Make it a healthy workspace

That people are sitting more nowadays than they ever have is no surprise. Human activities have changed along the years, and while it is not just jobs that keep people sitting for too long – entertainment adds to the inactive times – sitting while at work has the potential to create many health chronic issues.

Many an office job require people to sit in front of a computer for long hours and that can have adverse consequences on their posture. According to Dr. Kelsick, bad posture derived from static work can lead to repetitive micro trauma in the muscles and joint structures, leading to inflammation, tissue irritation and ultimately pain.

In addition prolong sitting can detrimental effect on your cardiovascular system.  “While sitting, your lower body extremities are static (not active), which means that the brain sends messages to the blood vessels signaling them to constrict, hence decreasing the blood flow to muscles and other tissues in those areas which do not require much blood since they are not being used,” Dr. Kelsick explains.

The cardiovascular system is a continuous flow system, so constrictions in any part of its course will cause the heart to have to work harder which translates into more stress for the heart and eventually an increase in blood pressure. Chronic high blood pressure can lead to a variety of deleterious effects on several organs and body systems (think kidneys, brain, circulatory system,) ultimately leading to chronic health problems.

Here are a few of Dr. Kelsick’s recommendations to help prevent chronic posture problems as well as other health-related nuisances your job involves sitting for long hours in front of a computer.

Take frequent breaks. Getting up to get a glass of water every 45 minutes or so will give you a chance to avoid … fatigue. It sounds counterintuitive, but it is not. ‘One of the most common causes if physical and mental fatigue is lack of exercise,’ says Dr. Kelsick. Opt for a lunch walk instead of sitting, and whenever you take a break try a few stretches that will give your muscles and joints a chance to ‘relax’ from sitting.

Get a good computer chair. It’s worth putting the time and money to find a good one (or suggest it to your employer). The chair should be adjusted so that the forearm is held at 75 to 90 degrees for computer typing tasks, Dr. Kelsick suggests. Wrist should be maintained in a neutral position rather than extended, in order to prevent any kind of strain. Also, consider getting a foot rest as well if your legs are dangling.

Get an ergonomic-design computer keyboard. Another good investment, an ergonomic keyboard will minimize bad hand posture/positioning (improper positioning can cause wrist carpal tunnel and elbow tendonitis.)

Good light, bad light and large screen. Too much light from a window or a lamp can interfere with your vision, making you strain your eyes, which can lead to headaches, fatigue and muscle aches. Lower the light levels in your office to compensate for the light emitted by your computer screen, Dr. Kelsick suggests. Also, consider using a proper tone of paint to create a good work environment. Make sure the eye to screen distance is somewhere within 20 to 24 inches and gaze slightly tilted downwards (a good way of doing that is to have the centre of the screen at chin level).

Temperature. When striving to create a good, comfortable office space temperature should not be ignored. Drafts from improperly insulated windows or air conditioning vents can affect the levels of comfort when one is spending long hours in the same room. Muscles respond to temperature changes and can become tense if the office climate is not ideal.

A few more tips: For maximum productivity and ability to work undistracted, avoid clutter and minimize noises as much as possible (that includes printers and copiers, but also distracting chatter). Also, keep the stress levels to a minimum by having an open communication policy in place to avoid conflicts.