Improving Your Health with Easy Routine Actions Is More Effective Than You Think

If you work in an office or from home, you might already feel those unpleasant symptoms familiar to those who spend a lot of time in a sitting position:

• Pains in the back;
• Neck stiffness, pains in the neck;
• Migraines;
• Weight gain.

In the long run, these issues might lead to diabetes, cardiovascular diseases, obesity, and related health issues.

For many, treadmills are a good choice to start a new exercise routine because walking is well tolerated by most individuals, whatever their fitness level and for most back conditions. 

As strength and stamina are developed, you can buy a treadmill for the home that can be used for running and/or interval training. Moreover, the damage to your health is going to be reduced or eliminated.

Thus, let us start. What items are needed to take care of your health while working? and how can you use them to avoid health issues? Let us check.

An Adjustable Desk to Take Care of Your Health

The very first item you need in your office is a height-adjustable desk. If you work from home, you can even make one.

Buy micro size actuators or a lift system, and install your desktop on it. That’s it, an advanced furniture piece is at your service. Its benefits are evident:

• It can be adjusted for you to work in a sitting or a standing position. Thus, when you are tired of sitting, you can just lift the desk and work while standing;
• Changing positions is not only about getting bored. It is beneficial for your back and neck. Your back and neck are bent when you are sitting. Thus, muscles aren’t stretched properly, thus, you feel pain whenever you work. When you are standing, your back and neck rest. Pains disappear;
• When you are sitting all the time, the blood doesn’t have an opportunity to circulate properly. Thus, your brain doesn’t get sufficient oxygen. And as a result, you get a headache. In a standing position, the blood circulation comes back to normal, and the headaches are eliminated;
• Finally, when you are standing, you burn more calories than when you are sitting. The difference isn’t immense, but the weight gain will not be so fast.

Exercises Will Boost the Effect

There are special exercises to do during your working day. Some of them are simple and cannot be seen by other people. They are perfect if you work in an office and are shy to exercise when your colleagues can see you:

• Extend your legs. This exercise can be done in a sitting position. Simply put your feet together, and knees at a right angle. Extend one leg. Hold it for some seconds. Change the leg. Repeat 10-15 times.
• Lift yourself on your toes. This exercise can be done in a standing position. Just stand on your toes, heels up. Balance in this position for some seconds. Lower. Repeat several times. If you want to make it more complicated, try to do the exercise on one leg.
• Hands up! Slowly, raise your hands above your head. If you want to make it more complicated, take a bottle of water. Repeat 10-15 times.

And once your colleagues see the effect, they will want to join you. Will you still be shy to exercise? If not, you can move on with more complex exercises. There are various ways that you can exercise that require a little equipment like dancing, you can contact poi for that.

• Walking is one of the simplest exercises to do in the office. You can do it while reading a document, for example. Or simply make a short break and walk in one place.
• One more exercise is pushups. Use your desk as a support, you can adjust it to a comfortable height.

There are many more exercises, and if you are worried about your health, you can work out properly without leaving your working place. In the long run, you will look as if you are visiting the gym regularly.

Don’t Forget about Convenient Accessories and Chair

A standing desk is a good item but alone, it might be not as efficient as you expect. For example, sitting in a convenient chair is more beneficial for health than using a chair that isn’t comfortable. A good office chair shall also be height-adjustable. It is better if it is equipped with armrests.

Those who work with documents know how much time they spend while looking down at the document and then again up, at the monitor. For such people, the best solution is to buy a special clip to fix a paper at the level of the eyes. The efficiency will increase, and your eyes will get less tired.

An ergonomic carpet is irreplaceable when you work while standing. It distributes the weight of your body in a way to distribute the load on your feet evenly. At the end of a working day, you will not feel intense pains in your feet.

Install Your Bookcase in a Far Corner

One more thing that you can do is to install your shelves or bookcase as far as you can. However, this trick will work only if you constantly need documents.

To take a paper, you need to get up and walk. During a standard walking day, you might walk several kilometers. And this is already a good result if your aim is to avoid weight gain and to move.

Final Thoughts

Office work doesn’t mean problems with health. In the modern world, if you arrange your working place in a proper way, you can reduce or eliminate the drawbacks of a sitting job.

To do so, get an adjustable desk. Make one if you cannot afford such a purchase. Complement it with a nice office chair, it shall be ergonomic, too. Install shelves that are convenient and nice. And finally, don’t forget to exercise. Now, you can do it directly at your desk, even you can use it as a support, just adjust it to the needed height.

Remember though that not all health problems can be eliminated by just installing and using proper furniture. If you have a medical condition, don’t wait too long. Don’t hope that some magic improvements in your office will cure you. Visit a doctor and get proper treatment.