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The modern workplace doesn't cause much exercise, and sitting all day can be detrimental to your health.
Why your posture matters
You've probably heard that sitting is the new way of smoking. Research suggests that sitting for most of the day increases your risk of cardiovascular disease and diabetes. Unfortunately, this is pretty much for all of us.
As technology keeps us bound by computers and electronic devices, more of us are sitting longer than ever. Our health is suffering consequences.
While you may not be able to swap your desk work for one that requires you to walk or stay active all day, there's one thing you can do now to improve your health: sit correctly.
To avoid the effects of sedentary staying, read on to learn how to find and maintain good posture. Plus, if you want to protect your bones for the future, find out which gadgets are really worth the money.
What is the correct posture?
Finding the right sitting position requires you to follow a few simple steps. Each time you sit down, quickly repeat these steps to help your body get into the best position.
First, start by sitting at the end of the chair. Roll your shoulders and neck forward to a completely lazy position. Then, slowly pull your head and shoulders into a high sitting position. Push your lower back forward and highlight the curves of your spine. This can feel compulsive and uncomfortable, but hold out for a few seconds.
Loosen this sitting position slightly, and you will be in a good position. Allow yourself to return to the chair until your back is against the chair and your hips are at the end of the chair.
Now that your back is in good shape, you need to address other factors that affect your posture, from where your feet are placed to how far the screen should be.
1. Support your back
The ergonomic tables and chairs are designed to properly support your body and reduce stress and friction on your bones and muscles as you sit down. These chairs can be very expensive, costing more than $100. If you're not ready for this investment, don't worry. There are several other methods you can try.
If your office chair doesn't have waist support, grab a small towel and roll it up. A small pillow is also available. When you find a suitable position and slide back into the chair, place the towel or pillow between the chair and your lower back. This support should help you maintain a good posture. If the towel or pillow is too large, you may force your spine into an awkward position and soon feel pain.
You can also purchase specially designed waist pillows, such as Zaraki memory foam waist pads. These devices simulate the support of the lumbar rest of your chair, and you don't have to invest in a new chair.
2. Adjust your chair
Move your seat up and down until your legs are parallel to the ground and your knees are level with your hips. Your arms should also be parallel to the ground.
Your feet should be on the floor. If not, use a stool or footstool to raise your feet until you are in this position.
Place your elbows on one side of your body and extend your arms in an L-shaped bend. Extending the arm too far from the body may add pressure to the muscles in the arms and shoulders.
3. Put your feet on the floor
Make sure your weight is evenly distributed across your hips. Bend your knees at right angles and make sure your knees are level with your hips or slightly below your hips.
Your feet should be flat on the floor. If you're wearing shoes with high heels, taking them off is probably the most comfortable. If your feet cannot touch the ground, use the foot pedals. Adjustable ergonomic foot pedals, such as Halter's advanced ergonomic foot pads, let you find the tilt angle and height that best aligns with your natural posture.
Do not sit cross-legged. This reduces blood flow and causes muscle strain.
4. Keep the screen in line of sight
From your sitting position, move the screen directly in front of you. Stretch your arm and adjust the monitor until it is about the length of an arm.
Next, adjust the height of the monitor. The top of the computer screen should not be 2 inches above your line of sight. A computer monitor that is too low or too high can strain your neck and eyes.
Stacks of books are an easy way to adjust the height of your display. If you want something more formal, the monitor desktop stand is a simple device that can help. The AmazonBasics Adjustable Monitor Stand is a simple table with column-mounted stackable legs. It can add nearly 5 inches of height under your display.
Free-standing monitor stands, such as the WALI Dual LCD Monitor Stand, allow for greater adjustment flexibility. The arm allows you to adjust the height and tilt of the screen.
5. Properly position the keyboard
Your keyboard should be directly in front of your computer. Leave a 4 to the 6-inch distance between the edge of the keyboard and the table so you have room to rest on your wrist as you type.
If your keyboard is tall and you have to tilt your wrist at an awkward angle to type, look for a padded wrist rest. An ergonomic wrist pad, such as the Glorious PC's gaming wrist pad, can help your hand sit evenly on the keyboard. Typing hard can lead to muscle fatigue and pain.
6. Use the right mouse button
Your computer mouse should be on the same plane as the keyboard and should be within reach. Stretching to touch anything can lead to muscle strain and fatigue.
When using the mouse, the wrist should be straight. Your upper arm should be at your side and your hand should be slightly below your elbow.
An ergonomic computer mouse helps prevent wrist strain and fits the natural shape of your hand. Look for a low-key one, like Apple's Magic Mouse 2.
7. Keep frequently used items within easy reach
When you're sitting, items you use frequently, such as a stapler, phone, or notepad, should be close to you. Reaching for what you need will strain the muscles. Repeated twisting and stretching may cause joint pain.
8. If you spend a lot of time on the phone, use the handset
If you spend a lot of time typing or writing on your phone, use a speakerphone. If that's not an option, invest in a headset like Plantronics' head-mounted wireless headset system. Over time, bending the neck to support the phone can cause muscle stiffness, pain, and even ligament damage.
9. Take regular breaks
Sitting for long periods reduces blood flow and causes muscle fatigue. To prevent this, take frequent breaks. Get up from your desk and move.
When you're resting, get up and leave your desk if you can. Do some calf lifts and shoulders to keep your blood flowing. If you have space, practice a few lunges or squats.
A few short breaks during the day are better than a few long breaks. If you can, take a break of one to two minutes every 30 minutes. At the very least, get up every hour and walk around.
Conclusion
The modern workplace doesn't cause much exercise, and sitting all day can be detrimental to your health. However, you can improve your health by improving your posture. Investing in some ergonomically designed products and learning to sit correctly can greatly reduce muscle and bone wear. In your career, this can really pay off because you can avoid injuries, strains, and