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Healthy Habits, Productive Day
by Mia Cronan
MainStreetMom.com
Comfort in your work environment leads to better productivity and more powerful concentration. How well can you really ponder an idea when you're in chronic pain, yet you're too busy to take time to notice it?
We've all had days when we knock things off our to-do lists, one after the other, and feel really good about what we've accomplished at the end of the day. On the other hand, we've also had days that seem full of failure and frustration. And how can it be that we sit in a chair while we do our work, yet we go to bed full of aches and pains at times? It doesn't make much sense, until you consider the fact that your day to day habits can make a difference in the health of your body over time.
Comfort in your work environment leads to better productivity and more powerful concentration. How well can you really ponder an idea when you're in chronic pain, yet you're too busy to take time to notice it? The average worker sits 80,000 hours out of a lifetime. And the human body is not designed to sit; prolonged sitting can lead to unnatural alignment. Ouch.
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"I have found that having a chair the adjusts to your computer size with arm rests the right size cuts down on pain in the wrists, and also having a foot rest under the computer to align the back also helps with back pain. A cushy chair helps, too," says Amy of
20ishParents.com. |
Even if your budget doesn't allow for an ergonomically correct desk or computer table, you can still make due with a properly built chair. This can make all the difference in the world. For years, I sat on one leg while I typed. After nearly falling over when I stood up, because my leg had fallen asleep, I realized my chair sat too low, and I automatically sat on my leg to boost me up. We bought a decent chair, and my feet are flat on the floor.
Here are a few tips to have on hand to help you decide if you're treating your body well or if you're habits are creating more fatigue than you need:
1. Make sure that your feet are flat on the floor, your knees are bent at a 90 degree angle, and your elbows also sit at a 90 degree angle. Your back should remain straight and at an angle no less than 90 degrees from your thighs. Your computer monitor should be at eye-level and at approximately an arm's length away from you.
2. Do you get headaches while you're working? It could be in part from bad lighting. A non-glare light works best, one that disperses the light well around your whole work space. Another reason for headaches might be a poorly positioned monitor. Try adjusting your chair or the monitor itself to see if you can lessen neck strain.
3. If you discover that you have pain in the shoulders, neck, and upper back, try adjusting your chair to a different height. Also, try a chair with arms so you can take pressure off your shoulders. And take a look at the documents from which you work. Do you use a document holder so that you are not making a repetitive movement from viewing the paper to viewing the screen or keyboard.
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"Another tip to avoid fatigue at the computer is to set a kitchen timer for 30, 5, or 60 minutes. Get up, fix a snack, do a quick household chore, play with your kids, and go back to work. I find this not only helps me better manage my computer time, but it also helps me focus on spending quality with my son (age 4)," says Debbie Williams of
OrganizedU.com. |
4. If you've experienced pain in the lower arms and wrists, possibly your wrists are not supported as they should be. Try wrist support pads that helps with circulation and keeps your hands in better alignment with your forearms.
5. Many people feel lower back pain throughout their adult life, and oftentimes it is due to poor sitting positions. When shopping for that new chair, make sure it has proper lumbar support and allows you to sit all the way back, not on the edge of the seat.
6. If you have pain in the pelvic or buttock region, you might be sitting at a poor angle between your back and upper legs (less than 90 degrees). Find a chair with synchronous movements so that it moves along with your body as you shift in your chair.
7. Pain in the thighs, knees, and lower legs could indicate that your circulation is being cut off. Make sure your feet are flat on the floor, or try a foot rest! (Pamper yourself a little...you work hard!)
One last note, make sure you drink plenty of water. The experts say at least eight 8-ounce glasses per day. I have felt the difference between doing that and not doing that, and I can say being hydrated is something your body needs. Plus, you'll force yourself to take breaks from your work to either get more water, or use the facilities. Breaks are good!
Overall, unhealthy habits could really be taking a bite out of your ability to perform at your highest levels. We all make sure that our kids brush their teeth before bed and wear warm clothes when it's cold, but sometimes we put our own health on the back burner. Things like that will catch up with us. Be well and healthy!
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