An office job is characterised by a lot of sitting. Sooner or later this leads to complaints. How do you prevent that? Sandra gives 5 tips.
Do you have an office job? Then there is a good chance that your day will look more or less like this: you get in the car to work and then you sit down at your desk to work. You are so absorbed in your work that you are increasingly sinking into a curved position behind your computer. Coffee is brought to you because you are so busy and when the phone rings you clamp it between your ear and your shoulder. After all that coffee you get up after a few hours to go to the toilet. After that you have a meeting where you sit and listen for two hours. During lunch you’ll be sitting together with a number of colleagues because it’s your company’s culture, after which you’ll be sitting behind your desk working again.
That presentation really has to be finished, you feel the pressure of your boss, who comes more and more often to ask if it’s finished already. I’d like to work another hour of overtime and then drive back home by car. In the evening you don’t really have the time to go to the gym, you’re going to hang out on the couch and relax. After the movie is over you get yourself off the couch to go to sleep, you are tired and the movie was finished late. Tomorrow you have to get up early.
A lot of sitting leads to complaints
For many people, such a situation is no exception and rather the rule. And what things stand out? A lot of sitting (car, desk, lunch) and stress. Compared to the past, most people have a sedentary lifestyle, a lifestyle with little exercise and a lot of sitting. Sitting for a long time leads to complaints, both of which lead to complaints of the musculoskeletal system, as well as metabolic complaints. Two hours of sitting leads to reduced insulin sensitivity.
More exercise is not complicated
And exercising 3 times a week to counteract this effect doesn’t help. It is much better to exercise more in your daily life. And that doesn’t have to be complicated at all, so there are 5 tips to help you get started.
My 5 tips
Tip 1: Grab the bike and kick
Of course, if you can, go by bike. But I also understand that this is not always possible or desirable. So if you have to go by car, don’t park your car as close to the entrance as possible, but a little further away. Then you walk the rest of the way to the office and so also when you go back home in the evening after having been on your ass for a whole day, you’ve at least had that walk again.
Tip 2: One hour = 5 minutes
After every hour you’ve sat in front of your computer, you have to get up and walk for 5 minutes. That’s enough! Make sure the printer is in another room so you have to get up and walk to it. For your health it’s better not to put the printer next to you anyway because of the powder particles that are released, so help yourself and walk to the other room. Two birds with one stone!
Tip 3: Do it yourself
Of course it’s very sweet that your colleagues get you coffee, but in the meantime you just sit on your chair for 2 hours in a row. Get your own coffee, that way you have a break from your seated work.
Tip 4: Do a Vitabreak!
The 5-minute microbreak is already a very good step forward, but you can go one step further. Screen work can cause a lot of neck and shoulder complaints or RSI complaints. To prevent this, there are a number of simple exercises that reset your body from the terrible PC posture.
Sit up straight with your feet flat on the ground, a little apart. Your knees are now at an angle of 90 degrees. Put your arms to the side with your hands pointing up and your elbows down. Your arms form such a W. Now you ‘throw’ your arms backwards, keeping your elbows in the same place. You loosen your shoulders, activate the muscles of your shoulder blades and open your chest, giving you more volume for better breathing. Do this a few times as a break and then 8 times in a row.
Retracting the chin
The next exercise is chin retraction. Everyone knows the ‘chicken neck’, this is the opposite. You retract your chin so that your spine is in line again. This removes the long screen staring. When you look at your screen, you often start working with a neck that has been stuck out of the way unnoticed. This means that your muscles have to work hard to keep your head in place and are under too much tension. This of course leads to neck and shoulder problems.
Picking apples also helps you stretch your spine and bring it back into line. You can do this standing up or on your chair. Imagine that you want to get to the tastiest apples in the tree, and they hang the highest ;-). Put your arms in the air and stretch out your arm by arm. Do this 8 times a day and a few times a day.
Tip 5: Find your trigger and rearrange it differently
Coming home and then hanging on the couch and then no longer get up to go sports is very recognizable