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Female freelancer in her casual home clothing working remotly from her dining table in the morning. Home kitchen in the background.

Female freelancer in her casual home clothing working remotly from her dining table in the morning. Home kitchen in the background.

As I’m writing this, it is Friday afternoon and I’ve had a busy week at the office, naturally spending a lot of time on the computer. Those who follow my blog know that I love what I do, I really do. But as fallible humans with human bodies, we tend to get tired and long hours of staring at a screen can lead to tired eyes, headaches, lower back pain and a range of less-than-ideal physical manifestations of productivity.

Going into a weekend of relaxation, time on the beach, and vegging out with the family, it is important to be in good mental and physical condition to really enjoy, relax and unwind to get you in the right space for the next week ahead.

According to Dr. Mercola, the average American office worker can sit for 13 to 15 hours a day and he says that sitting for extended periods of time is detrimental, even to fit athletes who exercise regularly. Therefore, it is vital to make your surroundings as pleasant and conducive to good health as you possibly can, and to move as much as can.

1. Stand (Don’t Sit) and Work

The nice thing about being an entrepreneur is that you can invest in a treadmill or standing work station that allows you to work out as you perform your job functions.

2. Get an Adjustable Desk

Keep your neck, head and shoulders in a comfortable position by keeping your screen at eye level. You shouldn’t look down any more than 10 degrees.

3. Take Frequent Breaks

Set a timer for 25 minutes of vigorous, focused work activity, before taking a 5 minute break. During your break, jog on the spot, do jumping jacks, or run up and down the stairs a few times. Too tired to exercise? Do a few stretches.

4. Look After Your Eyes

Sitting by the computer places strain on your eyes. Our parents told us that our eyes would become stuck if we crossed them, and to some extent, that more or less applies to staring at a screen all day. The eyes become atrophied to a certain position. That’s why it is important to rest and exercise the eyes regularly.

5. Snack Smartly

Do you get cravings when you work long hours? Do you reward yourself for achievement, stresses, closing new deals, and  commiserating? Emotional eating is one of the biggest concerns for people who spend a lot of time in the same position. Avoid cravings and binges by eating a healthy, balanced diet and drinking plenty water.

6. Buy a Salt Lamp

According to the American Lung Association, more than 142 million Americans are inhaling too much unhealthy air. The Environmental Protection Agency found that indoor air is 2-5 times more polluted than outdoors. That’s why it’s a good idea to invest in a Himalayan salt lamp. I did that last week and I can already feel the difference.

Pure salt lamps release negative ions, which in turn remove airborne contaminants by attaching to positively charged allergens. In the office, a salt lamp also reduces the effects of electromagnetic fields on our bodies, thus helping with relaxation, better sleep and concentration, and improved immune function.

Do you have any more tips for improving your health in the office? I’d love to read them in comments below.