Here’s how to support your health in the office

Article by PropertyMe 22 November 2024

We’ve all experienced those days when the office feels like a battlefield, not a workspace. Aching necks, blurry vision and fatigue can reduce our productivity and overall well-being. But fear not! It’s time to reclaim your workspace and transform it into an ergonomic oasis.

Why ergonomics matter

Before we dive into the tips, let’s explore why ergonomics are so crucial. According to a study by the Mayo Clinic, poor ergonomic practices can lead to a host of health problems, including eye strain, headaches and musculoskeletal disorders. Recovery Partners agree with this statement, as approximately 6.9 million Australians are afflicted with musculoskeletal disorders (MSDs) due to modern-day workplaces. This results in employees taking substantial time off work for medical appointments and recovery.

By prioritising ergonomics, you’re improving your comfort and boosting your overall health and productivity.

Tips to transform your workspace

1. Ensure you’re using a larger screen and that your text size is large enough

Are you tired of squinting at your screen or feeling neck pain at the end of the day? It’s time to optimise your workspace for peak comfort and productivity. Here’s how:

• Bigger is better: Invest in a larger monitor to reduce eye strain. A wider screen allows you to zoom out, making text and images easier on the eyes.
• Customise your view: Adjust your text size to suit your preference. A good rule of thumb is to adjust the font size until you can read comfortably without straining your eyes.
• Eye-level alignment: Position your monitor at eye level to reduce neck and shoulder strain. Use a monitor stand to elevate your screen to the optimal height.

By following these simple tips, you can significantly improve your viewing experience and reduce the risk of eye strain and musculoskeletal discomfort.

2. Try out a standing desk, or get in regular movement

Are you experiencing discomfort and fatigue after a long day at the desk? It’s time to break free from the sedentary lifestyle and embrace the power of movement.

Embrace the standing desk revolution:

• Stand tall, feel great: Consider investing in a standing desk. Alternating between sitting and standing can help reduce back pain, improve circulation and boost energy levels.
• Micro moves, major impact: Even small movements can make a big difference. Take short breaks every 20-30 minutes to stretch, walk around or do some light exercise.
• Footrest for comfort: If you’re sitting for extended periods, a footrest can help improve your posture and reduce lower back pain.

Remember, a little movement can go a long way. So, get up, move around and feel the difference!

3. Don’t slouch, and uncross those legs

Slouching can lead to many problems, from back pain to decreased productivity. It’s time to sit up straight and power through your workday.

• Strike a power pose: Keep your back straight, feet flat on the floor and avoid crossing your legs. A good chair with lumbar support can provide the necessary back support.
• Chair check: Ensure your chair is at the right height, allowing your feet to rest flat on the floor. Adjust the armrests to support your forearms and reduce shoulder tension.

By maintaining good posture, you can improve your overall well-being, reduce pain and boost your energy levels.

4. Take frequent micro-breaks from looking at your screens

Feeling the strain of staring at screens all day? It’s time to give your eyes and mind a much-needed break. Here are a few simple tricks to help you recharge.

• The 20-20-20 rule: Every 20 minutes, look at something 20 steps away for 20 seconds. This simple exercise can help reduce eye strain and improve focus.
• Mindful minutes: Take a few minutes to practice mindfulness. Close your eyes, take deep breaths and focus on your breath. This can help reduce stress and improve your overall well-being.
• Stretch it out: Stretch your neck, shoulders and wrists to relieve tension and improve circulation. A few simple stretches can make a big difference.

Remember, taking short, frequent breaks can help you stay focused, productive and energised throughout the day. Have a read of our other new blog that discusses ways to stay energised at work.

5. Try walking some of your commute

Ready to inject some energy into your day? Consider these active commuting tips.

• Walk your way to wellness: A brisk walk can help you wake up, reduce stress and improve your overall mood.
• Pedal your way to productivity: Swap your car for a bike and enjoy a refreshing cycle to work.
• Lunchtime refresh: Take a short walk during your lunch break to boost your energy levels and clear your head.

Remember, a little movement can go a long way. So, lace up your shoes and get moving!

6. Opt for a packed lunch or snack plate

A healthy lunch can boost your energy levels, improve your focus and enhance your overall well-being. Here are a few tips to help you fuel your body and mind:

• Pack a power lunch: Prepare a nutritious lunch at home packed with fruits, vegetables and lean protein. This will help you avoid unhealthy and processed foods.
• Snack smart: Keep healthy snacks on hand to avoid unhealthy cravings. Opt for fruits, nuts or yoghurt.

By making conscious choices about your lunch and snacks, you can improve your energy levels and productivity.

7. Carve out five minutes for you in your workday

In our fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life. Taking a few minutes each day to recharge can help you stay focused, productive and happy.

Here are a few tips to help you incorporate ‘me time’ into your day:

• Mindful moments: Take a few deep breaths, focusing on the sensation of your breath. Even a few minutes of mindfulness can help calm your mind and reduce stress.
• Quick meaningful breaks: Step away from your desk and take a short walk or do some light stretching, read a chapter of a book or call a loved one for a quick chat.
• Digital detox: Disconnect from technology and spend some time in nature. A short walk in the park or a few minutes of gardening can do wonders for your mental health.

By prioritising self-care, you can improve your overall well-being and boost your productivity.

8. Reclaim your commute as you time

Your commute doesn’t have to be a mundane journey from point A to B. Transform it into a valuable ‘me time’ opportunity. Here are some ideas to help you make the most of your commute.

• Listen to a podcast or audiobook: Learn something new or simply relax and enjoy a good story.

• Plan your day: Use your commute time to organise your thoughts and plan your day.
• Reflect on your day: Take a moment to reflect on your accomplishments and challenges.
• Plan your next adventure: Dream about your next vacation or weekend getaway.
• Simply relax and enjoy the peace: Sometimes, the best way to recharge is to simply do nothing.

By making the most of your commute time, you can improve your overall well-being and start your day on the right foot.

By implementing these simple tips, you can transform your workspace into a haven of productivity and health. Remember, small changes can lead to big improvements in your overall health and happiness.

So, what are you waiting for? Start today and take control of your well-being. Your future self will thank you for it! If you found this blog interesting, check out another one of our popular blogs: Discover the morning habits of five property management stars.