Archives for posts with tag: posture

Today’s workers are more mobile than ever before, and it’s easy to get distracted from your workplace wellness priorities when you’re constantly moving between different work environments. From investing in ergonomic furniture to choosing healthier food options, here are some great ways to keep on top of your health in the busy office!

Staying Active

You might really love Cross-Fit, while I’m a huge yoga fan. As long as you’re getting in at least 3 decent workouts a week, you’ll be doing your body some good and ensuring you have the energy needed to be productive in the office. Here’s what the American Heart Association recommends:

  • At least 30 minutes of moderate-intensity aerobic activity at least 5 times per week for a total of 150

OR

  • At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity

AND

  • Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits
  • For lowering blood pressure and cholesterol, an average of 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week

That’s all well and good, but what about when you’re not exercising or sleeping—the other 15.5 hours of your day? Don’t forget about proper posture and ergonomics, because those are just as important for keeping your body in tune (and pain-free) while you work as working out regularly can be.

  • When seated, ensure that you’re maintaining a healthy posture: Keep your feet on the ground, your back supported with back of your chair, and make sure your feet, legs and arms are well supported. Also make sure that your neck and shoulders remain relaxed and supported.  Posture is important for blood flow and overall comfort throughout the day.
HON's ergonomics tips

Slide designed for HON Training2Go

“Remember to change your postures frequently and avoid sedentary behaviors by adjusting positions, standing and walking periodically throughout the day, recommends HNI’s Human Factors and Ergonomics Manager, Lauren Gant, PhD, CPE.

Drink like a fish.

Are you drinking enough water? Want an easy way to make sure you are? Give Plant Nanny a try.

Use the Plant Nanny App to stay hydrated

Plant Nanny may sound (and look) like something that is meant for your 10 year old niece, but it’s a fun way to keep you adequately hydrated. You can personalize your account to determine how much water per day you truly need, and then the app sends you reminders throughout the day if you haven’t logged your intake. It’s incredibly helpful, especially when you’re busy.

Some other tips to help you get enough water throughout the day:

  • Start your day with some herbal tea or warm water with lemon to fire up your digestive system.
  • Throw a few spare water bottles in the car for when you’re stuck in traffic or just forget your regular bottle.
  • Keep a HON mug or water bottle visible at your desk so you remember to sip throughout the day.

Eating Right

Lacking your nutrition? There’s an app for that. My go-to is MyFitnessPal, because it’s great regardless of whether you’re trying to lose weight, maintain, or just make sure you’re getting the right nutrients.

Use MyFitnessPal to stay healthy in the office

If you don’t have time to track every single thing you’re eating, that’s okay, too.

  • Bring healthy snacks with you every day so that you aren’t tempted by the candy bar you’ve been hiding in the back of your desk drawer when mid-day hunger strikes.
  • Eat the cake that was ordered in for Mary Sue’s birthday (in moderation). Forbidding yourself from having any treats can lead to binges or overall poor eating habits. So have a slice of birthday cake (just ask for a smaller piece) and have some extra vegetables with dinner instead of that baked potato to balance it out.
  • Start with salad (or carrots, or spinach, or celery). Not only does this help make you feel fuller faster, but the fiber in veggies like these help coat your stomach to optimize your digestive enzymes and make it easier for your body to process your dinner.

You may have heard these recommendations before, or you may not have. Either way, I hope that they help you stay on track with your own health and wellness goals, whatever they may be.

What else do you do to stay healthy in your office?

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HON’s Coordinate Standing Height Bases have turned the corner! Along with the existing 2-leg/3-stage model, you can now select a 3-leg/3-stage model that can be used in L-shaped configurations. Supporting the increasing popularity of sit-to-stand workstations, Coordinate Height Adjustable Bases deliver a healthier style of working by allowing a seamless transition between sitting and standing throughout the day.

Coordinate_Private Office_2

Aptly named, Coordinate Height Adjustable Bases were designed to coordinate with a vast array of HON product lines. Not only does Coordinate feature a simple, 3-stage design that can be integrated into almost any existing space – from open plan workstations to private offices and collaborative areas   but it also offers the perfect solution for new office spaces, where the need for more flexible furniture solutions are on the rise. With adjustable height options ranging from 25 1/2″-51 1/2″ and an optional memory control that allows the user/s to select from one of four preset levels, Coordinate makes it easy to meet individual preferences and encourages a healthier approach to the workday.

NEW! Coordinate 3-Leg Height Adjustable Base

The option to stand throughout the day allows for increased movement, which not only improves circulation and posture but can also have a positive impact on employee motivation and focus. Combat midday fatigue when you work at the standing height setting, and alleviate unwanted tension or strain on the legs and feet when you switch to the seated height position. When workers feel comfortable and have control over their work area, they can experience decreased workplace stress and improved work performance and overall wellbeing.

Curious to see if Coordinate is right for you? View the Ergonomic Fact Sheet or visit the spotlight page for more information.

Fight the office Zzzzs

Fight the 2 o’clock, post-lunch fatigue with these 5 energizing stretches that you can easily do at your workspace without having to throw down a downward dog or another yoga pose in the middle of your office.

  1. Take a Lap: No, I didn’t say nap – lap.  It’s recommended to get up and walk around for at least 5 minutes every hour. So, go refill your water, say hello to a coworker, or just take a walk around your department.
  2. Shoulder & Upper Arm Stretch: This is one of my favorite stretches.  You may not realize how much proper posture has depleted over the course of an hour, so stretch out your back and re-adjust.
  3. Neck Roll: You may be holding more tension in your neck than you think.  Slowly roll your neck from side to side and front to back.
  4. Flex those Digits: Give yourself a quick hand massage because, let’s face it, most of our day is spent on the computer typing and clicking.  Don’t overlook those little speed racers.
  5. Ankle Rolls: This may sound silly, but it’s a sneaky way to wake up your legs.  And you can do it under the privacy of your desk!

*Bonus Stretch:  Do you have a height adjustable worksurface?  If so, lucky you! You can stretch whenever you like. Don’t have a height adjustable worksurface? Never fear! HON is here with our new Height Adjustable Tables. Finally, a workspace that moves with you.

Ready. Set. Stretch!  What helps re-energize you during the work day?

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