21. In the 21st century, most of the active professional groups spend most of our daily lives in our offices. Considering the feedback I received from many professional groups, I came across the phrase "feet walking backwards while going to work" very frequently. The main reason for this is the psychological and physiological stress we are exposed to as soon as we enter the offices.
So, actually, this time spent outside the home is the time when we should treat ourselves best. In this article, I will tell you about 7 basic tips that office workers should pay attention to in order to cope with physiological stress, without touching on the psychological part. This content was prepared entirely for those who work sitting down, I will prepare a new article for those who work standing soon. :) If you follow what I wrote in a disciplined manner for 1 month, you will feel better physically and psychologically, especially because you made an effort.
1- Get a Quality Sleep of Minimum 6 Hours
Insufficient Poor quality sleep is one of the main causes of physiological fatigue. In order for body and mind performance to exceed the average level, we definitely need 6-8 hours of sleep in a light-free, quiet environment away from electronic devices. It has also been proven that exposure to LED light just before going to sleep greatly reduces sleep quality. Therefore, you can improve your sleep quality by reading a few pages of a book before going to sleep, instead of dealing with devices such as phones or tablet computers.
2- Make Your Workspace Comfortable
Use lumbar support on your chair, place your monitor at eye level. Bring it and make sure your shoulder blades touch the back. The human body is designed to move, not to sit. Unfortunately, in the 21st century, many sectors have positioned their employees to work at a desk for a long time. In these individuals, sitting position has an effective role on skeletal and soft tissue (muscle, tendon, joint, ligament) functions. Preparing an ergonomic working environment is very important in preserving the functions of the movement system.
3- Walk 1-2 Minutes Every Hour
Walk 1-2 minutes every hour, for this you need to take a walk for yourself. You can create motivation such as drinking a glass of water. The brain quickly reacts to good and bad k gets used to it, this is the ability to adapt. The longer we sit, the harder it will tend to be to get active as the body gets used to it. Therefore, it is beneficial to keep the time spent sitting at a time as short as possible.
4- Drink 1.5 liters of water while you are in the office
All sensory and motor functions performed by the body occur with electrical activities. income. The nervous system needs a balanced fluid environment to give healthy commands.
5- Add Some Movements to Your Work Routine Twice a Day. Details Below!
Twice a day, lean your heels, back, shoulders and head against a flat wall, keep your elbows straight and lean them against the wall, close your eyes and breathe deeply and slowly for 1 minute.
This will help you cope with stress as it is both a postural exercise and has a meditative feature.
6- Eating Lunch at Your Desk
Eating lunch at your desk, if possible, within 10 minutes walking distance. Choose a place or walk as much as you can before and after eating.
7-Do Moderate-Intensity Physical Activity At Least Twice a Week
These items generally include reducing sitting time, increasing physical activity and It is designed to activate the body's adaptation ability to cope with movement system problems.
Remember, the routines you implement today will determine your future life.
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