Some professions require their workers to sit for long periods of time as they perform their jobs. Data and medical coding employees, content writers, and web design experts typically spend hours at their desks and in front of their computers to complete their work. However, new studies that highlight the dangers of prolonged sitting suggest that it can significantly shorten your life. If you work a sedentary job and have concerns about how it might impact your health, there are a few steps you can take to improve your fitness and lower the risk of chronic illness.
1. Position Your Feet Properly
When you are seated at your desk, it is important to be mindful of how your feet are positioned. Placing them at an angle or allowing them to dangle can create circulation problems that might plague you later on. The less blood flow your feet receive, the more likely you are to experience pins and needles, shooting pains in your arches, and an increased risk of nerve pain.
You can increase blood flow to your feet in several ways. One is to invest in compression stockings or socks, which are designed to improve circulation and prevent clotting. Some companies make styles that are suited for an office environment so you can conform to your company’s dress code and care for your feet at the same time. When you are sitting, keep your feet flat on the floor or use a small tilting footstool to keep them in place.
2. Set Alarms for Standing and Stretching
As a sedentary worker, you may become absorbed in a particular project or in trying to beat a deadline and may forget to take breaks away from your station. However, the longer you sit, the more damage it might cause to your body. Taking advantage of technology can be an effective way of tracking how long you sit, even when you are in the midst of a busy day.
Your smartphone or smartwatch can be a dependable and useful partner for staying healthy as a sedentary worker. Some of the newest smartwatches on the market feature automatic alerts that remind you to get up and moving after a certain length of time. You can also download fitness apps on your phone that make it simple to set reminders to stretch, stand, or if possible, to take a short walk.
3. Invest in an Ergonomic Keyboard
If you work from home at a workstation you designed, then it is important to invest in an ergonomic keyboard that reduces wrist and forearm injury. You can find these keyboards at computer supply stores locally and online. This can be especially important if you type consistently throughout the day instead of in short spurts.
If you are not certain about what type of keyboard suits your needs, shopping locally may give you access to experienced salespeople who can help you make the right choice. Take a list of information with you that can help the sales associate understand your keyboard habits, such as which brand you currently use, what kind of key shape and pressure you prefer, and how many hours a day you spend typing.
4. Commit to a Daily Fitness Program
One common excuse many Americans have for not exercising is that they do not have enough time. However, making time for fitness can have far-reaching positive effects, especially if you are a sedentary worker. While it is important to value time for rest and self-care, committing to a daily fitness program can be just as valuable, and there are a few ways you can make time for it, even if you live a busy life.
One way to add fitness to your daily life is to review how much time you spend resting or relaxing after work. For example, if you eat dinner while watching television and then binge your favorite show on a streaming service until it is time for bed, consider delaying your viewing to make room for a 30-minute walk, yoga, or cardio session. You may even be surprised how good you feel afterward and the reward of rest and television can be a fine reward for your efforts.
5. Protect Your Eyes
As a sedentary worker who spends hours looking at a computer screen, being aware of how it affects your vision can help you protect it. Eyestrain, headaches, and vision changes can all be signs you need to adjust your screen resolution or, if you wear contacts or eyeglasses, have your prescription adjusted.
Going for a yearly eye exam can also ensure the overall health of your vision. New tests and treatments for eye problems like glaucoma are being developed by doctors such as Rohit Varma, who specializes in research connected to the diagnosis and treatment options for this common yet troublesome eye disease.
Working at a desk and in front of a computer can be satisfying for writers, data wranglers, and web designers. However, making time for fitness and habits that improve your posture and fight the negative effects of sitting provides a work/life balance that you may find rewarding.
Article Submitted By Community Writer