Do you feel the same way?
You sit all day in front of your PC or in the office?
Let's face it:
Sitting all day is a different kind of pain: stiffness, aches, and other discomforts are no joke - not to mention that sometimes it's mentally boring, too. To combat this, we have special hacks for desk jobs! These are a mix of physical and mental stimulation tips to reduce the effects of sitting for long periods of time.
Of course we have provided you with our PAKAMA Fitness Backpack has opened up a new way for you to work out anywhere, efficiently and in a time-saving way. But if you don't have the time or the desire for a workout, small tips for your mental and physical health that can be easily integrated into your everyday life are also sufficient:
1. take 5 minutes to stretch your body while you work
You never know you need to stretch until your body forces you to notice! Suddenly your back starts to throb, your neck is tight and tense, and your calf muscles are cramping - does that sound right?
To compensate for the pain, your mood and energy levels (understandably) drop. Although it may seem like it comes out of the blue, it's actually the result of long periods of sitting and pent-up tension - basically, your body is screaming to move!
Stretching at work for 5 minutes an hour can relieve and prevent muscle soreness and stagnation. Even the simplest stretches can have amazing benefits, such as boosting circulation and lifting your mood. Take a few minutes every hour to stretch your neck and even your wrists if you type on the computer all day. You can also get up and take a lap around the office or your apartment to stretch your legs.
2. a tidy desk
Feeling stressed? Take 5 minutes to clean up and reorganize your desk. Most of us don't realize how much our environment affects our productivity and mood. How you organize your environment is a good indication of what's going on in your head. Tip: The messier your desk, the messier your thoughts.
3. have protein-rich snacks at your desk
There's nothing worse than trying to work when you're hungry - productivity drops while blood sugar drops and energy wanes. To beat the 3 p.m. slump, keep protein-rich snacks at your desk in case you get pressed for time and can't eat. A protein bar, nuts or seeds can work wonders! Here is another blogpost about healthy snacks for summer - yes, it's only September 2!
4. optimize your lunch break
Use this time to get moving! Maybe you can take a fitness class, go for a long walk (even if it's just a lap around your office building), or bring some friendly competition into the office and challenge your colleagues to a push-up or squat competition! Here you will find tips for workouts during your lunch break.
5. take time to eat
Speaking of lunch breaks, when you work from home or at your desk, it can feel like work follows you everywhere. It feels like you can never escape work! That's why it's so important to switch off whenever possible, especially at mealtimes. Try not to sit on your phone or eat at your desk when you can. Make your meal the main event!
6. optimize the screen height
If you can't swap out your devices, there are other ways to combat the effects of sitting for long periods of time! Optimizing your screen height is one of them. Think about it: A screen that's too low or too high puts strain on your neck. Make sure it's at eye level so you don't lean one way or the other, causing tension in the upper part of your spine.
It may sound silly, but you can place your computer on a stack of books, a box, or anything else that will bring it to eye level.
7. ergonomic equipment
Our bodies are not made to stare at a screen all day - that's just the truth. So it's only logical that problems like back pain and wrist strain occur after repetitive movements at a desk. You should make your body as comfortable as possible, and that's why ergonomic equipment can be a game changer. Be sure to choose a comfortable chair!
If you work at home, you should invest in a standing desk (even better: a walking desk!). If you work in the office, talk to your boss. Remember, the healthier you are, the more productive you are!
