Getting into the Healthy Lifestyle and Making It Your Normal Routine
Getting into a healthy lifestyle is complicated if you are an office worker. It even does not matter whether you work in an office or from home. The entire day you spend at your computer, sometimes, without moving for hours.
How can you keep yourself healthy in such a case?
There are two options:
- You might visit the gym at least twice a week;
- You can arrange a healthy workplace.
Not everybody has the energy to visit gyms after a long workday. Moreover, even after an intense workout in the gym, you might not see the wished result. Of course, you won`t put on weight so fast. However, other issues such as pains in the back, the neck, headaches do not disappear.
Another option is to arrange your working place properly. Once it is done, you will be able not only to work in a healthy environment but also to exercise without interrupting your main tasks.
Start with Your Desk
The first thing you need to do is to arrange your desk, or rather replace it. Get a height-adjustable desk. It brings plenty of benefits even though the investment is decent. If you work from home, you can buy just a lift system and use your old desktop. Just make sure you get a system that can handle the weight of the desktop with all the equipment. It is better to consult with a specialist before you pick one.
Then, install the desktop on the system. That is it, you can use it. Just set it up properly.
How to Adjust the Height of Your New Desk
To start with, adjust the height of your new desk. The desk shall be located at the height of your elbows. Thus, when you are working, your elbows are bent for 90 degrees.
The computer screen shall be at the level of your eyes. The distance from the eyes shall be from 20 to 28 inches. The screen shall be sightly tilted upwards, up to 20 degrees. The idea is that your neck isn’t bent but rests in a straight position.
Whether you are sitting or standing, your desk shall meet these criteria.
Move When Working
Now, let us check how to use your desk correctly for the best result. It is one of the main prerequisites if you want to get the maximum from your desk.
How long shall you stand?
It is recommended that your standing time versus sitting time relation equals 1:2 or 2:1. Thus, if you sit for one hour, you shall change to a standing position for the next 30 minutes – 1 hour. Then, you will feel the energy and work with top productivity.
Now, it is time to exercise!
There are some exercises developed especially for standing desks. In some cases, you can even adjust the height of your item to use the desk as a support. Thus, let us check some of the most efficient exercises.
Cervical and neck retraction
Sit down in your chair. Keep your back straight. Now, tilt the head forward. Try to pull your neck backward. Now, with your finger, press your chin gently as if you want to move it to the back. Stay in the position for a couple of seconds. Repeat several times.
Again, sit down in your chair. Put your hands behind the head. Now, rotate the upper part of the body toward your back. Lean back. Try to stay in the position for a couple of seconds. Repeat the exercise 6-8 times.
Cross over leg
Stand up. Arms are resting along the body. One leg is crossed over the other. Now, bend forward. Do not flex your legs neither bend your back. Lower as much as you can. Stay in the position if you can. Repeat 6-8 times.
No workout is good enough without push-ups. You can use your adjustable desk as support. Hold onto the desk edge. Legs are stretched behind you. Now, bend your elbows and slowly, move your chin to the desk. Stretch your arms to move away. Legs shall stay in a straight position. Repeat as many times as you can.
A height-adjustable desk is needed if you want to be improving your health while working. This item allows you to change your position, to exercise, and to keep your back and neck healthy.
To complete the effects, you can get an ergonomic height-adjustable chair. Do not forget about an ergonomic carpet.
And if you need a monitor lift, also consider getting it. While with a computer, there shall be no issues, but in the case with a laptop, you might even need to get an additional keyboard to be able to work in the right position. The investment is not as big if you consider that these devices keep you healthy and can be used to prevent many medical conditions.