Many people work behind their desk throughout the working day. Other people find they are on their feet for 40 hours a week. These types of work environments can cause suffering and pain and greatly affect your health and fitness. The following tips can help you maintain better physical condition while working or during off-hours.
Sitting at a desk
People who need to sit behind a desk for long hours during a workday tend to suffer from muscle stiffness pain and low back pain. Sitting in the same position for long periods of time is known to affect people's health. There is a direct link between heart disease and type II diabetes with people sitting at their desks for 40 hours or more each week.
Work standing
People who stand up for 40 hours or more a week suffer greatly, as do people who sit behind their desks. Standing for long hours can lead to varicose veins and other painful conditions. This is often result of lack of circulation in the lower extremities, where muscles cannot contract properly, as when walking or running.
What to do
The easiest way to improve health and fitness is to take steps to alleviate the common problems of working in the same position all day. For people who sit behind a desk, make changes to your daily routine. Instead of taking the elevator, take the stairs whenever possible. When on the phone, get up from the desk and move as far as the cable can reach. Instead of calling a colleague on the phone to discuss something, walk over to your desk.
For people who remain on their feet all day, consider wearing shoes, with heels 1 inch or less. Whenever possible, change positions for a while. Consider taking breaks where you sit for a few minutes at a time. Shift your weight back and forth from one foot to the other and take a short walk. This will help minimize muscle pain while increasing blood flow.
Other serious conditions that can cause harm to the body and put health and fitness at risk are writing too much. It can cause carpal tunnel syndrome and wreak havoc on muscles and nerves in the arms and wrists. Also, eyes can be affected when the computer screen is too close. Maximize the distance of the computer screen by placing it at an arm's length away. Make sure the computer screen is level with your eyes.
Burnout or stress
The types of jobs where people sit in one position or stay in the same position many hours tend to lead to burnout and stress. Many common signs of chronic stress include mental exhaustion, emotional fatigue, insomnia, stomach aches, headaches, colds and flu, and muscle tension. Consider doing breathing exercises or meditating while walking. These exercises can help maximize your health and fitness while relieving stress.
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