Fit in the office - tips for your workplace
16. Okt 2024
Do you spend your working hours at your desk and often find yourself sitting like a shrimp? Many people sit at their desk with a rounded back or stretched neck, which can lead to tension and pain. Are you wondering how you can stay fit and healthy in the office? In this blog post, we have practical tips for you on how to make your everyday office life more active and back-friendly.
Integrate exercise into your everyday life
Regular exercise breaks: Plan a short break every 30-60 minutes to get up and move around. A short walk around the office, a few breathing exercises or simple stretching exercises can promote blood circulation and improve concentration.
Back-friendly exercises:
Back stretch: Sit up straight, clasp your hands behind your head and slowly lean backwards while breathing in and out deeply.
Side tilt: Stand up, raise one arm above your head and tilt your upper body to the side to stretch the muscles at the side of your torso.
Chest opener: Stand upright, clasp your hands behind your back and gently pull them down. Lift your chest up and hold the stretch. This opens the chest and helps to promote a straight posture.
Shoulder blade stretch: Cross your arms in front of your chest and pull your shoulder blades apart to release tension in your upper back.
Ensure an ergonomic workplace
Your office chair:
Adjust your office chair so that your thighs are parallel to the floor and your feet are flat on the floor or resting on the footrest. A slightly reclined backrest can reduce the pressure on your spine. Your armrests should be adjusted so that your shoulders are relaxed and your elbows are at an angle of around 90 degrees.
Your screen:
Position your screen so that it is about an arm's length away. The top edge of the screen should be at eye level to avoid bending your head forward. Hold the keyboard and mouse close to your body so that you can keep your elbows close to your body. Avoid resting your wrists on hard surfaces; you can use palm rests instead.
Pay attention to the right environment
Lighting:
Make sure that your workplace is well lit to protect your eyes. Natural light is best, but a glare-free lamp can also be helpful.
Room temperature:
Work at a room temperature between 20-24 degrees Celsius and open the windows regularly to let in fresh air and avoid a lack of oxygen.
Noise level:
Avoid disturbing noises in the background to keep calm, but soft background music can help to improve focus.
With small adjustments to your working environment and routine, you can create a healthy and productive office environment. Have fun trying it out!
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My name is Kim and I'm currently supporting the HR marketing team as part of my apprenticeship as an e-commerce clerk at BAUR.
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