Any office work, including the developer’s, consists of sitting at a desk for almost 8 hours. According to scientists, 86% of people in developed countries spend the working day sitting at a desk, and when they return home, they do not lead an active lifestyle.
If the disadvantages of such work are not immediately noticeable, you suddenly realize that your neck, back, and legs swell. All because a man was not created for sitting but walking and running. To help our bodies become friends with computer work, we offer tips to make working at a desk easier.
Why Is Sitting A Lot Bad For People?
Scientists have found that people who sit most of the day have a shorter life expectancy. This applies even to those who exercise every day. The American Cancer Society's Cancer ll study found that among women who sat for more than 6 hours
during the day during leisure time, mortality was 37% higher than among women who sat for 3 hours or less. In men, the probability of death increases by 18%.
Sitting for too long can have a negative effect on the heart. Researchers have found that people who sit most of the day are more likely to develop heart disease. In the study, men who sat for 5 hours a day were 34% more likely to develop heart failure than men who sat for 2 hours or less each day.
There is a link between sitting for long periods of time and high blood pressure. Bad posture and the wrong neck and back position have a special effect.
Prolonged sitting changes the process of insulin production. The study found that people who led sedentary primarily lifestyles were more likely to develop type 2 diabetes and metabolic syndrome compared to those who led more active lives.
However, everything is not so wrong if you introduce good habits into your life in time, which will compensate for the negative consequences of sitting. We will talk about them later.
Use A Standing Desk
If you have a job that requires you to work on a computer, you will have to spend a lot of time at your desk.
But what if you were not sitting at the table, but standing behind it?
Standing desks are becoming a popular option for people because they promote a healthier work environment.
According to research out of the University of Minnesota and the Mayo Clinic, sit-stand workstations helped workers replace 25 percent of their sitting time with standing up, which can increase their sense of well-being and decreased their fatigue and appetite.
There are many options for standing desks, from a new desk to a desk extension that can be placed on top of an existing desk. Although it may initially seem strange, you should eventually get used to your desk.
Take an Activity Break Every Hour
Researchers at the University of Utah School of Medicine found that it only takes 2 minutes of activity every hour
to offset the adverse effects of prolonged sitting.
You can stretch, walk, or do a slight warm-up. To make it easier to remember to take a much-needed two-minute break, set a reminder on your smartphone until the habit develops on its own.
By the way, according to a study from Harvard Business, physical activity during the day positively affects productivity
, increases concentration, and helps reduce stress.
Adjust the Monitor For Eye Comfort
Speaking of the monitor, you can avoid eye strain and headaches by slightly dimming the screen. Even a slight dimming of the screen can help reduce eye strain.
If you work late into the evening, you can also set your monitor to filter out blue light not to disrupt your body's natural sleep cycle.
Use a Second Monitor
If you work at a laptop, you have to look down at the screen all the time, which strains your neck. Ideally, you want your monitor at the correct height, or your laptop placed higher when using an external keyboard.
The optimal viewing position is with the top of the monitor at your eye level, so you're looking down a little. This helps keep your eyes from drying out and keeps your neck upright.
These simple tips help you stay healthy while you build your developer career. Include them in your daily routine, and you can forget about annoying neck and back pain and enjoy your work more.