Everyone has been told that a sedentary work environment will put you at an increased risk for a variety of health and ergonomic issues. However, it may not always be possible for you to leave your desk and go for an extended walk a few times a day due to the nature of your job. If this sounds like you or the majority of your employees, it’s time to introduce micro breaks to your workday routine.
A micro break is a short break that allows the mind and body to reset. It is important to understand that micro breaks do not replace your daily workout or having a workstation that has been set up to meet your ergonomic needs, but they should be incorporated if you have a desk job. There are more opportunities than you probably realize to take advantage of a time to squeeze a micro break into your day.
You may be surprised by how often you can actually do your work from a standing position. A few ways that you can incorporate standing without disrupting your work are to take phone calls or read over documents. If you have the opportunity to have a sit-to-stand desk, you should definitely request to have one put into place. Standing all day is not good either, so being able to switch back and forth between sitting and standing is ideal in a desk environment. Make it a goal to stand up once every 30 minutes, even if it’s just for 30 seconds.
Look Away from the Computer Screen
Yes, computer vision syndrome is a real thing. It is critical to exercise your eyes if you stare at a screen all day. Techniques such as palming your eyes, moving your eyes in various directions, and taking time out to focus on items at varying distances are a few of the techniques that you can incorporate to give your eyes a beneficial rest from screen time. If your eyes have been locked to your screen for more than two hours, you are past due for one of these breaks.
If you perform repetitive actions (including sitting and typing) throughout your day, you need to be completing appropriate exercises that counteract your repetitive movement to prevent overuse injuries. The National Institutes of Health provides a great resource of exercises to meet your specific needs. If you feel a brain block coming on, take a few minutes to do a few exercises and you will likely find your brain block is gone when you return to your work.
Make an Effort to Move Often
Send your print material to a printer across the floor, walk to an co-worker’s desk instead of sending them an email, fill your water bottle on another floor, and do anything that you can think of to have a legitimate reason to get up and sneak in a few extra steps around the office throughout the day. You will feel less stressed and your joints will appreciate the movement, even if you can only walk for a few minutes.
Next time you find yourself stuck at your desk for too long, try these tips for increased workplace wellness!
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