The new 2020 decade has brought many changes to the business world – including the transition into working from home. As we all get used to this new normal, it is also important to take care of our health while working from home, and making conscious decisions to improve the ergonomic quality of your at-home work set up.
In this article, we’ll cover four ways you can take care of your body while working from home so that you can stay healthy, and productive.
Invest in a standing desk
A standing desk – or sit and stand desk – is something you can invest in to improve your at-home workstation and help you take better care of your posture. Sitting at a desk for long periods of time may place unnecessary stress on your back, leading to back pain or tight muscles.
According to UCLA Health, the advantages of standing include:
- Reducing strain on your lower back from prolonged sitting
- Increasing muscle activity compared to sitting
- Combatting a sedentary lifestyle.
Try a standing desk for yourself and see if it makes a difference to how you work from home. Alternate between sitting and standing to stay active.
Stretch at least two to three times a week
If you are spending several hours a day working from home, it can be hard to remain active and stop your sedentary behaviour completely. However, as tempting as it may be to spend your time doing something else, stretching a couple of times a week will keep your body flexible and mobile.
Experts from the American College of Sports Medicine recommend performing a light stretching routine – involving the major muscle tendon groups – two to three times a week.
Stay active
In addition to stretching, moderate to vigorous intense physical activity is also recommended by the World Health Organisation (WHO). Having noticed the trend in increased sedentary behaviour – particularly from those working from home – the WHO released physical activity guidelines for members of the public in specific age groups.
- For adults between 18 and 64 years, the WHO recommends doing at least two to four hours of moderate-intensity aerobic physical activity over a week. This breaks down to around half an hour of moderately intense aerobic physical activity per day.
- Alternatively, adults can also choose to perform one to three hours of vigorously intense aerobic physical activity over a span of a week.
Visit the WHO’s website for more information.
Maintain optimal computer screen height
To help your body maintain a healthy posture while working from home, it is also important to adjust the height of your computer screen. Ideally, your screen should be positioned at eye-level and at least a fore arm’s length away from you.
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The aim of this is to prevent forward head and neck posture, which may increase the strain on your neck muscles and spine. You can purchase a monitor stand to help you keep your monitor at an optimal height.
Working from home ergonomically
It is important to take care of your health while working from home. Adopting new habits that aim to increase productivity while promoting physical activity is the way to go. Be sure to keep the above four tips in mind while working from home. When in doubt, speaking with a health practitioner such as a chiropractor may also help.
By Dr. Anthony Leong (Chiropractor)
About the author
Dr. Anthony Leong (Chiropractor) is the owner and founder of Ryde Chiropractic, a Sydney-based chiropractic clinic. He has over two decades of experience in the field of chiropractic. He uses his vast experience to address a range of musculoskeletal health challenges. He is also a member of the Australian Chiropractic Association.
Facebook: https://www.facebook.com/rydechiropracticsydney/
