Since COVID-19 began, more than half the working U.S population moved to a home office, or more likely the living room couch, dining room table or kitchen counter. Working from home may sound ideal, no long commutes or traffic gridlock, no dress code, no office distractions, greater freedom, and the comfort of being in your own home environment. While it does have its benefits, working from home can have its vulnerabilities when it comes to maintaining physical well-being.
“It seems we’ve traded out the headaches of long commutes and rush hour traffic and replaced it with stress caused by social and professional isolation, and the aches and pains from poor home office ergonomics,” says Megan Greer, Worksite and Policy Lead at Blue Zones Project.
It is estimated that musculoskeletal disorders (MSDs) have an economic burden in excess of $150 billion in North America each year. “All of the sitting of modern life is an outright denial of our true nature,” says Stephen D. Stohler, Doctor of Chiropractic at Fundamental Health Solutions in Naples. “We spend a lot of our work hours sitting, hunching over our smartphone or computer. All of this time sitting in a slumped position with poor posture puts strain on our neck and back and can significantly affect the muscles and the body.” Dr. Stohler sees this problem being inflated by the amount of people working from home who do not have a proper desk or chair to use. “Most furniture is designed to look good more than it is designed to support your spine properly, and most of us focus on comfort when we sit instead of good posture,” he says.
Dr. Stohler recommends getting a stand-up desk or if circumstances don’t allow it, then set a timer and get up at least once every hour and walk around for at least five minutes. If you are sitting, it’s important to be conscious of your posture. Proper office ergonomics helps to avoid injury by keeping the neck, back and torso aligned properly while working. For a full explanation and illustration on proper office ergonomics, visit the National Institutes of Health Office of Research Services website.
Movement breaks play a large part in maintaining physical well-being when working from home according to Nino Maggadino NASM CPT- Fitness Instructor at Max Flex Fitness. “When you take a break, move to a different area and stretch versus sitting in place,” says Nino. “I recommend doing some standing hip flexor stretches and if you can do it outside while getting some fresh air, even better.” Nino also recommends moving naturally by taking a walk while you are stuck on a long call or are in a brainstorm meeting. “Natural movement increases blood flow to the brain and will improve cognitive function and productivity,” he says. “It could also help generate your next great idea!”
Nino adds that excess sitting can slow down metabolism and lead to weight gain that can directly contribute to many other health issues. To help fight this problem, he recommends that you regularly schedule formal exercise into your calendar. “You are 40 percent more likely to exercise when it is scheluded,” he says. For more fitness tips and exercises from Nino, visit Fitnesscoachnino.com/programs.
Blue Zones Project invites you to a 30 Minutes for 30 Days Challenge. Starting September 1st, we are challenging you to commit to exercising for 30 minutes a day no matter how, when, where or what. This means you can break it up into three 10 minute sessions, move for 15 minutes in the morning and another 15 at night, or just do 4 minutes of jumping jacks at the top of every hour during your work day. Any kind of movement counts! Track your progress on the form that will be provided to you after you register and if you complete the challenge, you’ll be entered to win a free dinner for two at a Blue Zones Approved Restaurant! Visit 30days30minuteschallenge.eventbrite.com to register.