How To Work From Home In A Healthy Way

How To Work From Home In A Healthy Way

Heartburn? Rigid collar? Backache? Blame work from home. COVID-19 has forced millions of people to set up forthcoming offices throughout the country in bedrooms, lounges and even garden sheds. A day or two on your laptop sofa will not hurt, but it can cause long-term damage if days turn into weeks. This is how a safe workplace is built-and pains and aches are held away.

Sit down and touch your keyboard in a chair. Can you feel how your spine is going and your chin is jumping? Try to move the mouse of your computer. Are you seeing your face, your shoulder and your bracelet?

The use of machines stresses our bodies. Recent studies have found that 78% of office staff have back pain, knee pain and articulation problems. Back pain is at the top of the list and affects almost half of all employees while a fifth of these typing tingly and enthusiastically. Just imagine what we’ve got from our home when our poor corps feel in the office, where professional equipment and workstation evaluations are rigorous.

The mixture of lock-down and home job also made us sedentary. Before COVID 19 arrived, thanks to their desk, car and screen time, the average Briton had already spent 7.5 hours sitting every day. It could be worse now. The bus stop, coffee run or ride along the loo hall is not within walking distance. Incidental exercise — the small movements which accumulate throughout the day to increase your daily activity — have collapsed, so your step count drops dramatically. Long sitting is an assassin. Increasing evidence is linked between sedentary lifestyles and obesity, cancer, heart disease and diabetes.

During the lockdown, both professional and personal time of the screen has increased. If, even before your pandemic, you heard about Zoom? Every day, more than 300 million people attend zoom meetings. Add video calls to our daily job in the office, and many of us search for work eight hours a day on a screen. Our online fitness classes, home-cooking drinks with friends or a Netflix ticket continue on in the virtual evening. It is no wonder that 80% of us have been consuming more content since the lock-down started in the form of television, online films and television streaming.

All this extra sitting and watching on your screens means that you’re fit and healthful more than ever before. To help you achieve that, optimize your homework (WFH) arrangement.

Home office ergonomics

In order to enhance their home office set-up, some businesses give IT equipment, such as computers and display, to the employee. But at the moment this is not necessary. The Health and Safety Executive states that the HR managers should not carry out home workstation tests due to the temporary existence of the lockdown. It’s time for a DIY desk ergonomics if you want to live pain-free:

How To Work From Home In A Healthy Way
  • Chair: Select a chair that supports the spine’s natural curves. Your feet and knees at a right angle should be flat on the floor. Arrange a few wide books as an improvise base when your feet do not touch the board.
  • Monitor: Position your computer at a distance of approximately one arm. The top of the screen is about the level of the eye. Avoid straining the eye by matching the brightness of the screen with the environment.
  • Table: Make sure your wrists are straight and your hands are at or below the elbow level on the keyboard.

How To Work From Home In A Healthy Way

The dangerous Laptop

For many WFH postural problems, laptops are to blame. These are not intended to be used for longer periods since the all-in-one nature ensures that you can only see the screen when typing. A study by a university found that 77,3% of laptop users reported some kind of musculoskeletal complaint; the most prevalent was neck pain (60,3%), followed by wrist problems (27,3%) and shoulder problems (26%).

Place your laptop on the table and raise it a little by means of a large book or cutting board, making it more ergonomically friendly.

If necessary, stop slopping with a separate computer or keyboard. Whether you have shoulder or wrist problems, a mouse is really helpful.

Right Posture

Bad posture can lead to a number of health issues, from chronic pain to headache and digestive problems. Sit comfortably in a chair with your feet flat on the floor for a simple posture test. Notice the head crown as the neck lengthens towards the ceiling. Relax well away from the ears on your shoulders. Run your tongue to soften the jaw between your teeth. This is your comfortable sitting position.

After some time, the trouble is that you forget and go back to old postural habits.

Write in a post-note the following reminders and paste them onto your display:

  • Relax position.
  • Duration of the spine
  • Legs uncrossed.
  • Smile!

How To Work From Home In A Healthy Way

Stretching while you work

Stretching while you work

The three basic desk exercises will relieve stress.

  1. Raise your arm: sit on the floor with your feet and stretch the leg. Swing your fingers together and overhead your arms. Switch the palms down to the wall, raise the elbows. Take 3 breaths and enjoy an intense strength while stretching your back, arms, wrists and shoulders with your muscles.
  2. Relaxing the face and shoulders of the neck: Move to the right, ear to your shoulder, move your head. Put your right hand on the side of your head so that the stretch is supported. Three breaths hold. Repeat to feel the neck and shoulders melting tension from the other side.
  3. Chest opener: Take your arms behind your back, bend the elbows and bring each hand towards the opposite elbow. Engage your abdominal muscles and tuck in the chin. Stay for five breaths to combat slouching.

Maximize the time outside

Using your workout value to divide the day. This promotes blood sugar and pressures metabolism. Cardio exercise increasingly improves focus and mental clarity, so that afternoon jogging can help to counter the slump. Finally, regular exercise will help your body remain soft and powerful, thus reducing its sensitivity to pain and distress. Pull the trainers on now, no excuses.

Train your eyes

Normally we blink 20 times per minute, but when you look on a screen it drops to between 3 and 7 blinks. Studies show that reduced blinking could lead to dryness and therefore, after back-to-back Zoom calls, your eyes are especially sore. Try to avoid a strain of the eye using 20-20-20 rule. Look every 20 minutes and concentrate at least 20 feet away on an object. If a timer isn’t sufficient, download the eyeCare app to make such screen breaks.

Train your eyes

Melt away a few long, aware breaths, physical stress. Inhal the count of 6, and exhale the count of six. Breathe through the nose. You’ll definitely notice the difference.

Next time you get stuck with thumping headaches on your laptop, get up, walk around and reassess your workspace. Your body’s going to thank you.

How To Work From Home In A Healthy Way

Rajat Singh
Rajat Singh is the chief Author at Bioinformatics India, he has been writing for the past 3 years and has a special interest in SEO, Technology, Health, Life Sciences and gaming.

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