1. Take a break!
Like most people, you are probably sedentary for most of your working hours. To help prevent stiff and sore muscles take a break at least once an hour. For example, go for a short walk and visit the water cooler.
2. Drink water!
The body is made up of more than 65% water, so it is essential to drink water throughout the day to ensure the body’s adequate hydration and health. Even minimal decreases in hydration can negatively influence your ability to concentrate on your work.
3. Eat well!
To ensure good nutrition at work you need to plan ahead: avoid the vending machine and keep a supply of healthy snacks in your desk; pack a healthy lunch from home; avoid caffeinated and sugary beverages and remind yourself to drink water with a bottle or glass on you desk.
4. Get moving!
Doctors recommend a minimum of 30 minutes physical activity each day for good health. If 30 minutes seems like too much, remember that it doesn’t have to occur all at one time for the body to benefit; small increments throughout the day all add up to help provide the same positive effects.
5. Sit properly!
Sitting at a desk and working on a keyboard puts pressure on the back, neck and shoulders; to help prevent common aches and pains, take a moment to adjust your chair to suit you most comfortably, including the seat height, backrest angle, lumbar support, and armrests.
6. Rest your eyes!
Give your eyes a break by looking away from your work and focussing on an object in the distance; periodically close your eyes for five seconds; make a conscious effort to blink more often to help prevent dry eyes.
7. Organize your workstation!
For efficiency and to avoid awkward movements, keep your keyboard and monitor directly in front of you, and place frequently used objects within arms reach.
8. Stretch!
Taking the time to perform simple stretches throughout the day can help relieve muscle tension and tightness. It can also help increase your flexibility, which can help reduce the risk of injury.
9. Lighten up!
To see clearly without straining your eyes you need enough light to adequately illuminate your workstation. Ensure the source of light does not cause glare or shadow on your work (for example, for a right-handed person the source of light should fall from the left side).
10. Learn to rest!
Simple relaxation techniques such as controlled breathing and meditation can help you manage your stress and keep your life in balance.
