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How to Create a Simple Self-Care Routine During Work

18 Apr. 2023
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Self-care is essential to maintaining physical and mental health, especially in a fast-paced environment. With the increased pressure of work and long hours spent sitting in front of a computer, it is easy to neglect self-care. However, a simple self-care routine during the working day can help improve your overall well-being and productivity. This article will discuss some simple self-care practices you can incorporate into your workday.


#1: Invest in an Ergonomic Chair


The first step to creating a self-care routine during work is to ensure that you sit on a comfortable and supportive office chair. Ergonomic chairs support the spine's natural curve and reduce pressure on the lower back. Sitting on an ergonomic chair for long hours can prevent back pain and improve posture. Consider adjustability, lumbar support, and cushioning factors when shopping for an ergonomic chair.


Ergonomic office chairs introduce many benefits that promote circulation and reduce the risk of injuries such as carpal tunnel syndrome, neck strain, and back pain. If you spend long hours sitting at a desk, an ergonomic chair is a worthwhile investment for your health and productivity.


#2: Take Frequent Breaks


Sitting for long hours can cause stiffness and strain the muscles. Taking frequent breaks can help reduce the risk of these problems. Experts recommend that you take a 5 to 10-minute break every hour. During this time, stand up and stretch your legs and arms. Walking around the office (or home) or doing light exercises can also help improve circulation and reduce fatigue.


Taking a break benefits your physical and mental well-being by reducing the risk of musculoskeletal problems, increasing energy levels, reducing eye strain and lowering stress levels. So there is no reason you should not be taking regular breaks.


#3: Consider Using a Standing Desk


Standing desks are becoming increasingly popular in the workplace, and for a good reason. Standing while working can improve posture, increase energy levels, and reduce the risk of developing health problems such as obesity, diabetes, and cardiovascular disease. If you are new to standing desks, start by standing briefly and gradually increase the time spent standing.


A height-adjustable desk is excellent for self-care because it promotes movement, improves mood, and even burns a few extra calories.


#4: Adjust Your Desk Height


Having a desk at the right height can help prevent neck and back pain. Adjust your desk height so that your arms are at a 90-degree angle when typing and your feet are flat on the floor. This can help improve circulation and reduce strain on the muscles. The positioning of the desk is critical; not only does it promote good posture, but it can help increase productivity and enhance your overall well-being.


#5: Keep a Glass of Water Nearby



Staying hydrated is crucial for maintaining good health. Drinking water throughout the day can help prevent fatigue and improve concentration. However, remembering to drink frequently can be tricky, especially if it's not something you already do regularly. Keeping a water bottle nearby can also remind you to take frequent breaks, and perhaps downloading a reminder app for your phone will help you remember to stay hydrated at regular intervals.


#6: Practice Deep Breathing


Taking a few deep, controlled breaths throughout the workday can help reduce stress and improve focus. Deep breathing exercises can be done at your desk and take only a few minutes. Breathe slowly through your nose, hold for a few seconds, and exhale through your mouth. Repeat this for a few minutes, and you will feel refreshed and re-energized. For such a small exercise, breathing exercises activate the body's relaxation response, which helps reduce stress and anxiety levels.


#7: Practice Mindfulness


Mindfulness is the practice of being present in the moment and focusing on the here and now. Practising mindfulness can help reduce stress and improve mental clarity. For example, you can practice mindfulness at your desk by taking a few deep breaths and focusing on your breathing rhythm. You can also close your eyes and focus on the present moment, observing your thoughts and emotions without judgment.


There are several apps available on your mobile app store that feature mindfulness exercises. Such exercises only take a few minutes and produce benefits that can positively impact the rest of your day.


Concluding Remarks


In conclusion, creating a simple self-care routine during work can improve overall health and well-being. For example, investing in an ergonomic chair, taking frequent breaks, using a standing desk, adjusting your desk height, keeping a water bottle nearby, practising deep breathing, and practising mindfulness are all simple methods you can easily incorporate into the workday. Taking care of yourself can improve productivity, reduce stress, and improve work-life balance.


At FlexiSpot, we believe in the power of ergonomic design; check out how we can help you achieve workplace well-being.

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