You know the importance of ergonomics and keeping your body properly aligned. Unfortunately, in many cases, you may struggle with daily healthy habits. If you’re ready to make some serious changes in your life, try taking on our 30-day Ergonomic Challenge. Over the course of a month, you can improve your overall health, experience, increase flexibility, and watch your pain decrease. Integrate these steps slowly, rather than trying to dive into them all at once, to create a change in lifestyle that you can live with long-term as you allow your body and mind to adapt to your changing habits.
Check your posture
Tie this action to something that you do on a regular basis – checking the time, for example, or answering your phone. Take the time to make sure that you’re sitting or standing straight, rather than slumping, and that your spine is properly aligned.
Have a walking meeting
During week 1 of the 30-day challenge, try to convince your coworkers to have a walking meeting instead of sitting down at a conference table as often as you can. This new meeting style will get your heart pumping, your blood flowing, and your body moving instead of remaining in the same position all day.
Pack a healthy lunch
As week two begins, look at what you’re eating. A healthy diet can have a big impact on the way you feel, including how you carry yourself and how you move throughout the day. This week, focus on packing a healthy lunch to take to work at least 4 days out of the week.
Keep your wrists in a neutral position
You’re eating healthy, which means you have the energy and focus to notice how your body is positioned. Keep your wrists in a neutral position when you’re using your mouse or your keyboard. Rearrange your desk or your sitting position as necessary to make this easier.
Adjust your computer screen
Sit back in your chair and extend your arm. The tip of your middle finger should bump your computer screen if it’s in the right place for you. If it’s too far away, you’ll find yourself hunching over to see better.
Use an ergonomic split keyboard
As you end week two, consider making an investment in your challenge: If you have been needing a new keyboard or mouse purchase something that fits the size of your hands and will keep your hands in better alignment while you’re typing.
Avoid the laptop trackpad
Week three is here, and you’re ready to make another serious change: adding a mouse to your laptop. While the trackpad is convenient, it leads to poor hand positioning, and that can lead to a carpal tunnel nightmare.
Do easy, simple exercises at your desk
You don’t have to turn your office into a workout room to get the benefits of exercise. These easy strategies will allow you to get exercise throughout your work day, from tapping your toes to wall sits.
Stop and stretch!
There’s nothing like a good stretch to add flexibility to your body. Incorporate stretching into your work day. Ideally, you should try to stretch tight muscles at least once every hour.
Walk to lunch
As you roll into week four of your challenge, step up your step count and walk to lunch. There’s no reason to get in your car and take a drive if lunch can be found just a five-minute walk down the road.
Try a standing desk
For one last piece of your 30-day challenge, try out a standing desk. This style of desk allows you to change position more regularly when you’re working, increasing blood flow and improving your posture.
At the end of these 30 days, you’ll find that you’re happier and healthier. Your body will likely feel stronger and more flexible, and you just might feel some familiar aches and pains melting away. If you’re intrigued by what you’ve seen and interested in furthering your efforts toward ergonomics in the workplace, contact us to learn more about how we can change your entire office.