In today’s tech-driven world, many of us spend long hours sitting at desks. While it may seem like just part of the job, prolonged sitting can take a toll on both our physical and mental health. To help combat the challenges of desk work and maintain overall well-being, Daniella Frank, National Employee Engagement Manager at Forvis Mazars in South Africa, shares her expert tips on staying healthy while working a desk job.
1. Take Breaks Every Hour
Taking regular breaks is essential to prevent the negative effects of prolonged sitting. Aim for a quick comfort break every hour, lasting just a few minutes. Stand up, stretch, or take a brief walk around the office. At Forvis Mazars, employees use this time to step outside or visit the pause area for a snack or drink.
2. Do Desk Exercises
Incorporating simple stretches into your day can improve circulation and reduce tension. Try seated leg extensions: straighten one leg, hold for a few seconds, and then repeat with the other leg. Neck stretches are also effective—sit up straight, gently tilt your head toward each shoulder, and hold for a few seconds. To encourage movement, Forvis Mazars offers yoga and high-impact exercise sessions to help employees stay energized.
3. Set Up an Ergonomic Workspace
Creating an ergonomic workstation is crucial for minimizing strain. Adjust your chair so your feet are flat on the floor, with your knees at a 90-degree angle or slightly below hip level. Ensure your chair supports your spine’s natural curve, and use a cushion or lumbar roll for additional support. Keep your keyboard and mouse close enough to maintain your elbows at your sides.
4. Prevent Eye Strain
To prevent eye strain from screen time, use a screen filter to reduce glare. Ensure your workspace is well-lit, and consider wearing anti-glare glasses. Remember to regularly rest your eyes by looking away from your screen for a few moments.
By incorporating these small, practical habits into your daily routine, you can stay healthy and energized while working at your desk.
