sitting down for long periods of time, which means these risks should be considered alongside your lifestyle as a whole, too. If you spend a lot of time sitting down during your spare time, such as watching TV for hours or leading a sedentary lifestyle, and also have a desk job, this can increase the risk. You can therefore apply this guide to healthy habits for your lifestyle in general, as well as during your working hours at a desk. 

Some of the top risks associated with sitting down for long periods, including at your desk, involve:

• Obesity 
• High blood pressure
• Increased fat around the waist
• Back problems 
• More severe health issues related to obesity and inactivity, including heart disease or stroke
• Migraines or headaches 
• Aches and pains
• Mental health problems, especially if working within a dark room or an uninspiring office environment 

A Guide for Staying Healthy When Working at a Desk

Maintain Good Posture 

Having correct posture is extremely important when you’re working at a desk day after day, but it can be tricky to keep on top of when you’re busy working and distracted by your day. You can easily slip into slouching or leaning forward while doing your work without noticing, which is why more conscious focus on posture is always important. 

Your desk set up when working, whether with an employer or working from home, should always be ergonomically sound, and this means:

• A desk chair that can support the shape of your back in the right way, including lumbar support and arm, rests
• A footrest to lift your feet 
• A screen set at the right distance and height
• A supportive keyboard and mouse set up to prevent strain

Treat Your Spine Outside of Working Hours 

Caring for your body, and particularly your spine is more than just good posture during those hours you’re at a desk. There are many ways you can keep your spine in an optimum condition outside of your regular working hours. 

Stretches and exercises that focus on spine health are ideal for desk-workers, and workouts like yoga or Pilates can help stretch the body and spine in the best way. You also might want to make regular appointments for spine health, such as with Danville chiropractic services, to keep your back in its best condition. 

Take Regular Breaks

This is extremely important, even when you have a busy schedule, as it allows you to move your legs and remain more active. Scheduling breaks with a good routine can help you to always remember, such as knowing the quietest times of your day when you are free to get up and walk around. 

Also, think about excuses to walk around that won’t interrupt your work, such as taking a call on your mobile phone while pacing instead of sitting at your desk or leaving food and drink in another room, so you have to stand and walk to get it.

If you have trouble remembering when to take regular breaks, setting reminders on your phone or device can always be helpful. 

Opt for a Good View with Lots of Natural Light

Your mental health is always important, too, when working from a desk. Some people may find themselves working in cramped or uncomfortable conditions, with no windows and only electric light. It’s important for employers to provide a safe and happy environment for their employees to work within, so you’re always within your rights to have a happy and healthy desk set up close to sources of natural light. 

If you can (such as if you’re setting up a home office), try to station your desk close to a window so that you not only have a healthy source of natural light but a view to focus on from time to time to give your eyes a break. 

Make Extra Efforts to Be More Active

There is lots you can do outside of your working hours to make up for long periods of time sat a desk. Try to have a more active routine in your spare time when it comes to exercise, and think of exercise which will allow you to move and stretch, such as a good cardio workout or a jog after work. 

It’s important to note, however, that periods of intensive exercise will not cancel out 8 hours sat at a desk during a working day. It’s much more important to engage in regular movements, such as a short work every hour, to avoid sitting still for long periods, regardless of the workout you have after the working day has finished. 

Key Take Away

Having a healthy desk routine is always possible, and it can seem all doom and gloom when you consider risks associated with sitting down for long periods, but it doesn’t have to be all negative. As long as you’re aware of the risks and take the appropriate steps to keep moving and remain healthy, there’s no reason a desk job can’t be healthy and rewarding without the worry. It may take a more conscious effort on your part, but it can be easier than you think to take a short walk away from your chair or maintain better posture.