Working From Home? How Can You Avoid the Dangers of a Sedentary Lifestyle While

Whether it’s just a mental break, a snack, or a meal, make your breaks count and take a deliberate and mindful break from your screen. Allow your mind to reflect, recharge, and prepare for the next work activity during your precious few minutes away from the screen.

Take intentional, mindful breaks.

Whether it’s just a mental break, a snack, or a meal, make your breaks count and take a deliberate and mindful break from your screen. Allow your mind to reflect, recharge, and prepare for the next work activity during your precious few minutes away from the screen.

Take intentional, mindful breaks.

What is the one thing you need to change to prevent chronic pain? Is a question I hear a lot in the clinic?

I think all areas of our lives affect our health, but one of the most crucial things is how you move your body throughout the day.

Your health won’t benefit if you spend a lot of time sitting at your desk if you work from home.

By gradually stretching the posterior fibers of the discs when you sit, sitting increases the stress on your lower back, which may lead to damage. The link between sitting and an early death is even more dramatic.

Chronic diseases including type 2 diabetes and cardiovascular disease are linked to sitting. The people who moved around more frequently over the week had lower blood sugar and cholesterol levels, according to a research using sensory monitoring.

You may believe that because you exercise, you are healthy, but if the majority of your lifestyle is sedentary, such as spending all day in front of a computer, you are still at danger.

How can your office lifestyle be made less harmful to your health?

We were made to move; unlike plants. The ideal posture is one that is in motion. But I’m aware that you can’t exactly quit your job at will. So, to cut down on your home sitting time, here are some suggestions.

Consider purchasing a standing desk.

Standing desk makes it easier to maintain good spinal posture. Good posture is known to reduce back pain by reducing pressure on your spine and allowing you to breathe easier, improving your energy and mood. But don’t stand for too long. Moving from a seated to a standing work posture every 30 minutes significantly reduces fatigue and lower back discomfort. It is also known to increase productivity.

Lean, slide, and sit

Even while sitting, you can improve your posture. Sit on the chair’s edge, slide your bum to the corner, and lean back until your back is against the back support. By sitting this way, your lumbar spine is more likely to be extended (rather than flexed), lowering your risk of injury.

Here are some more healthy sitting tips:

• Roll your shoulders up and down

 • Keep your head neutral (try not to drop your chin)

• Get lumbar support for your lower back

• Adjust your screen to eye level

• Make sure your hips and knees are 90 degrees

 • Keep your feet flat on the floor or resting on a footrest.

Get up and move around.

Whether you stand or sit while working, I recommend getting up and moving every 20 minutes (at least). Walking activates the muscles that were relaxed while sitting and allows the muscles that were relaxed to activate. You also burn calories and increase your metabolic rate, which helps to lower your risk of type 2 diabetes and cardiovascular disease.

“Stand up, sit less, move more,” as one European Heart Journal researcher put it. That’s all there is to it!

Take a step back.

Make space and separation between yourself and frequently used resources or tools. Place your printer, garbage, or office supplies on the opposite side of the room, for example. As a result, whenever you need to access them, you must get up and walk over to them.

Make use of the space at your desk.

There are numerous exercises, stretches, and movement patterns that can be performed while sitting or standing at your desk. This allows us to move and use our muscles without losing focus while working.

Keep things visible and accessible.

Include some light exercise equipment and tools that are visible and accessible in your office; you are more likely to use them if they are nearby and on display as a reminder. Light weights, a mat, and resistance bands could all be included.

Make a timer.

Set a timer on your phone or watch to remind you to get up and move every 30 minutes.

Schedule time

By scheduling daily exercise time in your calendar, you will avoid scheduling meetings or work during this time. As a result, you’ll be more accountable and on track to meet your daily movement goals.

Take intentional, mindful breaks.

Whether it’s just a mental break, a snack, or a meal, make your breaks count and take a deliberate and mindful break from your screen. Allow your mind to reflect, recharge, and prepare for the next work activity during your precious few minutes away from the screen.

Why is it beneficial to priorities movement?

Movement not only reduces the likelihood of developing the aforementioned health risks, but it also improves concentration, aids in better sleep, provides an excuse to get out of the house for fresh air, and prevents you from feeling isolated. It also helps to improve your mood and energy levels, so it’s a win-win situation all around!

Deny Smith
Author: Deny Smith

About Deny Smith

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