Spending long hours sitting without physical activity has serious health consequences. These can range from high blood pressure to diabetes problems. Since the time in front of the screen is becoming longer and longer, it is essential to read some tips to combat sedentary teleworking.
Fortunately, what you need to do to avoid sitting still all day is within everyone’s reach and involves elementary things. Here’s what you need to do to counteract the negative consequences of these new work habits:
1. Schedule movement breaks every hour
Sometimes we need a little discipline to put aside work and focus on health. One way to remind yourself how important exercise is to set the alarm every hour during your workday. When that alarm goes off, do something that involves active movement.
You need to get away from your computer and move your body. It could be walking up and down a flight of stairs, a brisk walk around the block, or a 5-minute stretching session.
2. Find something you are passionate about
Finding something you love that you can do to break up your workday is vital. Something that forces you to get out of your chair. The activity mustn’t be similar to your work routine. For example, many freelance essay writers prefer blogging or practicing writing speed on a simulator during a break; programmers like to watch online courses or play computer games. But that’s wrong. A useful choice would be practicing yoga, biking, cooking, walking your dog, playing in the yard with your child, dancing, or whatever makes you want to be on the move.
3. Avoid sore spots and stretch
Sitting all day can ruin our posture, which ultimately leads to lower back and shoulder pain. Typing too many hours on the laptop can cause carpal tunnel syndrome and strain your wrists. To combat these problems, you need to improve your work environment. You should have a desk and chair that are the right height and ergonomic to prevent you from sinking into the chair and having poor posture.
If you start to feel uncomfortable or sore, you can do some simple stretches. For example, lie on your back, touch your toes with your legs, or hug your knees. These movements stretch the spine and provide some relief.
Opening your chest can also reverse some side effects of poor posture. You need to arch your back or lie down and use a foam roller under your back to open your shoulders, chest, and neck.
Strengthening the abdomen and buttocks by doing bridges, lunges, or squats, will also help if you spend too much time sitting and less time moving.
4. Maintain a work routine
It is perhaps the most challenging point for those of us who work freelance. The advice to combat the sedentary lifestyle in teleworking says that you should always simultaneously start and end the workday. In the same way, you should have fixed schedules for breaks and lunch breaks. It will prevent you from overworking and eating between hours.
On the other hand, it is good to work in a home environment designed especially for your workday. It should be comfortable, quiet, natural light, and air-conditioned.
5. Change your posture
In addition to having an ergonomic workplace (computer at arm’s length, top of the screen at eye level so that your neck is straight), it is very positive to change your posture.
For example, if you have been sitting for a long time with your torso upright and leaning against the backrest, you can move forward a little and sit at the front of the chair, keeping your back straight. It helps you exercise, strengthens your lower back, and maintain an upright posture.