An ergonomic computer desk can do wonders for the ergonomics of your workspace, whether in a home office or with an employer. If you’ve spent hours sitting at a desk or a computer only to feel aches and pains at the end of the day as well as decreasing mobility over time, you know first-hand how detrimental sitting too much and working without proper ergonomics can be. Even if you haven’t, the data on the health risks of sitting are enough to make an adjustable electronic desk sound like a good idea. Follow these other tips to create a holistically ergonomic workspace so you feel better, with energy and fewer daily health risks.
1. Spend more time standing.
An adjustable ergonomic computer desk is the perfect first step to reduce how much time you spend sitting and increase your time standing. You can crank your desk to a standing position and keep working. This is good for flexibility, range of motion, productivity, and even heart health.
You shouldn’t spend all your time at work standing, because that has health risks as well. But for most people with office jobs, reducing the amount of time they spend sitting and sedentary from around six hours to something like three hours has a huge health and wellness payoff. And conveniently, the other tips on this list build on and support this goal.
2. Take regular breaks.
Breaks are essential. Stand up, walk away from your workspace, take some slow, deep breaths, and let your eyes and mind focus on something else, or better yet, unfocus. They don’t have to be long or disruptive; a 45-second lap around the office to glance out the window, or just walking to the print and photocopy room, is sufficient as long as you do it two to three times an hour. But your body and brain need breaks, and the simple process of taking them will help you posture and introduce better ergonomics into the workspace.
3. Micro-stretch breaks.
The short breaks of 30 to 45 seconds discussed in number two are microbreaks. You can also take longer breaks, but regular microbreaks are sufficient. Spend every other break doing some simple stretching and basic exercises and your body will thank you. A few examples of worthwhile stretches include:
- Turning your head
- Refocusing your eyes on something far away
- Rolling your eyes in your head
- Rolling your neck and shoulders
- Shoulder circles
- Shrugs
- Arm circles
- Clenching and releasing your hands
- Pressing your palms together and releasing to stretch your wrists
- Rotating your hips forward and down while keeping our shoulders back to put tension in your lower back.
These aren’t big, obtrusive movements, but they break things up and get your body moving a bit to keep things natural and loose.
4. Rearrange your workspace to reduce the strain of repetitive motions and increase efficiency.
Beyond an ergonomic computer desk that you can adjust to the right height easily, you can also move things around in your workspace for convenience and ergonomics. Set your monitor to the correct height, move filing cabinets and your In/Out box if you use it regularly, and get your mouse and keyboard into a comfortable position. If you have to move boxes regularly, put them somewhere that doesn’t require you to bend down frequently. Move your desk and chair so you can see some sunlight if you turn your head. These are just examples of how to apply ergonomic thinking to how you organize your workspace.
Holistic ergonomics in the office or workspace go beyond just your desk and chair. An ergonomic computer desk is an essential, effective start, but you need to carry the idea through your habits and how you care for yourself and your workspace to get maximum health and wellness value from the furniture change. We have the latest and greatest for all your ergonomic accessory needs here.
