IT professionals often spend long hours in front of a computer, which can take a toll on their physical health. Poor posture, lack of movement, eye strain, and stress can lead to chronic pain, fatigue, and reduced productivity. However, there are some strategies that can help IT professionals maintain physical health while working, such as:
One of the most important steps to prevent musculoskeletal disorders and discomfort is to adjust your workstation to fit your body and needs. You should use an ergonomic chair, keyboard, mouse, and monitor that support your natural posture and alignment. You should also avoid slouching, twisting, or reaching for your devices, and keep your elbows, wrists, and knees at comfortable angles. If possible, use a standing desk or a sit-stand converter to alternate between sitting and standing throughout the day.
In my experience, while there are many recommendations and suggestions for an ideal sitting posture, most of them are not practical. When I am onto a task, I often get lost in it and my sitting posture is the last thing that comes to my mind. Following has helped me: 1. Taking small walks after each task completion 2. Drink a full glass of water after the walk 3. Stretch a little after the walk. This entire routine takes 2-3 minutes. Try it!
Besteht wirklich ein Zusammenhang zwischen der Sitzhaltung am Arbeitsplatz und Muskel-Skelett-Erkrankungen? Anscheinend eher nicht. So besteht zum Beispiel kein Zusammenhang zwischen der Sitzposition und Rückenschmerzen (Bakker et al. 2009; Maria-Lis et al. 2007). Lange regungslos in einer Position zu verharren hingegen hat deutlich negative gesundheitliche Konsequenzen (z.B. ern?hren sich die Bandscheiben nur über abwechslungsreiche Bewegung) (Bahr 2009). Die konkrete Sitz- oder Stehposition scheint also keine gro?e Relevanz zu haben - viel wichtiger ist es, sich regelm??ig zu bewegen und die Arbeitsposition immer wieder zu ver?ndern. Die beste Sitzposition ist die n?chste!
Another key strategy to maintain physical health while working is to take frequent breaks from your screen and your tasks. You should aim to take at least a 10-minute break every hour, and use this time to stretch, walk, drink water, or do some breathing exercises. Taking breaks can help you relieve tension, improve blood circulation, refresh your eyes, and boost your energy and mood. You can use a timer, an app, or a reminder to schedule your breaks and stick to them.
Regelm??ige Pausen reduzieren nicht nur die Anf?lligkeit für chronische Schmerzen (Sluka et al. 2013), sondern heben auch die Stimmung und haben einen potentiellen positiven Effekt auf die Produktivit?t (Albulescu et al. 2022). Ich pers?nlich benutze einen Timer, der mich alle 25 Minuten daran erinnert, eine kurze Pause einzulegen. In dieser Pause mache ich 1,2 kurze Bewegungsübungen und hole mir einen Tee, trinke ein Wasser etc.
Regular exercise is essential for your overall physical health and well-being. It can help you prevent or manage various health conditions, such as obesity, diabetes, heart disease, and depression. It can also improve your muscle strength, flexibility, balance, and endurance, which can reduce your risk of injury and pain. You should aim to do at least 150 minutes of moderate-intensity aerobic exercise and two sessions of strength training per week, according to the World Health Organization. You can also incorporate some physical activity into your daily routine, such as taking the stairs, cycling, or walking to work.
K?rperlich Inaktivit?t ist eines der gr??ten modernen Zivilisationsprobleme (Bak et al. 2010; Blair 2009) - das ist den meisten Menschen klar. Die Umsetzung von mehr k?rperliche Aktivit?t im Alltag ist für viele trotzdem eine Herausforderung. Meine Tipps: ? Das Auto eine Stra?e von der Arbeit entfernt parken oder eine Station früher aus der Bahn aussteigen (P.S.: klappt bei Regionalzügen nicht so gut) ? IMMER die Treppe anstatt dem Aufzug nehmen ? Eine Sportart suchen, die Spa? macht - für die positiven gesundheitlichen Effekte ist es gr??tenteils irrelevant, welche Sportart genau ausgeübt wird. Das Fitnessstudio ist praktisch, aber kein Muss.
What happens when you do not take the garbage out of your house for 2 days, 5 days, 10 days.... At some point, you will not be able to live in that house, right? Same with our bodies. The left over garbage from our food accumulates in the body. Some physical activity is the only way to get rid of this. Excuses are plenty but only delay the inevitable. Start now!
Your diet can also affect your physical health while working. Eating healthily can provide you with the nutrients, energy, and hydration you need to perform your tasks and cope with stress. You should avoid skipping meals, overeating, or consuming too much caffeine, alcohol, sugar, or processed foods. Instead, you should opt for balanced meals that include fruits, vegetables, whole grains, lean protein, and healthy fats. You should also drink plenty of water and limit your intake of soda, juice, or energy drinks.
Most of us are looking at foods only as healthy or unhealthy (junk). This is helpful but often useless as over consumption of healthy foods is unhealthy too. Food is fuel for our bodies. Fill only whats needed. So understanding our body maintenance needs and how we can fulfil those needs via macros and micros is the first step towards a healthy life!
Finally, if you experience any persistent or severe physical symptoms or discomfort while working, you should seek professional help as soon as possible. You may need to consult a doctor, a physiotherapist, a chiropractor, a massage therapist, or an occupational therapist, depending on your condition and needs. They can diagnose your problem, provide you with treatment, advice, and support, and help you prevent further complications or damage. You should also inform your employer and colleagues about your situation and request any reasonable adjustments or accommodations that can help you work more comfortably and safely.
By following these strategies, IT professionals can maintain physical health while working and enjoy a better quality of life and work performance.