Finding it hard to study at home? Check out these tips for online learners to improve comfort, prevent injuries, and increase concentration and productivity
With the rise of online learning, more and more people are turning parts of their homes into classrooms. According to one study, 84% of all undergraduate students have experienced some form of distance education since the pandemic began in 2020. To make your home a proper learning environment, it's important to think about ergonomics. Ergonomic furniture like standing desks and adjustable chairs can help you focus, stay more productive, and even get better grades! Let’s explore how ergonomics can benefit at-home learners.
Learning isn't all about the brain. The body plays an important role, too. Here's how ergonomics can support both.
Clearly, there is a strong case for investing in ergonomic furnishings when studying or working, as it can vastly improve attention and lead to better results. To help you get started on the path to better ergonomics while studying from home, here are some tips to keep in mind.
Little changes can add up quickly, especially when you're at the computer for hours and hours. Outfit your home learning environment with the right tools for the job, and take care of yourself. Remember: you work and learn better when you feel better.
From extra space to ergonomic enhancements, these six gaming desk features will keep you comfortable, focused, and plugged in.
Gaming is serious business these days, and the latest gaming computers are staggering technological marvels. But where to put that gorgeous computer? They're often not the smallest units and can be real space hogs when placed on the desktop. And it just doesn't seem right to leave them on the floor. A good gaming desk can solve this with improved storage, wire management, ergonomics, and other key features. Here are six things to look for when buying a gaming desk.
One of the most important features is the size of the desk surface. It must be large enough to accommodate all of your gaming equipment, including your monitor, keyboard, and mouse. There should be enough room to move around and be comfortable while gaming. This includes dedicating desk space to accommodate peripherals and a monitor large enough to view both the game’s action and any streaming you're doing simultaneously.
Consider moving large gaming towers off of the desktop and onto a UPLIFT Desk Extension or Sidecar Shelf. This will free up desktop space while keeping the tower off the floor. The Desk Extension and Sidecar Shelf are dedicated platforms that keep the computer accessible while on display as the aesthetic centerpiece of your gaming space. Under-desk CPU holders work well for average sized computers and can be mounted underneath either the desktop or the Desk Extension.
Clearing off the primary desktop can help your space considerably, even if it's something as simple as using a clamp-on monitor arm, microphone arm, or cup holder.
Another important feature to look for in a gaming desk is storage. Ensure that the desk has locations for headphones, writing utensils, papers, controllers, and other gaming accessories.
Storing and organizing cables, chargers, and adapters is also important. Proper wire management prevents cords pulling or snagging when the desk height changes, and it completes the high-end, clean look of your desk. The best wire management solutions offer convenient battlestation reconfiguration, allowing you to swap out a mouse, speaker, or monitor without completely redoing your wire management.
When you're spending hours repeating the same motions over and over and over, ergonomics becomes exceptionally important. Make sure that the desk you choose is comfortable for long periods of time and does not cause any pain or discomfort. A height adjustable desk lets you find the sweet spot for back, neck, wrist, and arm comfort. Incorporating a keyboard tray and monitor arm(s) gives even more customization.
Additionally, using a standing desk gives you the opportunity to work more movement into gaming sessions by switching between sitting and standing occasionally. This helps combat the negative health effects of staying seated for long periods. Having a proper ergonomic chair also allows you to stay focused and comfortably supported during intense sessions.
Once you've got the computer tower in the right spot, all accessories installed and positioned, and the cables routed, you've likely dedicated many hours and dollars to putting together your dream setup. Ideally, this is something you'd do once and reap the benefits for years to come, but a broken desk can throw a wrench into those plans. Seek out quality brands with good reviews and comprehensive warranties (more on that in a sec) to protect your investment.
High quality desks tend to be much more stable and have higher lifting capacities, helping mouse movement and keyboard performance during competitive gaming sessions.
Finally, you ensure the gaming desk comes with a warranty—and not just any warranty, a comprehensive and long term one. All too often, manufacturers will have shorter term or even nonexistent coverage on the parts of a desk that fail the most. Be sure to check the fine print! UPLIFT Desk's warranty covers every component and piece of the desk, including all electronics and motors, for a full 15 years. That sort of coverage guarantees your desk will be working perfectly through thousands of hours of gaming and multiple generations of systems.
Taking these points into consideration when shopping for a gaming desk can help you narrow down options and find the perfect fit for your space, your gear, and your body.
Keep yourself in the game longer with UPLIFT Desk, and remember, real gamers don’t break and neither should their desks. Build your own gaming desk now.
Meet Out Youth, a nonprofit providing LGBTQIA+ youth and their caregivers with a drop-in community center, therapy, support groups, and more.
Each month, UPLIFT Desk works with a different charity or nonprofit to help them stay healthy and happy while they work to make our community a better place. The latest UPLIFT Desk Donation Program recipient, Out Youth, is a nonprofit organization that has been providing vital resources to LGBTQIA+ youth and their caregivers in Austin, Texas for over 33 years. Out Youth received ten UPLIFT V2 Standing Desks to help with the amazing work they do.
"We pride ourselves on standing up for LGBTQIA+ youth and their families," Out Youth Director of Programs & Operations Jaryn Holbrook Janeway said. "And now, thanks to UPLIFT Desk, we can literally stand while we do our life-changing and life-saving work!"
The organization provides a safe space for young people in this traditionally marginalized community to be themselves, and it offers a variety of services to help them thrive. This community faces numerous challenges, including bullying and discrimination, homelessness, mental health challenges, reduced access to healthcare, and limited resources for addressing these issues. Out Youth provides not only a safe space to turn but resources to help support the LGBTQIA+ community in Austin.
Out Youth offers a variety of programs and services, including:
The Out Youth drop-in community center is a place where youth can socialize with LGBTQIA+ peers and allies, go to counseling, receive essential items such as groceries, hygiene items, and gender-affirming clothing. Visitors can even check out books from the library. The center is open to youth ages 13 to 23 and is free to attend.
In addition to the community center, Out Youth also offers individual therapy, support groups, and case management services. Individual therapy is available for youth who are struggling with issues related to their sexual orientation or gender identity. Support groups are offered for youth who are dealing with similar experiences, such as coming out, bullying, or discrimination. Case management services are available to help youth access housing, food, healthcare, and other resources.
"Everyone we interacted with at UPLIFT Desk was kind, considerate, and affirming of our staff members," Holbrook Janeway said. "Though there have been many advancements for the LGBTQIA+ community since Out Youth was founded in 1990, things are still challenging. The ten free desks were nice, but to find that the people who work at UPLIFT Desk were even nicer will always be remembered."
The New York Times' Wirecutter's Most Popular Pick is the UPLIFT V2 Standing Desk.
The UPLIFT V2 Standing Desk once again made the top of Wirecutter's list, being chosen this time as the 'Top-pick standing desk' in Wirecutter's Most Popular Picks in July 2023, a list released August 1. This marks the seventh consecutive month on Wirecutter's most popular pick list, and it's no wonder. UPLIFT Desk has been ranked Wirecutter's best standing desk for the last four years running.
In Wirecutter's most recent review for the 2022-2023 best standing desk, they concluded, "After reevaluating our top picks and testing three new models, we’ve reconfirmed that the UPLIFT V2 is the best standing desk for most people. It accommodates a wide range of heights, it’s stable at even its tallest setting, and it features a greater variety of attractive customization options than you’ll find on any competitor."
They also cited the inclusive height range covered by the V2 frame. Together with the V2-Commercial frame, most people from 5' tall up to 6'9" can be accommodated without any modifications. That said, these height ranges can be expanded even further with keyboard trays, casters, and other ergonomic accessories. Both frames are tested for stability, strength, safety, and durability under the ANSI/BIFMA X5.5-2021 Stability Standards, and the UPLIFT V2-Commercial frame is also ANSI/BIFMA G1-2013 height standard certified.
The Wirecutter best standing desk requirements also included long-term reliability and support, both of which UPLIFT Desk has in spades. Many companies hide their Google reviews, but not UPLIFT Desk. We take pride in a 4.9 rating and over 3000 reviews! The warranty for all UPLIFT Desk products is 15 years. That leads the industry and covers every piece of every UPLIFT Standing Desk, including motors and electronics. The warranty can be extended another decade to a full 25 years of coverage for a nominal fee. World class customer service and support is at the heart of the company.
Wirecutter noted that "the UPLIFT V2 is the most customizable desk we've ever tested" and said, "You can truly make this desk your own." It's true, too. Both the V2 and V2-Commercial desks have options including four frame colors, hundreds of desktop options, and hundreds of accessories that range from monitor arms to modesty panels, whole office storage to whole lot of relaxation in the UPLIFT Under Desk Hammock.
The final category UPLIFT Desk aced in Wirecutter's standing desk test was related to desk assembly, refunds, and return shipping. The assembly instructions are second to none. The product designers themselves kick off that process, and the instructions are then edited, reviewed, and tested by actually building the product straight out of the box. Also offered are affordable assembly services for those who want a full service buying experience. If for whatever reason you're not satisfied, we also offer 30 day free returns with free return shipping.
The UPLIFT V2 Standing Desk is Wirecutter's best standing desk and most popular pick. Check out all of our standing desk models, and start building your own today.
Ergonomic chairs offer many points of adjustment. Here's the best way to find that perfect fit.
Ergonomic chairs are designed to provide comfort and support for the body while seated at a workstation. By properly adjusting an ergonomic chair, you can work more comfortably and productively for longer periods of time. Let's look at the different aspects of ergonomic office chairs and how to adjust them properly. While finding a good supportive chair is important, alternating between sitting and standing at an adjustable height desk is ideal and lessens the need for a $1000+ ergonomic chair because you won't be stuck sitting down all day.
Ergonomic chairs can come with all manner of adjustable settings. Here are the major ones and how to make them.
The backrest should be adjusted to support the natural curvature of your spine while keeping your shoulders relaxed and level. To adjust the backrest, move it up or down until the lumbar support is in the right area of your lower back.
Ergonomic chairs often come with built-in adjustable lumbar support features, which allow you to customize the amount of pressure applied to different parts of your spine and tailor the fit of the backrest. With the backrest adjusted properly, sit back in the chair and find where the small of your back lands. This is where the lumbar support should be positioned. Adjusting this feature reduces strain on lower back muscles and improves posture while maintaining the critical lumbar curve.
The recline and tilt angle should be adjusted to keep your feet flat on the floor and your knees at a 90° angle to your hips. UPLIFT Desk ergonomic office chairs use a carefully designed synchro-tilt mechanism that maintains a 2:1 recline angle ratio to open the hips and keep feet on the floor when reclining. Adjustments to these settings are handled differently on different chairs, and some allow for locked recline positions.
The seat height should be adjusted so that both feet are firmly planted on the ground when seated upright with a 90° angle at the knee and hip joints.
The seat depth should be adjusted to allow a 2-3" gap between the edge of the seat cushion and the backs of the knees when sitting all the way back into the chair. A chair with a waterfall seat edge also helps keep circulation flowing throughout both legs by preventing pressure build-up behind the knees.
Adjust the armrests to provide support without putting too much pressure on the forearms or straining the arms when typing or mousing. Armrest adjustments can include height, width (or distance apart), tilt, and rotation angle. Make sure your relaxed, bent arms rest comfortably on the armrests with a 90° bend in the elbows and full contact is being made along the length of the forearm for full support.
The headrest is an important part of any ergonomic chair. It should be adjusted so that it supports the weight of the head when you lean back in your chair. Ensure that the headrest is not pushing your neck forward or backward too far—it should be positioned so that the neck is in a neutral position and aligned with the spine. To adjust the headrest, simply move it up or down until it feels comfortable against the back of your head.
It's important to remember that an ergonomic chair is not a substitute for proper posture or moving throughout the day. Avoid hunching or slouching over while using your desk/workstation, as this can cause long-term damage to your spine over time. Additionally, it's important not to get too comfortable in your chair. Try setting an alarm every hour or two as a reminder to stand up and stretch your legs and arms or take a quick walk before sitting back down in your chair. This will help prevent stiffness, fatigue, and poor circulation that comes from staying in one position for too long. Alternating between sitting and standing at an adjustable height desk is ideal. Check out the UPLIFT Desk App for easy reminders to change position.
Regular movement is essential to maintain good health and performance, especially during a workday. Numerous studies have demonstrated the immense value of regular physical activity, with one study conducted at the University of Sydney finding that workers who exercised for 15 minutes every hour were 12% more productive than those who stayed seated throughout their day. This is due to the fact that regular physical activity helps improve circulation, energy levels, and encourages the production of endorphins which can help reduce stress and anxiety.
Ultimately, an ergonomic chair is only one part of a healthy work environment. While it can help you maintain proper posture while seated at your desk/workstation, it's important to remember that regular movement and exercise are essential to your overall well-being. Taking breaks every hour or two for a few minutes of movement can help keep your body healthy and your mind sharp throughout the day. A standing desk can help you stay active while working, but it's important to remember that even with an ergonomic chair and standing desk, regular movement is key.
Find freedom from lower back pain with these ergonomic strategies for a happier and healthier work life.
Lower back pain is a common issue among adults, with up to 80% of people experiencing it at some point in their lives. It can be caused by sitting with poor posture for long durations, lifting too much weight, or even stress, anxiety, and lack of sleep. Fortunately, there are several strategies you can implement to help reduce lower back pain while working at the office.
Solutions like ergonomically designed chairs, footrests, and standing desks can help relieve pressure on your spine and improve circulation throughout your body. Anything you can do to move through healthy postures more frequently during the day has been shown to help repair and prevent many back issues. Taking regular breaks to stretch and walk around (or use a treadmill desk) will provide relief from tension and discomfort associated with sitting for long periods of time. Finally, practicing mindful techniques like deep breathing exercises can also help relax back muscles that may be contributing to the discomfort you're experiencing.
When it comes to addressing lower back pain, ergonomics plays an important role. Assessing your work environment and making sure it provides adequate support can help prevent back issues from occurring. This may include getting an ergonomic chair that fits your body and offers an adjustable seat height, lumbar support, and other key ergonomic features. As well as adjusting desk height to allow sitting in a comfortable, ergonomic posture while completing a task. An often overlooked benefit of a standing desk is that it fixes seated height issues, too. Sitting at the ideal height for each task and having the ability to fine tune the seated height throughout the day to keep the wrists straight while mousing, typing, or doing other tasks is just as important as spending time standing at the desk.
Additionally, proper ergonomics also involves educating your team on correct posture while they are performing tasks such as sitting at their desks or lifting objects. For example, when lifting an object off of a shelf or desk, bending at the knees rather than the waist avoids putting unnecessary strain on the lower back. Team members should also take regular breaks throughout the day in order to give their bodies a break from repetitive motions associated with certain tasks that may contribute to lower back pain over time.
As people strive to increase productivity and comfort in the workplace, height adjustable desks are becoming increasingly popular as a way to promote lower back health. Studies have shown that standing at a desk periodically throughout the day can help alleviate aches and pains associated with long periods of sitting. Standing at a height adjustable desk can also help strengthen the muscles in the body's core, which in turn helps keep the spine in proper alignment. The ability to adjust desk height also allows for the user to find their most comfortable working position on any given day. Ergonomists like to say that the best posture is the next posture—keep moving! Standing desks help you move more.
A key benefit of standing desks is that they allow users to switch between sitting and standing positions throughout the workday while still being productive. This can help team members to remain more active and alert while also avoiding physical strain due to prolonged periods of sitting and static postures. This is especially beneficial for those who spend all day hunched over in an uncomfortable chair or slouching during extended periods of typing. Additionally, studies suggest that alternating between sitting and standing helps reduce fatigue and increases energy levels. In particular, standing at regular intervals has been linked to increased focus and creativity for workers engaged in mentally demanding tasks.
Using an adjustable height desk also reduces stress on the body since it allows you to adjust your workspace according to your size and shape. This is important because if you are not comfortable in your work environment, then there is a higher likelihood of experiencing tension and pain due to poor ergonomics. Being able to raise or lower your desk surface according to what's most comfortable for you personally helps ensure that you can maintain optimal posture throughout the day. Read more about the benefits of a standing desk.
Ergonomists stress the importance of movement and changing postures for good reason. Studies have shown that exercise can help to strengthen the core muscles that support the spine and reduce pressure on sensitive areas. It has also been found to be more effective than analgesic drugs for relieving chronic lower back pain, as well as an effective way to reduce debilitating pain and stay more active.
Studies conducted at the University of Alberta in Canada showed that strengthening exercises were highly effective in reducing lower back pain when combined with other interventions such as stretching and aerobic exercise. The study participants did a set of core strengthening exercises three times a week for eight weeks and reported significant improvements in their lower back pain symptoms.
Stretching is another important component for treating lower back pain. A review paper published in Physical Therapy concluded that incorporating stretching into daily activities can help with overall muscle flexibility and reduce risk factors associated with developing or exacerbating chronic lower back pain symptoms. Additionally, dynamic stretching which involves movement rather than static holds may be more beneficial because it encourages better coordination between muscles which helps improve posture, balance, and stability.
The office environment should be a place of comfort and productivity, both of which can be enhanced by proper ergonomics and movement. Ergonomic office furniture, such as adjustable chairs and standing desks, allow individuals to work in comfortable, neutral postures. Moreover, having access to accessories, such as footrests and standing mats, or cushioned ergonomic stools can help prevent discomfort from prolonged sitting or standing.
In addition to an ergonomic office setup, it is important for individuals to move more throughout the workday. Even just a few minutes of walking around the office helps reduce physical stress on the body and increases blood circulation. Or add lots of movement with a treadmill desk. By changing positions, adding movement throughout the day, and being aware of your posture, you can help make office work related lower back pain at work a thing of the past.
Take full advantage of the primary, secondary, and tertiary ergonomic work zones.
Working in an ergonomic environment promotes better posture, reduces muscle fatigue, and increases overall efficiency. A well organized ergonomic desk is one of the most important elements of a productive workspace. By understanding what an ergonomic zone is and how it contributes to your workspace, you can optimize layout and accessory placement to work smarter at any workstation. Let's take a closer look at the different zones that make up an ergonomic desk.
The primary work zone contains items used on a regular basis. This includes your computer monitor, keyboard, mouse, and other in-use accessories such as documents or folders. The goal of this zone is to ensure that all necessary items are within easy reach so that you don't need to strain or stretch too far when accessing them.
The secondary work zone contains items you may not need on a daily basis but still want within easy reach. This could include phones, books, files, pens, pencils, calculators, and other office supplies. By keeping these items close by but slightly out of reach from your primary work zone, you can stay organized while also optimizing your productivity levels and reducing distractions as much as possible.
The tertiary (third) or peripheral work zone contains items that are used less frequently than those in the primary or secondary zones but still form part of your regular workflow. These could include printers, scanners, infrequently used books/manuals and larger documents. By keeping these items out of sight but easily accessible when needed, you can minimize disruptions while maintaining efficient workflow processes throughout the day.
By understanding the different zones of your desktop and how they fit into your overall workspace, you can create an ergonomically optimized environment that is tailored to your needs. Here are some practical tips for optimizing the ergonomic zones of your desk:
By following these tips and keeping the three ergonomic desk zones in mind, you can create a workspace that will help you maintain your productivity and stay healthy.
Something as simple as moving more throughout the day can have a host of physical and mental health benefits.
Do you sit at a desk all day? If so, you're not alone. Many office workers spend the majority of the day sitting down, which can be bad for your health. Luckily, combatting the detrimental impact of sitting all day is achievable, and one easy strategy is incorporating more movement into your daily routine.
Studies have shown that sitting for long periods of time is linked to a number of health problems, including obesity, type 2 diabetes, and heart disease. When seated, your body is in a static position. This means that your muscles are not contracting and expanding like they do when you stand or walk. This can lead to a decrease in the amount of blood flowing to your legs and feet, which can cause swelling, varicose veins, and other ailments.
From boosting energy levels and improving concentration, to strengthening muscles and reducing stress, moving more during the day can have a huge impact on both your physical and mental wellbeing. Read on for six surprising benefits of moving.
1. Moving more at work can improve your mood and help you to feel more alert.
Research conducted by the American Psychological Association in 2020 showed that people who moved more at work experienced an average of 20% higher levels of alertness and productivity than those who remained inactive during their working hours. Not only did these individuals report increased energy throughout the day, but they also felt more positive about their job tasks and workplace environment.
Another study, published in Frontiers in Human Neuroscience and conducted by the American Psychological Association, sought to measure the effects of moving more during work hours on alertness, productivity, energy levels, feelings towards tasks and workplace environment, and overall mood. The research focused on office workers who spent most of the day sitting at a desk and found that when people moved around every 30 minutes while working they reported feeling happier than those who sat continuously throughout the day. The researchers also noted that frequent movement was linked to higher levels of focus and productivity among participants.
Yet another study conducted by Harvard University showed that standing up for as little as two minutes every hour helped improve cognitive function by increasing blood flow to the brain. This suggests that taking regular breaks from sitting down could be beneficial for keeping you mentally sharp throughout the day.
2. Movement can increase productivity levels.
Studies have found that standing desks can help improve focus and productivity in the workplace. A Harvard University study found that when participants used standing desks throughout their workday they reported feeling more alert than those who sat continuously during the same period. Additionally, this research also showed that these individuals experienced lower levels of fatigue compared to those who remained seated for extended periods throughout the day.
A study published in Frontiers in Human Neuroscience sought to measure how standing desks impacted creativity among office workers and found that participants with access to standing desks were able to generate new ideas significantly faster than those without them—suggesting that using a standing desk can help boost creativity as well as productivity in the workplace!
3. Walking around or stretching every few hours helps reduce stress levels.
Walking or stretching every few hours can be a great way to reduce stress levels in the workplace. A 2020 study conducted by Stanford University found that people who moved more frequently throughout their workday experienced 25% lower levels of stress than those who remained inactive during the same period. This suggests that taking regular walking breaks from sitting down or standing, even if only for a few minutes, can help to release tension from your body and lower stress levels. Another great option for walking at work is a treadmill desk.
Moreover, this study showed that those who moved more often also reported feeling calmer and less anxious throughout the day compared to their sedentary counterparts. This suggests that moving more at work can be an effective way of managing feelings of stress or anxiety.
4. Moving more improves circulation, important for delivering oxygen and nutrients to your cells.
Movement increases circulation by activating the muscles and stimulating blood flow. This increased blood flow helps to deliver oxygen and nutrients to cells more efficiently, allowing you to stay energized and alert throughout the day.
Circulation is also important for providing the body with energy, as it helps to deliver glucose from food and oxygen to cells that need it. Studies have shown that people who move more often during the workday experience higher levels of energy compared to those who remain seated for extended periods. This suggests that moving regularly can be beneficial for keeping your energy levels up throughout the day.
5. Movement can help reduce your risk of heart disease, type 2 diabetes, and various types of cancer.
Regular physical activity has been linked with a reduced risk of several chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer. According to a 2020 study published in the American Journal of Public Health, regular physical activity can reduce the risk for these conditions by up to 20%. Additionally, research from the Centers for Disease Control and Prevention (CDC) found that people who move for at least 30 minutes every day were 15% less likely to develop high blood pressure than their sedentary counterparts.
The amount of physical activity needed to reduce the risk of chronic diseases varies from person to person, but it is generally recommended that adults get at least 150 minutes of moderate-intensity physical activity every week. Adding more movement into your day, such as taking walking breaks or using a standing desk, can help you reach this goal quickly and on a regular basis, helping reduce your risk of developing chronic diseases.
6. Movement has been shown to improve cognitive function and protect against age-related decline.
One way in which movement improves cognitive function is by increasing blood flow to the brain. A 2020 study published in The American Journal of Physiology found that aerobic exercise increased blood flow to the hippocampus, an area of the brain associated with learning and memory formation. This suggests that engaging in regular physical activity may help to enhance cognitive performance over time. Additionally, this study showed that those who exercised regularly had better scores on tests related to verbal fluency compared to those who remained sedentary during the same period.
Movement protects against age-related decline by reducing inflammation levels within the body. Inflammation can damage neurons within the brain, leading to impaired cognition over time. However, according to a 2019 study published in Ageing Research Reviews, regular physical activity has been shown to reduce systemic inflammation levels significantly, leading to improved cognitive performance and protection against age-related decline.
If you have a desk job, there are some things you can do to reduce the risks associated with sitting all day. First, try to get up and move around every 30 minutes or so. Even just a short walk down the hall will get your muscles moving and increase blood flow. Or try a treadmill desk.
Secondly, make sure that your workstation is set up properly. A supportive, ergonomic chair should be set to a height that allows your feet to rest flat on the floor, and the lumbar back area should be supported. If possible, invest in a standing desk or a less expensive height adjustable desk converter (note that converters don't fix seated desktop heights—a full standing desk is preferred), so you can alternate between sitting and standing throughout the day. Additionally, adding a motion board to your standing desk setup can further increase your ability to incorporate movement into the workday.
Regular exercise is important for maintaining good health, but sometimes it can be difficult to find the time or motivation to get moving. However, even small changes that everyone can make to increase daily activity levels are beneficial. For example, instead of sitting at a desk all day, try using a standing desk or taking regular walk breaks. These simple changes can have a big impact on your overall health and well-being—both mental and physical.
Feel better, stay healthier, work happier. Check out these tips for meeting fitness goals with the help of ergonomics.
Proper ergonomic practices can help you interact with your work environment better and be more efficient. Other benefits include improvements to your health, productivity, and fitness. With just a few simple changes to your workstation, you can achieve results and get closer to those fitness goals. Harness these four ergonomic tips to stay healthy in the long run!
Using a standing desk is a great way to add more movement and activity to your workday, helping you move more and get more fit. Studies have shown that standing for at least three hours a day can reduce the risk of cardiovascular disease by up to 147%. People who use standing desks also tend to burn more calories than those who remain sedentary throughout the workday.
Research has also revealed that using a standing desk can help improve posture, reduce fatigue, and boost productivity. Employees can experience an improved mood and increased focus due to increased blood flow throughout the body. Standing desks are also beneficial for muscle engagement and coordination.
In addition to the physical benefits of using a standing desk, people who use standing desks find it easier to stay alert and engaged compared to if they had been seated all day long. All these advantages add up to healthier habits that can help contribute toward achieving one's overall fitness goals.
It's well known that physical activity has a positive effect on overall health. Regular movement and stretching helps to improve circulation, reduce the risk of cardiovascular diseases, prevent joint stiffness and pain, increase strength and flexibility, and even boost mood and focus. In comparison, staying seated for extended periods of time can lead to poor posture and negative health outcomes such as obesity, diabetes, cardiovascular issues, and more. This is why it is so important to incorporate regular breaks into the work day.
Ergonomic office furniture can be a great way to support healthier habits at work. By using adjustable chairs with good lumbar support or a standing desk with an anti-fatigue mat underneath, you can encourage better posture during the day while boosting energy levels (bonus points for adding a motion board, treadmill, or bike to your height adjustable desk). A standing desk can also help prevent stiffness or muscle fatigue caused by sitting in one position for long hours.
Finally, taking breaks is essential if you want to reach your fitness goals while working from home or office. Just like any other exercise routine, it's important that these breaks are frequent enough to become part of your daily routine. Try to move around or stretch every hour or so to give yourself a break from sitting all day long. Taking short but frequent breaks throughout the day will not only help keep you energized but also help provide needed physical activity which then translates into better fitness outcomes over time.
The importance of ergonomics and posture with respect to recovering from exercise cannot be understated. Proper ergonomic office furniture, such as adjustable chairs with lumbar support, standing desks with anti-fatigue mats, and other items that promote proper posture are invaluable in helping to facilitate recovery. Ergonomic postures help decrease muscular fatigue, reduce the risk of injury due to overuse or incorrect muscle activation, and improve the circulation of blood throughout the body, aiding in muscle recovery.
Statistics show that those who maintain ergonomic postures during their daily activities have a significantly better chance at recovering successfully from a workout. According to one study by the University of Rochester Medical Center, 77% of people who took part in an ergonomic intervention program reported improved comfort levels and 62% felt that their musculoskeletal pain was reduced following their participation in the program. Furthermore, another study conducted at Stanford University found that improved seated postures helped reduce perceived discomfort levels by up to 83%.
Aside from these statistics, maintaining good posture is essential for avoiding injuries and strains caused by incorrect muscle activation during exercise. Poor posture can cause muscles to become overworked or strained more easily due to an imbalance between muscle groups on either side of a joint. This can lead to significant discomfort or even more serious problems such as ligament tears or chronic pain issues if not addressed quickly. Proper posture before, during, and after exercise helps prevent these types of injuries while also allowing one's body to perform more efficiently and effectively.
Sitting is an important part of achieving fitness goals, as it helps give the body time to rest and heal from physical activity and standing. It can also be beneficial for overall well being, as sitting in an ergonomic office chair supports the lumbar region of the back. By taking regular breaks throughout the day to sit in a supportive chair, you can allow muscles and joints to rest while still being productive.
One study conducted at the University of Texas found that those who take regular breaks during the day to rest in an ergonomic office chair experience fewer episodes of musculoskeletal pain than those who stand all day. But definitely do not sit all day, either! This study found that participants who took regular breaks throughout the day had significantly lower rates of foot, back, and neck pain than those who did not. Furthermore, these participants also reported less fatigue and better concentration levels compared to their counterparts.
An ergonomic office chair provides more than just comfort; it also helps support the back and neck by providing lumbar support while helping maintain proper posture. Poor posture can lead to a number of problems such as muscular fatigue or strain, which can result in injury or chronic pain if not addressed quickly. Properly supporting the back and neck with an ergonomic office chair helps reduce these risks by allowing the body to rest in a way that promotes proper back and arm posture.
When sitting in an ergonomic office chair, it is essential to make sure your feet are flat on the floor or that you're using a footrest for support. A supportive backrest will ensure that your lower back is properly curved and supported to prevent slouching. In addition, having your feet flat on the floor reduces the risk of developing issues associated with too much seat pressure on the back of the knees on the sciatic nerve.
Using ergonomic standing desks and chairs is a great way to reach health and fitness goals while still doing productive work. If you're looking for an effective way to stay healthy and productive at the same time, investing in ergonomic furniture is certainly worth considering! So why not take action today and make your workspace more conducive to achieving your health and fitness goals?
For workers making the transition to working from home, the adjustment can take some getting used to. Here are some things to keep in mind if you'd like to make the change as smooth as possible.
You and your employer will first want to ensure that you’ve made the technical arrangements necessary to successfully maintain a productive workflow with as little interruption as possible. This includes arranging computers, bandwidth, monitors, and webcams to stay connected with the organization. Investing in quality technology is essential here, as it can help prevent disruptions in the flow of your workday and communication with your teams.
If you can avoid it, do not work in the shared family spaces such as the living room or kitchen. Build a permanent workspace in a study or spare bedroom where you can focus on your work and avoid the distractions of family, roommates, and pets. Using a good pair of over-the-ear headphones with noise cancellation and listening to instrumental music works well to focus the mind and keep out distractions, greatly improving productivity.
The next worthy investment you can make in this new dedicated home workspace is comfortable, productive office furniture. Spending long hours working at a table or desk that isn’t designed for the task can become uncomfortable and even painful. Sitting at the kitchen table or counter can work well for a short amount of time, but not all day. A poor office setup can lead to discomfort and negatively impact your sense of well-being and ability to concentrate. Adjustable height desks, monitor arms, keyboard trays, and ergonomic office chairs are all invaluable tools that can ensure you maintain the proper ergonomic positioning and level of comfort needed to focus and stay healthy. Alternating between sitting and standing throughout your day has proven cardiovascular benefits, while also improving your work performance and energy levels during the workday. And with an adjustable height desk you’ll be able to work at the exact, perfect height for you, whether you’re seated or standing.
Movement throughout the day is just as important as having the right office setup. Set a timer to remind you to alternate between sitting and standing every hour while you’re at your computer. You’ll want to occasionally exercise and stretch throughout the day as well. Avoid sitting in the same position for hours; switch it up and keep your blood moving. Taking short breaks, stepping outside for fresh air and taking a quick walk around the neighborhood can clear the mind and focus your energy so you can return to work with renewed vitality and creativity.
By following these simple precautionary guidelines, you will be in a great position to keep your work and body moving forward without interruption. A smooth transition into a comfortable home workspace doesn’t have to be difficult and will prove beneficial to both the organization and the individual.
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