HEALTH

ON-THE-JOB

Men's Style (Australia) - - Manual -

Stud­ies now show that even if you ex­er­cise, sit­ting for ex­tended pe­ri­ods raises your risk of cancer, car­dio­vas­cu­lar dis­ease, type-2 di­a­betes, and gen­eral early death. Here’s how to com­pen­sate for all that sit­ting and star­ing at the com­puter.

Get off your ass. The ideal sce­nario is your com­pany springs for a tread­mill desk, so you can walk slowly w while you work. But since that’s not h hap­pen­ing, try the more af­ford­able st stand­ing­tand­ing desk. Re­ally. Give it a day b be­foreefore you knock it. If you’re chairb bound,ound, ar­range your work space inn a way that en­ables you to type w with­out hunch­ing your shoul­ders. Iff you can’t change any­thing about yo yourour ar­range­ment, at least stand up an andnd walk around for 10 min­utes for ev ev­eryvery hour you sit.

RollR your wrists. Re­lieve the wrist aacheche from typ­ing by mak­ing a fist (lightly,l like you’re hold­ing a baby bird­bird in each hand) and do wrist cir­cles,ci­ir­cles, 10 times in­ward and 10 ti­mesti­imes out­ward.

ShrugS your shoul­ders. Do­ing this move sev­eral times re­leases neck and shoul­der ten­sion, thereby in­creas­ing blood flow and oxy­gen, and it isn’t as much of a dis­trac­tion for your cu­bi­cle-mate as big arm cir­cles are.

Get Geta a hands- hands-freefree phone de­vice. Close your of­fice door if you’re afraid of what peo­ple will think of your hands-free de­vice. Us­ing it will not only pre­vent the neck pain caused by try­ing to hold the phone be­tween your ear and your shoul­der when you need to take notes dur­ing a call, but also en­able you to pace in your of­fice, giv­ing you bet­ter cir­cu­la­tion than sit­ting does.

Arch your back. When sit­ting, we tend to round our backs in a C-curve, with our stom­ach cav­ing in. Re­verse that C-curve in a sim­ple stretch: Stand up and arch your back so that your stom­ach sticks out.

Get out of the of­fice. Cig­a­rette breaks are re­lax­ing. They’re an ex­cuse to step away from what you’re do­ing and take some deep med­i­ta­tive breaths. Prob­lem is, cig­a­rettes, you know, kill you. In­stead, step out­side and take deep breaths of ac­tual fresh air. Turns out it’s even more re­lax­ing.

Give your eyes a break. Try star­ing at some­thing in the dis­tance every 15 min­utes. Blink of­ten or use eye drops if you’re dried out. If your eyes are still feel­ing strained at the end of the day, talk to an op­tometrist about get­ting read­ing glasses or spe­cial com­puter eye­glasses. You should also make sure to wipe off any dust on the screen and ad­just the mon­i­tor so that there’s no glare from win­dows or lights.

Don’t eat lunch at your desk. And if you do, use hand san­i­tizer. Desks are usu­ally the most germ-in­fested part of an of­fice — and that in­cludes the bath­room.

Take that va­ca­tion time. All two weeks. Even if it’s long week­ends here and there. Your co­work­ers could stand a break from you.

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