During our work days, or study sessions, we may feel we need to sit at our desks for long periods of time in order to get through our workload, but are we causing more harm than good? The internet is full of articles outlining the adverse effects of prolonged sitting has on our physical and mental wellbeing. Problems such as neck pain, back pain, eye strain, headaches, increased stress response, and even depression. Optimal health can be achieved by assessing the five pillars of health, which are: sleep, diet, exercise/movement, stress management.
Finding the right balance of all of these can help improve our mental and physical wellbeing. So let’s have a look at how we can add more movement into our work/study days!
- Firstly, make sure your workstation or study station is set up correctly, to promote good posture and alleviate any unnecessary stress on your body.
- Get up and move at regular intervals, even just walking down the hall and back. If you feel you may forget set yourself an alarm as a reminder, don’t ignore it!
- Every hour, step away from your workstation for at least 5-10 minutes, this gives your eyes a rest from the glare of your screen and gives you time to go through some gentle movements/stretches such as:
- Movement. These should all be performed at a slow and controlled pace, with steady breathing, at least ten times each. Move your neck, roll your shoulders forwards and backwards standing or lying spinal rotations.
- Stretches. These should be gentle, and held for at least 30 seconds, add in steady breathing to help reduce mental stress also. You want to stretch areas you feel are under tension from your seated position. This includes your neck, chest, forearms, back and hamstrings.