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Candidates Inside Track
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Fit for work
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10-STEP PROGRAMME TO OFFICE FITNESS
Job hunting probably means spending more time than is wise hunched over a computer – and once you’ve found a job it can mean more of the same. An agile mind needs a mobile body to keep up the momentum.
1. KEEP MOVING
Maintaining any one posture for a long period of time can cause problems. Move around at regular intervals to help muscles relax and encourage fluid in and out of vertebral discs to prolong their health.
2. ADJUST YOUR CHAIR
The seat should be at the correct height so that shoulders and arms are relaxed and feet are on the floor – use a footrest if they don’t reach the floor.
Prevent pressure behind your knees by making sure there is a correct depth from the front of the seat to the backrest.
Lumber support height needs to be individually set as everyone is shaped a little differently.
3. POSITION YOUR MONITOR
The monitor shouldn’t be too high. Ideally the cursor should be at a relaxed gaze angle almost directly in front of you. Looking downwards or repetitive twisting and reaching can be reduced if you use a document holder. Neck and upper back discomfort is often caused by awkward viewing angles.
4. KEEP YOU DESK CLEAR
Don’t allow equipment or boxes underneath the desk to restrict your leg movement. Keep clutter off the desk and allow enough space to reach for whatever documents you need.
5. CONTROL THE LIGHT
Don’t face directly into bright light or a window. Use curtains or blinds to screen your monitor and prevent reflections. Make sure the screen is clean and set so that the characters are in sharp focus without flickering and that they are easy-to-read.
6. EXERCISE YOUR EYES
The ‘Rule of 20’ is a simple exercise to help eyestrain. Every 20 minutes, look 20 feet away for 20 seconds.
7. CHANGE WHAT YOU'RE DOING
Break-up repetitive work; you don’t have to stop just vary the activity.
8. RELAX!
Sounds easy, but do it consciously by thinking of your body. Don’t overuse the muscles in your forearms and shoulders to support your hands. Be careful of your wrists and elbows – contact with hard surfaces or sharp edges can put unnecessary pressure on delicate nerves. Stretching and over-extending your joints can cause discomfort and stiffness – try to return each joint to its halfway position as often as possible.
9. ACT PROMPTLY AT THE FIRST SIGN OF PAIN
Problems are preventable if caught early. Don’t ignore persistent pain, pins and needles, numbness, burning or aching. Early intervention by a physiotherapist or qualified professional can help stop it becoming a serious problem.
10. PRINT OUT THIS LIST
Place it where you can refer to it regularly – and follow the programme on a daily basis.
Agewise has collaborated with the Physio Impulse physiotherapists to devise this office fitness regime. The team at Physio Impulse is not only expert at sports injuries, but works with companies who want to have a fit and efficient workforce, and it offers a range of treatments to individuals. Click here to view their website. www.physioimpulse.co.uk
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