How to get through the office day healthily
Everyday office life can be physically as well as mentally stressful. It is therefore all the more important to take care of one’s own health and to design the working environment in the best possible way. This article points out various aspects that can contribute to a healthier and more productive everyday office life.
Ergonomics in the workplace
One of the most important factors for health in the workplace is ergonomics. An ergonomic working environment helps to prevent physical complaints such as back and neck pain. This includes, for example, a height-adjustable desk, an ergonomic office chair and the correct positioning of the keyboard, mouse and monitor. You should also make sure that your feet are flat on the floor, your arms are bent at a 90-degree angle and the screen is positioned at eye level.
Balanced diet
A balanced diet is essential for health and performance in the office. The consumption of sugary snacks and fast food, which can quickly lead to an energy low, should be avoided. Instead, healthy alternatives such as fruit, vegetables, nuts or yoghurt should be consumed. It is also important to make sure that enough water is drunk. At least 1.5 to 2 litres per day are considered ideal here to promote concentration and well-being.
Exercise and breaks
Sitting for long periods can lead to tension, fatigue and other health problems. Therefore, it is important to take regular breaks and get enough exercise during working hours. You should get up at least once an hour and take a short walk. Stretching exercises or light stretching are also a good change from sedentary work. Another good way to integrate more movement into the workday is to use a standing desk. A standing desk is a height-adjustable desk that allows you to work both sitting and standing. By alternating between sitting and standing, the strain on the body is reduced and blood circulation is promoted.
Stress reduction and time management
Stress is one of the main causes of health problems in everyday office life. It is therefore important to identify stress factors and take appropriate measures to reduce stress. These include, for example, regular breaks, relaxation exercises such as breathing techniques or meditation, and effective time management. Here, it is important to prioritise one’s tasks and set realistic goals. Planning sufficient buffer times can also help to relieve pressure.
Good room climate
A good indoor climate contributes significantly to good health and well-being. The ideal room temperature is between 20 and 22 degrees Celsius and the air humidity between 40 and 60 percent. Regular airing, preferably intermittent airing, ensures sufficient air exchange and reduces the concentration of pollutants and germs in the room air. Indoor plants can also help to improve air quality and at the same time visually enhance the working environment.
Lighting conditions and eye protection
Good lighting conditions are crucial for eye health and concentration. It is important to ensure that the workplace is sufficiently and evenly lit to avoid shadows and glare. Natural daylight is best, but if this is insufficient or unavailable, suitable artificial lighting should be used. To save your eyes, you should regularly take your eyes off screens and look into the distance. The so-called 20-20-20 rule recommends looking at least 20 feet (about 6 metres) into the distance for 20 seconds every 20 minutes.
Promoting health in everyday office life
Maintaining and promoting health in everyday office life is an important task that benefits both the employee and the employer. Ergonomic workplace design, regular exercise, a balanced diet, stress reduction, a good room climate and optimal lighting conditions can make everyday working life much healthier. Especially the alternation between sitting and standing at the standing desk can help to reduce the strain on the body and increase productivity. It is the responsibility of each individual to pay attention to his or her own health at the workplace and to implement appropriate measures.
