Sitting down for 8 hours a day really isn’t good for us, especially when measures aren’t taken to minimise the damage. Here are some top tips to help you have a healthier working day.
- Every 20 minutes, look away from your screen at something distant for 20 seconds
- Position frequently used objects (i.e. mouse, phone, brew etc.) within an arms reach to avoid stretching
- Take regular breaks and don’t sit in the same position for long periods. Make sure you change your posture as often as is practicable, and stand up / walk as often as possible.
- Request a headset to avoid phone strain
- Blink more to moisten your eyes
- Place your monitor about an arms length away from you
- Position your monitor to avoid screen glare from things behind you
- Ensure that the top of your monitor is eye level for you (use stacks of paper)
- Adjust your screen brightness & contrast to look similar to an Amazon Kindle (like ‘digital paper’)
- Push your hips as far back as they can go in the chair and sit back
- You can reduce your risk of back pain by adjusting your chair so your lower back is properly supported, or requesting a back rest
- Ensure that your knees are slightly lower than your hips
- Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor
- Rest your feet flat on the floor