Mobility for Desk Workers

There is no doubt that the human body is designed to move. And yet, many of us spend long working hours sitting in front of a computer screen only to go home and sit some more. Over time, the daily prolonged sitting required of many office jobs can take a toll on the body, even for fitness enthusiasts and daily CrossFitters. Below are a few tips for desk workers to stay healthy and pain-free.

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Taking regular movement breaks during the workday helps to counteract the negative effects of sedentary work. Movement breaks increase blood circulation to reduce muscle stiffness, clear the mind for stress reduction and improved productivity, serve as a reminder to adjust posture, and help manage eye strain. Try the Pomodoro Technique to optimize your productivity – 25 minutes of focused work followed by a 5-minute break. After 4 cycles, take a longer break of 15-30 minutes.

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Stretch regularly to improve blood flow and reduce muscle stiffness. When stretching throughout the workday, give extra attention to the muscles of the lower back, neck, and front of the hip, which are most impacted by prolonged sitting. GOWOD’s Desk job protocols are designed specifically to focus on these regions of the body to keep desk workers healthy and ready to train.

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It is worth investing a few minutes and a few dollars in creating an ergonomic workspace that encourages good posture. It is easy to become overwhelmed with the countless possible desk, chair, and computer customizations that can be made in the name of ergonomics. To simplify, here are our top 3 tips for creating an ergonomic desk setup: ensure that your primary screen is centered and at eye level, adjust your chair such that your feet comfortably reach the floor when sitting with your back supported, and select a desk height or use a keyboard tray such that you can use your keyboard and mouse with forearms parallel with the floor or at a slight decline while the shoulders remain relaxed. And remember that there is no best desk setup – your next posture is your best posture as we say in the biz!

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Manage eye strain using the 20-20-20 rule. For every 20 minutes spent looking at a screen, look away for 20 seconds at an object that is at least 20 feet away. This technique allows the eyes to relax and refocus, which reduces eye strain. Another strategy for decreasing eye strain is to adjust the font size, screen brightness, and contrast to make text easier to read. Lastly, if you find yourself straining or leaning toward your computer screen, it may be time to visit the eye doctor.

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Staying hydrated and eating nutritious food during the workday is important for energy, musculoskeletal health, and mental focus. Eating a balanced diet not only helps with performance in the gym once you’ve punched the clock, but is important for immune function, mood regulation, and long-term health among many other benefits. A good benchmark for hydration – if you need to urinate every 2 hours, you are likely adequately hydrated. As an added bonus, these bathroom breaks are a great opportunity to move and stretch for a few minutes before returning to work.

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Research has shown time after time that prolonged stress has serious health repercussions. Even if work-related stress feels inevitable, know that many proven techniques are efficient and effective when it comes to managing stress. Start by writing a list of things that help you manage stress to keep on your desk as a reminder. For many of us, getting in a challenging workout tops the list for stress-relieving activities. Make sure that your list includes a few bite-sized options as well. Here are a few brief stress-relieving activities to consider: a 3-minute meditation, a quick social connection, a splash of cold water on the face, listening to a few minutes of your favorite stand-up comic, or queueing up your favorite exercise from the GOWOD library.

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Try GOWOD free for 14 days here to experience the benefits of a personalized GOWOD mobility program, including customized Desk job protocols for office workers committed to remaining healthy and pain-free.