With most of our work bound to computers and software applications, we can often get caught up in our work and end up sitting for too long. This has been proven to be detrimental for your health and lead to a variety of health issues, such as obesity, heart disease, backbone problems, and mental health concerns.
tips to avoid prolonged sitting
Take Regular Breaks
Set reminders or use apps to prompt yourself to take short breaks every hour.
Stand up, stretch, or even take a quick walk around the office. This works not only for physical benefits, but can also relieve mental stress and clarity of mind.
Some simple stretches include: Shoulder twists, shoulder rotations, neck rolls, hip rotations and thigh stretches.
Incorporate Movement into Your Day
Look for opportunities to add physical activity to your work routine.
Take the stairs, use a toilet that is further away from your desk, walk to your colleague’s desk instead of chatting online or even agree to hold walking meetings.
Research found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to that posed by obesity and smoking.
The health and safety of our Team is one of our biggest priorities. Under the Zero Injuries Framework, Vivo Asia organizes several awareness sessions, trainings and events to promote good health and safety at work.
On World Diabetes Day this year, Vivo Asia organized a health check for our engineering team in Sri Lanka, to test for Diabetes and Cholesterol. Regular testing is crucial to maintain a healthy life! Our drafting team is prone to spending long periods of time over detailed system drawings, and therefore, we take extra measures to ensure they stay healthy.
Desk Set Up
Pay attention to your workstation setup. Adjust your chair, desk, and monitor to ensure proper alignment and support for your body.
- Elbows should be bent at 90 degrees when using a keyboard and mouse.
- The top of the computer should be at eye level.
- There should be enough space between the desk and your knees/thighs.
- Hips should rest as far back on the chair as possible and be bent at 100 – 120 degrees.
Hydration and Nutrition
Stay hydrated throughout the day by keeping a water bottle at your desk. Dehydration can cause fatigue and decreased concentration, which can have a negative impact on productivity.
Additionaly, refilling your water bottle throughout the day also provides a means of not sitting for too long!
Opt for healthy snacks like fruits, nuts, or yogurt instead of sugary or processed snacks.
We hope you are encouraged to stay healthy and avoid sitting for too long. A few simple measures can help you stay away from major diseases.
“You can have 99 problems, until you have a health problem. Then you only have 1 problem.”