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You may spend 40% of your waking hours at work. If your work area feels “yours” it energises again and again. Keep subtly relaxing images in view.
Ensure your working space is adequately lit. Fluorescent lights can cause headaches and lack of natural light is tiring. Adjust your lighting throughout the day to stay alert and productive.
The World Health Organisation estimates that 30% of office buildings may contain too many toxins. Keep yours well-ventilated. Take quick breaks outside. A concentration of negative ions (brought by fresh air) is associated with positive energy and mood. Plants are visually pleasing and improve air quality.
Clutter stresses you out. Piles of paper symbolise procrastination. Begin each week with a clear out and you’ll feel instantly refreshed.
Bad posture alone supplies 30% less blood and oxygen to your brain. Sit up straight. Your chair’s back rest should support the small of your back. Your ideal seated knee angle is 90 to 100 degrees.
Ensure your screen is at a comfortable angle and height. The upper frame of your monitor should be around eye level. Adjust screen settings for comfort. Ideal distance to the screen is 60 to 80 cm or about an arm’s length. If bright lights reflect on your screen then move it, change the lighting or get a glare guard.
Let your blood circulate at all times. At your desk, extend one leg out in front of you. Flex your foot and rotate your ankle several times in both directions, gently. Repeat with the other leg.
Research the risks of Repetitive Strain Injury (RSI). Ideally your keyboard should be a touch below elbow height. Position your mouse so that your arm is relaxed. Keep your wrist straight as you type. Use a light touch. Clean your mouse at regular intervals.
Lace your fingers together with the backs of your hands facing you. Turn your palms out, straightening your arms in front of you. Hold for 5-10 seconds then relax. Repeat several times.
Get some quick added zing and revive tired eyes.
Keep your muscles active to reduce risk of Deep Vein Thrombosis (DVT), shown by studies to be a growing workplace risk. Contract your abs for 30 seconds while breathing normally. Tighten and relax other muscle groups (such as legs) in a similar way.
A Cornell University study found that noisy work environments create extra stress. Find tranquillity in quiet zones. Camp out in a deserted meeting room to finish a project. A calm setting boosts your productivity.
Stand up frequently for a good vigorous stretch. Stand tall, stretch and arc your arms above your head. Flex your hips, then drop and relax your shoulders.
These include full spectrum lights, wrist rests, phone headsets, foot rests, air ionizers, monitor guards, active sitting devices, display stands and more.
Computer work strains your eyes: 77% of office workers may be affected. Gently cup the palms of both hands over your closed eyes. Breathe in and out slowly. Reopen them gradually to feel tension fall away.
Give your eyes at least a 5 minute break every hour. Refocus on a distant object every so often to relax. Blink more to moisten your eyes (20 times per minute plus). Eat carrots or spinach. Take daily “eye baths”. See your optician regularly.
Lightly massage your forehead. Make small circles with your fingertips, especially above the eyebrows. Vary the pressure until it feels right. It’s especially soothing to massage the centre of your brow.
Not only does this give you a welcome stretch, you also carry your voice better. Use a headset to avoid harmful “cradling” of the phone in your neck.
A discreet way to lift tension: simply use one hand to massage each finger of the other, gently yet thoroughly. Then make little circular movements in the palm. Finally, massage the back of each hand.
Posture problems linked to laptop use are on the rise. Don’t perch a laptop on your legs: you strain your neck, spine and legs as you stare down. Avoid slouching. Adjustable stands and keyboards really help.
This makes a big difference to your wellbeing. Keep the right clothing and support items for the season (e.g. personal desk fans for summer).
Roll one shoulder at a time backwards and forwards, then both together. You’re shaking tension away. Roll your neck around gently in each direction. Massage yourself briefly on the backs of both neck and shoulders. Find and soothe your tension points.
Peak performance is in everyone’s interest. Set aside a department budget for de-stressing ideas. As the World Health Organization says: “A healthy work environment is one in which staff have made health and health promotion a priority”. Take the initiative today.
Our bodies are not naturally designed to sit still for hours. Take a break at least every 45 minutes. Keep moving to reduce the risk of RSI, DVT and chronic back pain. Vary your activity to recover from tasks involving visual concentration. By taking frequent breaks you’re ultimately far more productive.
Do this regularly for your individual work area. Check websites like www.osha.europa.eu for guidance. An estimated 1.2 million people have musculoskeletal problems in the UK.
On average we spend around 80,000 hours of our life at work, so isn’t it worth making our environment safe and pleasant? There are many more ways to do so. Please refer to the health and safety section of www.businesslink.gov.uk and other resources.
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