Tired from sitting in the office for a long time? Tension due to one-sided stress? So that it does not come so far – just do four short exercises. Health and well-being at work are important prerequisites for our performance. In order to do a really good job, you have to feel good in your body. You can also make a significant contribution to this yourself.
Workplace
That’s how it should be: functional and ergonomic, clean and friendly – that protects your health and boosts motivation and performance. The fact is: sitting for long periods of time is often associated with headaches and back pain or neck tension, especially for people whose jobs require them to sit for many hours. Around 85% of all Germans suffer from back pain at least once in their lives. And in addition to incorrect posture, this is often due to the environment, which does not do justice to the spine and joints.
Therefore, it is important to have ergonomically correct desks and office chairs that adapt to the shape of the spine and give it good support. The height of the seat, the tabletop and the back of the chair should be appropriate for the body measurements. If you bend your arms 90 ° in an upright sitting position, you should be able to rest your forearms comfortably on the tabletop. The upper and lower legs should also form an angle of 90 degrees or more. The feet must be in contact with the floor. The individual distance between eyes and screen, keyboard and template should be between 50 and 70 cm. It is also good for the back and spine to change the sitting position more frequently.
Work environment
Good light and air, protection from heat, cold and noise are important prerequisites for feeling comfortable at your workplace.
- The indoor climate should have an air temperature between 21 and 23 degrees C and a relative humidity of about between 40% and 65%.
- Noise and heat radiation by, for example, computers, printers, scanners or copiers must not disturb the work.
- The noise level in the office room must not exceed the recommended size of no more than 55 dB(A) for work requiring concentration.
- Dry air harms mucous membranes, so provide sufficient (natural) humidity.
Work breaks
If you work with concentration, you also need periods of relaxation. Several short breaks are more effective than one long one – this has been found in scientific studies.
How to release tension in five minutes
Heavy shoulders and tired back from sitting at your desk for so long? In just five minutes, targeted exercises increase well-being at work, release stubborn tension.
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