For office workers, sitting in front of a computer for a long time to work can easily lead to sub-health conditions, such as eye fatigue, cervical spine pain, low back pain and other problems. In order to stay away from sub-health, it is important to take the right health regimen. Here are our exclusive health guides for office workers to help improve their work environment and Xi habits and improve their health.
First of all, correct sitting posture and desk and chair setting are the basis for the prevention of cervical and lumbar spine diseases. Make sure the office chair is so high that your feet are flat on the floor and your knees are bent at 90 degrees. The computer screen should be placed at eye level to reduce pressure on the neck. While working, keep your back upright and your shoulders relaxed, and avoid holding one position for long periods of time.
Secondly, regular rest and eye protection are also very important. After every 45 to 60 minutes of work, get up and move for 5 to 10 minutes and do some stretching exercises to relieve tension in your muscles and joints. In addition, you can look into the distance for 20 seconds every 20 minutes to reduce eye strain. Maintain adequate indoor lighting to reduce eye irritation from the screen.
Third, maintaining a proper indoor environment can also help improve sub-health. The temperature and humidity in the office should be kept at a comfortable level. An environment that is too hot or too cold can affect productivity and physical comfort. Open windows regularly for ventilation to maintain air circulation and reduce indoor pollution.
Next, healthy eating Xi is equally important for maintaining good health. Avoid long-term consumption of fast food and high-calorie foods, and eat more fresh vegetables and fruits. Maintaining adequate water intake and drinking green tea or flower tea in moderation can help refresh the mind and boost metabolism.
In addition, moderate physical activity is very effective in improving sub-health conditions. Doing aerobic exercise outside of work, such as brisk walking, swimming or cycling, can strengthen your heart and lungs and reduce stress at work. In addition, practicing Xi yoga or Pilates can strengthen the core muscles, improve sitting posture, and prevent low back pain.
Sleep quality should not be overlooked. Getting 7 to 8 hours of quality sleep each night can help the body recover and regenerate. Avoid excessive caffeine intake and electronic devices at night to create a quiet and comfortable sleeping environment.
Finally, it is equally important to maintain a good mindset. When you encounter stress at work, learn to release it wisely, such as communicating with colleagues, taking deep breathing exercises Xi or taking short walks. Maintaining an optimistic mindset can help reduce stress and increase productivity.
In short, with the right sitting posture and office environment settings, regular rest and eye protection, maintaining a suitable indoor environment, healthy diet, moderate exercise, good sleep and a positive attitude, office workers can effectively improve their sub-health status, improve their physical health and quality of life. Remember, maintaining health is a long-term process that requires constant attention and effort.