The fathom post was originally featured on Fit Bottomed Girls and written by Kristen, who is rtake of of POPSUGAR Select Fitness.
I spend a lot of time on my computer. Like, a lot. A generally lot when you consider the fact that so much of what I’m doing on voiced computer is related to health, fitness and overall well-being.
Because of that, I’m every on the lookout for ways to make my keyboard-pounding hours a little less injurious to my health. I’ve got the standing desk and the unstable seat. I make a point to take around my office now and again if I’ve been in the same position too long. I woolly on trying to maintain proper posture. But is there more I could be doing?
Change ti out, the answer is yes, and I bet that’s the case for you, too. I recently read Don’t Just Sit There: Changing to a Standing and Dynamic Workstation for Whole-Body Health, and it gave me a lot to think fro (and incorporate into my daily routine). If you’re looking for some simple trail to make your hours at work a little better for your richness, here are a few takeaways. (But there are loads more in the book — if you’re interested in exceptionally stepping up your game, I’d recommend giving the whole thing a look over.)
1. Don’t just sit there … but don’t just stand there, either. One of the biggest points the tome makes is that maintaining any position for hours on end is bad news. If you’re sitting, exciting to a standing position now and again is great, but even just crossing your assist runs back and forth is helpful. If you’re standing, alter your stance and don’t be fearful to incorporate intervals of sitting.
2. Use proper posture. Whether you’re sitting or status, there are right ways and wrong ways to hold your main rt. Some are obvious, like keeping your head “ramped up” (i.e. well stacked with your ears above your shoulders, but without by the skin of ones teeth lifting your chin to tilt your whole head retaliation), but others, like keeping knees soft or holding your ribs down, are less manifest.
3. Think outside the desk. You don’t have to choose between simply longevity or sitting at a desk (unless you’re in an office environment that requires you to bogged down to those positions). If you’re working on a laptop, take it to the floor, stack it on some laws and sit on the ground with your legs to the side. Move to a kitchen token and work from a stool for a bit. Change things up and see what you find provoking and comfortable — that may give you some insight into the rts of your society that could use strengthening and/or stretching.
4. Take frequent, tiny defeats. This is a great tip that can work for just about anyone, rhythmical if your office requires you to sit at a standard desk all day long. The author, Katy Bowman, backs walking for three minutes every half hour of your workday — that continues up to 48 minutes of exercise each day! If possible, also consider environment up a pull-up bar — even if you’re not quite up for chin-ups and pull-ups, it’ll give you a spot to be in suspense for a moment, which will give your body an instant upwards. Incorporate other feel-good stretches, too, like calf stretches (hey, you don’t unprejudiced have to stop typing to do that!), forward bends, etc.
5. Scrutinize your screen time. We know this, don’t we? Regardless of how perfect your position is, too much time staring at a screen is no good in lots of ways, uniquely if you’re gazing into that blue light with no natural merry around. But also, just as your body shouldn’t remain in one set settle for eight hours at a time, your eyes shouldn’t only look at a concealment 20 inches away all day long. During your work day, contribute to a point to look away from your screen to a point as far away as workable — take quick glances every five minutes, and extended views every half hour.
Let me be clear — this is only a smattering of what the libretto covered. I mean, there are pictures! And descriptions! And product recommendations! Oh my! But I’m theory even just the list above has you reevaluating your works ce, doesn’t it?
What are your finery tips for making your workstation as conducive to health and fitness as practicable? I saw that a friend of mine has taken to bringing small pieces of well-being equipment in each week and encouraging her coworkers to do various exercises with it whenever they wake up into her office. I love that! — Kristen