Setting up healthy habits during your work day is essential to looking after your wellbeing. Many of us spend hours a day in front of a computer which can have negative consequences on our health. Sedentary work may cause musculoskeletal pain, increased risk of cardiovascular disease and other unwanted side effects. Here are some tips to look after your wellbeing at work:

Get up and move

Getting up to move or stretch every hour can help prevent aches and pains that may occur from sitting for long periods of time. Movement can also promote energy and productivity. A great tool to move every hour is to set a reminder on your computer.

Set up an ergonomic workstation

Spending long hours on a computer may cause musculoskeletal injuries if your desk and chair set up is not ergonomic.

Here are some ergonomic tips you can apply at work or while working from home:

• Be careful of your neck posture and try to keep the weight of your head directly above your shoulders. Don’t stick your head and neck forward.
• The monitor should be placed directly in front of you, with the top of the monitor no higher than your eye level. The monitor should also be about an arm’s length distance.
• The keyboard and the mouse should be close enough to prevent excessive reaching that can strain the shoulders and arms. Avoid bending your wrists excessively as well.
• Your knees should be at a 90 degree angle. Also ensure your feet are on the ground. If your feet are dangling, use a footstool or correct the chair position.

Drink plenty of water

Drinking plenty of water helps you feel hydrated and energised throughout your work day. It is also important for your skin health and your digestion. Ideally you should consume at least 2 litres of water per day. Dehydration may also leave you feeling tired and hungry, which can make you more prone to eating sugary snacks. Having a refillable bottle next to your desk is a great reminder to drink the necessary water for the day.

Lunch time

A balanced meal at lunch time will help you feel energised for the rest of the day. Eating healthy meals away from your desk can also be beneficial, as it allows you to focus on your food, can prevent overeating and gives you a break from your work day.

Blog post by Complete Corporate Wellness. Visit their website: completecorporatewellness.com.au

References

1. Better Health Channel, “The dangers of sitting: why sitting is the new smoking”, Better Health Channel, betterhealth.vic.gov.au/the-dangers-of-sitting
2. Oakman, S. Clune and R. Stuckey, “Work-related musculoskeletal disorders in Australia”, Safe Work Australia, safeworkaustralia.gov.au/work-related-musculoskeletal-disorders-australia
3. Better Health Channel, “Water – a vital nutrient”, Better Health Channel, betterhealth.vic.gov.au/water-a-vital-nutrient