If you work at a desk all day, maintaining movement and good body mechanics is essential for your well-being. Here are some tried-and-true tips to help you practice healthy posture, move more and boost your overall wellness.
If you sit at a computer all day, you're likely performing routine tasks over and over again and moving very little. You may spend a lot of time in an unhealthy posture without realizing it. You'll notice eventually—when fatigue and discomforts like neck, shoulder, back, wrist and eye strain interrupt your focus.
To help avoid aches, pains and strains:
Sit up straight. Keep your back straight, with your shoulders relaxed and your feet flat on the floor. Use a chair that supports your back and has an adjustable seat and arms. Consider using a sit-stand desk, if available at your office. These desks allow you to switch from sitting to standing at the press of a button.
Aim for an ergonomic workspace. Keep the work tools and supplies you use most often nearby. This way, you won't have to strain your body to reach them. Your computer monitor should be at about arm's length, with the top of the screen at or slightly below eye level. Use a document holder that keeps reading materials at eye level and prevents you from having to bend forward and strain your head and neck. Consider using an ergonomic keyboard, which puts your hands and arms in a more natural position.
Exercise at your desk
Sitting too much can harm your health. Along with regular out-of-office exercise, micro-movements throughout your workday can help you stay healthy and feel great.
Here are a few ideas:
Do strength exercises, such as squats and pushups, next to your desk or while standing at your sit-stand desk.
Try some stretches, such as shoulder rolls or gentle neck turns. Stretch your hands and fingers every 15 minutes.
Stand up and walk in place for a short cardio workout.
Exercise your eyes. Reduce eye strain with micro-movement breaks like the 20-20-20 rule: Every 20 minutes, look away from your computer at a point about 20 feet away for 20 seconds.
Sources: AARP; American Academy of Orthopaedic Surgeons; American Cancer Society; American Council on Exercise; American Optometric Association; Arthritis Foundation; Centers for Disease Control and Prevention; Occupational Safety and Health Administration; U.S. Department of Veterans Affairs