Health Hacks for Working at a Desk Job

The workplace has been transformed by the ever-expanding capability of technology. It is incredible the amount of work we can get done with our computers. Unfortunately, this advance in technology has succumbed humans to physically unhealthy habits. It is well known that sitting for 8-12 hours a day is unhealthy and leads to multiple, severe health problems. If your daily work requires you to sit for long periods of time, you know how taxing it is mentally and physically. Whether you are stressed and tense, or bored to the point of falling asleep on your desk, it is painful to restrain yourself to a seated position. Here are ways to counter-act the draining nature of a desk job for the betterment of your health and sanity.

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I like to move it, move it

It is as simple as that. I know you have heard this many times before, you know you should do it, but do you? About every half hour, get out of your seated position: take a stroll around the office, get a drink, or a snack. An easy way to move more is opt for the stairs instead of the elevator. Crate a pattern of tiny breaks that fits with your schedule (e.g. bathroom break, snack break, walk break, ect.) If you get into this new rhythm, you will naturally move more without thinking about it.

Make your desk work for you

If you have to sit for long periods of time, make sure your desk is custom-fit for you. This is how your desk ought to be aligned with your body:

• Knees should be at 90° and level with your hips. This is easily done accomplished with an adjustable office chair or footstool.

• The lower back should have support. Many adjustable chairs have this feature, but if not, or use a towel or small pillow. Here, is the best-rated lumbar support pillow if you want to get a serious one.

• Elbows should be at a 90° angle and supported by your armrests or desk.

• Hands should be level with your wrists while typing (not angled upwards). Accomplish this with either an ergonomic keyboard or a proper wrist rest support.

• Your mouse should be close to your keyboard. Ergonomic mouses are available to better fit your dominant hand.

• The screen should be an arm’s length away, and the top frame of the screen should be at eye level. Likely, it will need to be raised. An easy option is to get an adjustable monitor stand.

Drink up

It is easy to get so wrapped up in your project that you forget your basic needs. Make sure you are drinking enough water by always having a refillable water bottle on your desk (I've had one like this for years). Keeping yourself well-hydrated will also help with a regular reminder to get up and move when you need to use the bathroom.

Mental health breaks

It is easy to underestimate the mental workout we put ourselves through in a workday when we feel so physically sedentary. Take short breaks to chat with colleagues in the break room, invite a colleague to take a walk with you, or step outside to call a loved one. These little moments will help you jump back into your work with a refreshed mind.

Protect your eyes

Have you ever had a headache after staring at a computer screen all day? It might actually be eye strain. Computer screens give off blue light which causes eye fatigue. Your eyes are also tired from focusing and staring at the same thing for hours on end. Take breaks to look away from your screen, and consider getting blue-light reducing glasses or a screen filter.

Tea Time

Along the lines of staying hydrated, consider replacing the tempting stream of coffee with tea. Not that coffee is bad, but as a natural diuretic, it is not helping you stay hydrated. Consider these teas for...

• When you are stressed: chamomile, lavender, hibiscus, and peppermint tea have relaxing aromas and soothing effects.

• When you are tired: black and green tea have caffeine, but much less than coffee. Get a boost without feeling wired.

• When you want to avoid getting sick: ginger, lemon, cinnamon, and rosehip tea have immune-boosting qualities when your colleague next door starts coughing.

Stretch it out

Doing just a few positions that undo the sedentary position you have been sitting in will increase blood flow and offer a welcome pick-me-up. Walk to a quiet part of the office and take some deep breaths while doing these stretches:

• Neck stretch - Slowly roll your head in circles to gently loosen your neck.

• Forward bend - With straight knees, reach towards your toes to stretch your hamstrings and back.

• Side stretch - Reach above your head and to the side to stretch your back and muscles between your ribs.

• High lunge - Put one straight leg back and bend the front leg. This will stretch your hip flexors that are uncomfortably cramped when you are seated.

forward bend

side stretch

high lunge

Soak up some natural light

Give your eyes, and mind, a break by taking a walk outside or going to a window with a view. Natural light will help you stay alert and boost your mood. These little breaks seem counter-intuitive for productivity, but you will find yourself more refreshed, energized, and ready to dive back in once you take care of yourself first.

Breathe deeply

When we become intensely focused on a task, our breath becomes shallow. Less oxygen circulating through the body is taking away your vital brain power. Snap yourself out of it every now and then to take a few deeps breaths.

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How do you cope with a desk job? Do you also need to sit all day and find ways to counter-act it? Comment below what you would add or change to the list.

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