Healthy Work: Tips for a Fit and Productive Workday
We spend a large part of our day at work, whether it's at home or in the office. A good posture, sufficient movement, and a healthy environment are essential to stay productive and healthy. In this blog, we share practical tips for healthy work, preventing physical complaints, and maintaining your energy levels. Whether you sit at a desk, travel a lot, or do standing work, these tips will help you find more balance in your workday. Read on and discover how small changes can make a big difference.
Posture: Make sure your feet rest firmly on the footrest, with your knees at a 90-degree angle. This helps to reduce tension in your lower back and improves your posture.
Adjust your desk and chair: Make sure your monitor is at eye level, your thighs are parallel to the ground, and your arms rest at a comfortable angle.
Taking breaks is essential: Stand up and stretch for at least an hour. This helps to relieve muscle tension and promotes blood circulation. A short walk can do wonders for your concentration and energy.
Hydration and nutrition: Make sure you drink enough water throughout the day and have healthy snacks within reach, such as nuts or fruit, to maintain your energy levels.
Ensure good lighting: Avoid eye strain and headaches by ensuring your workspace is well lit. Natural light is best, but if that's not possible, use lighting that is neither too bright nor too dim.
Use a blue light filter: Activate 'night mode' on your devices or use apps that reduce blue light, such as f.lux or Windows' night light setting.
The 20/20/20 rule for your eyes: To prevent eye strain, every 20 minutes, look at something 20 feet (about 6 meters) away for 20 seconds. This reduces the strain on your eyes, especially when you stare at a screen for a long time.
Use a footrest
A footrest offers several benefits for people who work at a desk:
- Better posture: It helps to keep the feet in a comfortable position, reducing pressure on the lower back and improving sitting posture.
- Increased comfort: By elevating the feet slightly, you prevent tension in the legs and avoid fatigue from prolonged sitting.
- Improved circulation: A desk footrest stimulates better blood circulation in the legs, which can reduce swelling and the feeling of heavy legs.
- Less leg tension: It prevents the legs from constantly being at a 90-degree angle, which can reduce tension in the knees and ankles.
- Ergonomic advantage: A footrest can be easily adjusted to personal preference, allowing everyone to create an ideal sitting posture.
With a footrest, you work more comfortably and prevent long-term physical complaints.
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