Health and flex work – a few quick tips

In the past couple of years many of us have got used to working from home, which have led to positive effects such as less time spent commuting.
But the new work from home/flex work paradigm have led the way for new problems.
The lack of real world human interaction aside, personal health issues and poor ergonomics are probably the most common problems.
But fret not! A few simple tweaks can make a big difference.

Stop chimping

An ergonomic work space is important and can be easily achieved by keeping a few things in mind.
Avoid sitting bent over your laptop with your hands under your chin – unless you are a chimpanzee 🦍.
To promote a more pro-human posture it can help to have:
🐵 a good table with a chair that allows for a optimal height that relaxes your shoulders and arms. Optimal work setup
🐵 an external monitor adjusted to a correct viewing angle/height alternatively an laptop stand – i.e.: r-go-riser laptop stand.
🐵 an external keyboard – easier to adapt when it can be moved independently of the screen.
🐵 external mouse – easier to adapt than the built in track pad.

Let there be light

Natural light promotes mental and physical health by regulating the body’s natural rhythm.
The opposite – a dark or dimly lit workplace can strain the eyes and lead to fatigue, headaches, and impaired vision.

I like to move it, move it!

Make sure to exercise and/or stretch during the day – yoga or other mobility training helps to keep you alert.

Mobility training increases the blood flow and prevents common problems associated with sedentary work, such as tight hips and back pain.
The increased blood flow also makes you more alert and will most likely leave you feeling more energised and make you perform better.
If you plan to work out every Monday and Wednesday and want to be reminded – you can always create a recurring burp that tells you when it’s time to pack your gym bag!

Listen to your body – take breaks

Studies shows that a 20 minute break every 90 minutes is the most efficient way to go, since this schedule is in tune with your body’s natural rhythm.
If you prefer not to stare at your watch all day (that would be inefficient and boring) you could use at screen timer app i.e.. BreakTimer