How to Optimise Your Workspace for Better Health

If you sit all day, you’re probably no stranger to aches and pains. But sitting for long periods can lead to more than just a stiff neck or tight hips. It can cause muscle imbalances, repetitive use injuries, and chronic posture issues like slouching or "forward head" syndrome.

You've likely heard about the importance of stretching, getting up, and moving around every hour to keep your muscles happy. But there’s something even more crucial: transforming your workspace to fit your body, instead of forcing your body to adapt to your workspace.

If you’re anything like me, it’s easy to get used to things being a little "off" when you’re focused on a screen. But when you finally stand up, your back aches, your legs and knees feel stiff, and you end up hobbling around. Instead of enduring this discomfort, here’s how to perform a "workspace audit" to better support your health:

Workspace Audit Tips:

• Check Your Chair: Your chair should fit your body. When you sit, your feet should rest flat on the floor (or on a footrest), your thighs should be parallel to the floor, and the chair should support the curves of your spine. If you’re on the shorter or taller side, finding the right fit can be tricky.

• Ensure Leg Room: Your legs should fit comfortably under your desk, with plenty of space for your feet.

• Stop the Slouch: If you use a computer, your monitor should be directly in front of you, about an arm’s length away, with the top of the screen at about eye level (or slightly below). If you wear bifocals, you might need to lower the monitor by another 2-3 inches.

• Keep Necessities Close: Make sure frequently used items are easy to reach, so you’re not constantly bending and reaching.

• Avoid Overusing Your Dominant Hand: If you do a lot of repetitive tasks or use a mouse, train yourself to switch hands or use a tracking ball.

• Give Your Neck a Break: If you spend a lot of time on the phone or need to write while on the phone, use a speaker or headset.

These steps can help prevent some of those aches and pains, but remember to get up and move around every hour if possible.

All of these habits are small steps toward a healthier, happier life.

If you’re ready to take control of your health and fitness, I can help you create a personalised plan that fits your lifestyle. Contact me today to get started on your journey to better health and wellness!