jamsed · · 2 min read
For many people, work means long hours at a desk. Spending most of the day sitting is linked with a range of health concerns, and a single workout after hours doesn’t fully cancel out many hours of inactivity. The good news is that small, regular movement during the day helps.
Start by breaking up long periods of sitting. Stand up, stretch or walk for a couple of minutes at least once an hour. Setting a quiet timer, or linking the habit to routine events such as finishing a call or refilling your water, makes it easier to remember.
Look at your setup. Keep your screen at roughly eye level, your feet flat on the floor and your lower back supported. Your elbows should rest comfortably at your sides while typing. Small adjustments can reduce neck, shoulder and back strain.
Add easy movement to the day: take the stairs, walk while on phone calls, hold short standing or walking meetings, and walk over to a colleague instead of sending a message. A short walk after lunch also helps break up the afternoon.
Some simple stretches take under a minute: roll your shoulders backwards, gently tilt your head from side to side, stretch your wrists and fingers, and stand up to stretch your hips and calves. Move slowly and stop if anything hurts.
Rest your eyes too. Every 20 minutes, look at something about 6 metres (20 feet) away for 20 seconds — a common guideline for reducing eye strain from screens.
Consistency matters more than intensity. Even a few minutes of movement, repeated through the day, adds up.
This article is for general information only and isn’t medical advice. If you have pain, an injury or a health condition, please consult a qualified healthcare professional before changing your activity.
— Brought to you by Onyx Digital Hub, a digital agency serving businesses across Bangladesh and Saudi Arabia.
