Apart from incorporating exercises into your routine, focusing on your diet is crucial for maintaining energy levels at work. Instead of relying heavily on coffee or tea, opt for healthier alternatives like fruit juice or water. This can help you stay hydrated and energized throughout the day.
In today’s world, many individuals spend nearly half of their lives working in office environments. Unfortunately, negligence toward both work habits and health often leads to issues such as backaches and mental stress. Key contributors to these problems include insufficient exercise, uncomfortable seating arrangements, erratic routines, and poor dietary choices. While completely overhauling your work style may not be feasible, making small adjustments to your daily routine can have a significant positive impact on your well-being, ultimately keeping you in optimal health.
Please ensure you’re seated correctly in the chair
How you position yourself in a chair significantly impacts your health and posture. When sitting, ensure your hip bone is aligned with the seat and back joint. Pull your shoulders back, engage the muscles of your lower abdomen inward, and maintain a straight waist. It’s important not to hold your breath while doing this. Aim to sustain this posture for as long as you can.
Incorporate stretching into your work routine
After every hour of work, take a moment to stretch and consider walking around the room instead of remaining seated. Make it a habit to get up and move around every hour and a half. Additionally, you can perform some chair exercises to give your body a break if you prefer.
Incorporate some light exercises into your routine as well
Cross both hands behind your back in the same manner as you would in front. Pull your shoulders back and gently rotate your neck clockwise, then counterclockwise. Start by touching your chin to the base of your neck, then to your right shoulder, left shoulder, and finally move it up and down. This exercise provides relief to the waist, neck, and hands.
Engage your body in movement
Drop a pen cap or another object from the side of the table and then rise from your chair to retrieve it. This action promotes better blood circulation in your feet and helps relieve tension.
Go for a walk
Whenever you can, stand up from your chair and take a walk. While walking, try to hold your hands behind your back and pull your shoulders back. If feasible, lift one leg backward without bending the knee once or twice, then repeat with the other leg. This not only improves blood circulation in your feet but also helps prevent swelling.