If you are stuck behind a desk all day, there are a number of things you can do to keep your body healthy.
- Make sure you're using the chair to support your body. For example, most people never use the backrest properly to support their low back. As they sit down, they aim their bottom at the middle of the seat. Then, to reach the backrest, they slouch backwards. Are you guilty of this? If you are, start aiming your sitting bones towards the BACK edge of the chair as you sit down.
- It's very important to take frequent breaks. Consider this study: Researchers had subjects sit in chairs as they measured tension in their back muscles. After about twenty minutes of sitting, their back muscles started spontaneously tensing up even though the chairs were adjusted to completely support their backs. Taking breaks will keep your muscles from tightening up.
- Use the 20/20 rule. Take a twenty second break at least every twenty minutes. Use these "micro-breaks" to stand up, stretch out and take a couple of deep breaths.
- If possible, vary the tasks you do throughout the day so that you don't work at one single activity for too long. For example, if your job involves typing and filing, alternate the tasks every half-hour.
- Get a regular massage to help you get rid of accumulated tension, stretch out overworked and tight muscles and get your circulation going.
- Lastly, be sure to exercise regularly. It is vitally important that you balance your inactivity with activity. Try some form of gently aerobics like walking or biking.