How to look after your body at work

Feel tired, sore and stiff after a day at work? Does your body complain after sitting at a desk for eight hours straight? Of course it does, because human beings are not built to stay still for long periods of time. We're supposed to up and about, running, walking, dancing and swimming. Longer working hours and a decrease in the amount of people taking their annual leave have led many employees to develop all sorts of ailments "The workplace has become an increasing health hazard," says Professor Ron Penny of St Vincent's Clinic and Good Health Solutions. "An unacceptable number of employees are putting their long-term health at risk."

So, how can you stay safe, healthy and comfortable at work without running around the block twenty times at lunch? Know your workplace niggles and how to prevent them…

• Beat RSI
  Repetitive strain injuries come from doing the same movement over and over again. Whether it be typing, bending or reaching — our muscles can become sore and tired from constant activity.

  To prevent it:
  

  1. Cut down on computer use by leaving voicemails instead of sending e-mails.
  2. Look something up in a book instead of searching the Internet.
  3. Have your keyboard and mouse low enough so you can relax your shoulders and have your phone close so you don't have to reach for it.
  4. Do not use your head and shoulder to hold the phone. Use your hands or get a head piece.
  5. Get up and walk around every 20 minutes. Even if it is to the bathroom.
  6. Try and do cardio exercise three times a week to work out the kinks.
  7. Stretch your legs and arms while at your computer.

• Side-kick stress
  It's a terrible reality, but most of the time when we're anxious and tense we don't even realise it. We're so used to operating at a million miles an hour that we don't have time to realise that our hair is falling out, our skin is suffering, our muscles are sore, our energy has vanished and our general health is fast sliding downhill. What can you do?
  1. Recognise when you're short tempered, moody and tired and nip any erratic behaviour in the bud. Take a few deep breaths and close your eyes to instantly calm down.
  2. Steer clear of caffeine, cigarettes, drugs, alcohol and too much sugar. Instead get your energy from healthy substances and chill out with a cup of Peppermint tea.
  3. Exercise as much as possible and try yoga or Pilates to help soothe your mind.
  4. Take a break! "A holiday is like one big vitamin injection into our bodies," says Ricky Nowak, executive trainer and consultant. "It gives us the chance to boost our immune system, think more clearly and lift our spirits. Without regular holidays, a build up of stress can lead to burn-outs, breakdowns and even depression." A week's break in Australia can be enough to rejuvenate the senses and kick-start your health.
  5. Think happy thoughts and don't let negativity fester. Deal with problems when they arise, don't be afraid to ask for help and try to be a glass half full kind of person.

• Prevent bad posture
  Sitting at a desk or in a car all day as well as standing behind a counter for longer periods of time can put strain on your back, shoulders and neck which leads to slouched and hunched posture — not a good look! Make sure you remain nice and tall by:
  1. Setting your chair to a height so your feet rest flat on the ground.
  2. Making sure the distance between your eyes and your computer screen is around 50-70 cm.
  3. Keeping your head directly over your shoulders and your shoulders over your pelvis.
  4. Tightening your abdominal muscles and tucking in your bottom.
  5. Avoiding crossing your legs when sitting as it prevents proper blood circulation.
  6. Wearing shoes with good support and cushioning if you have to stand on a concrete floor all day. A rubber mat will also ease the pressure.
  7. Using a rolled up towel or a commercial back support to support your lower back.

• Fight air-conditioning bugs
  How often has one person fallen sick in your office and suddenly everyone has the flu? Yep, air-conditioning is the enemy when it comes to spreading germs.

  Keep the lurgi at bay by:
  

  1. Making sure you're warm at all times — wear a scarf to prevent drafts and keep your feet cosy by leaving a pair of slippers under your desk to change into. If you're sitting down all day, no one will know. Hey, actors do it!
  2. Taking vitamins — multivitamins, B12, vitamin C and Echinacea will all boost your immune system.
  3. Having hot drinks — tea has loads of energy boosting antioxidants and it also warms your chest which will help fight colds and coughs.
  4. Eating healthy — you want to go for lots of greens and complex carbs as well as low GI foods that will keep you fuller for longer. Try sushi, unsalted nuts, seeds, oily fish, jacket potatoes, risotto, legumes and lean meats. You also need to drink around two litres of water a day to flush out any toxins.

• Put a stop to poor eyesight
  More than 50 percent of computer users experience eyestrain, headaches and blurred vision. Constant eye stress can also cause body fatigue and reduced efficiency.

  Save your peepers by:
  

  1. Making sure your screen isn't too bright. You want something that is soft on the eyes, but still clear.
  2. Not working under florescent lights. You should have normal room lighting.
  3. Eliminating glare and screen reflections by moving or tilting your computer appropriately or getting an anti-glare screen.
  4. Cleaning your screen regularly as it attracts dust.
  5. Giving your eyes short 20 seconds breaks every 15 minutes. "Stretch" your eyes by focusing on something in the distance.
  6. For a simple and quick eye pamper, rub your hands together for about ten seconds until they become warm. Close your eyes and place your palms over them. Bliss!

  From ninemsn Health

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