Best exercises at work to prevent work related injuries

Best exercises at work to prevent work related injuries

This blog details about the best exercises you can do at work to prevent work related injuries. In today’s fast-paced technology-driven world, many spend long hours at desks. This is often necessary for productivity. It can also lead to a variety of work-related injuries and health issues. Poor posture repetitive movements and prolonged periods of inactivity contribute to discomfort. These factors also lead to more serious conditions over time. However, incorporating regular exercises and ergonomic practices into your workday can significantly reduce these risks. This blog will explore the best exercises you can do at your work desk and how to prevent common work-related injuries. All of us should engage in moderate exercise for at least 150 minutes every week. And that means both cardio exercises, such as running or other activities that get the heart rate up, and weight-bearing work.

When and how you get that work in is for you to decide. The planning of exercise sessions in short intervals throughout the day is found to be as beneficial as traditional protracted exercise. However, the good news for people who spend most of their time sitting by the desk for 40 (or more) hours a week or watching television for a few hours a day is that.

Stretching at a workplace is something that is highly encouraged because sitting for long hours is always bad for your health, and you will live longer if you get up to move. But if you are sitting at your desk for most of the workday, walking is not the only acceptable form of exercise, states physical therapist, and athletic trainer Eric Moogerfeld, DPT.

“Depending on what your workplace setup is like, not only can you incorporate cardio and strength training into your daily schedule, but you are encouraged to do so as well.” But I’ll summarize what he says about exercising at your desk next.

Cardio desk workouts

It is also indicated that small, short-term increments of physical activity exceeding a certain intensity during the day could have a positive impact on weight. Every minute of exercising at the intensity of heavy exercise lowers your threat factor for obesity according to Dr.Moogerfeld.

“However, if you are confined to a desk, then there are several tactics or efficiency that can be incorporated to make the falling more effective,” he notes.

Boons of Standing Desks

Standing desks assist in changing posture to some degree, though a few desks and some pieces of equipment comprise cardio solutions as well.

Exercisers designed specifically for desk-oriented employment can be a knack if you are situated in a shared office or are doing Zoom meetings all day, but in any case, they are ideal for individuals who work from home or at least in a personal workplace.

Bike desks

Some of these stationary bikes for workouts have a desktop, on which a handlebar would normally be fitted. They can be a real genius to incorporate cardio into your working routine and if you are into many conferences and calls at work.

Treadmill desks

It is somewhat challenging to be multitasking and walk at the same time, though it is engaging if one is watching training videos or doing some research. Some of the portable treadmill models can be easily lifted and put away, or else closed and wheeled out of sight if need be.

Under-desk bikes and ellipticals

Under-desk treadmill models are perfect for use in the office and their use stimulates the legs and the heart.

Understanding Work-Related Injuries at Desk Jobs

Common Injuries and Health Issues

1. Carpal Tunnel Syndrome: Characterized by rounded, clenched fingers and repetitive movements of the wrist and fingers, resulting in discomfort in the hand and arm.
2. Back Pain: Changes seen include slouching, and this is usually a result of poor posture and sitting for long hours.
3. Neck and Shoulder Pain: Caused by poor posture, especially in the workplace resulting to muscle tension due to staying most of the time behind the desk or computer.
4. Eye Strain: Developed due to submissive and passive position while working on computers as well as lack of motion for many hours.
5. Deep Vein Thrombosis (DVT): A severe condition whereby clots are ‘formed in deep veins, normally in the lower limbs, as a result of immobility for long periods, such as car or airplane travel.
6. Obesity and Metabolic Syndrome: Sedentary behavior also causes weight gain and several other metabolic complications as a result of unrest.

Preventative Measures

1. Ergonomic Workstation Setup: Check that your desk, chair, and PC are placed appropriately to support correct posture and the absence of excessive pressure on the spine.
2. Regular Breaks: Use unexpected opportunities to take a 5-minute break and stand up from your desk.
3. Proper Posture: Sitting comfortably with your chair heights adjusted, your feet flat on the ground, your shoulders relaxed, and your screen at eye level.
4. Hydration and Nutrition: Staying hydrated is important, and one must aim to take lots of water and healthy balanced meals.
5. Eye Care: Reduce Blue light exposure—use the reddish-coloured option in night mode or low light settings for 30 minutes before bedtime.

Top Exercises You Can Perform While at Your Workplace

Stretching Exercises – These are the best stretching exercises at work to prevent work related injuries.

Neck Stretches:

Sit up straight. Tilt your head to one side as far as is comfortable and hold this position for 15-30 seconds. Do the same on the other side. Benefits: Eliminates tension and strain on the neck and shoulders.

Shoulder Shrugs:

Stand or sit up straight. Pull your shoulders up towards your ears and then drop them down. Repeat 10-15 times. Benefits: Alleviates stress in the shoulders and upper back muscles.

Upper Back Stretch:

Stand erect with your arms outstretched in front of you. Place your hands on your chest and try to move them apart as far as you can. Hold for 15-30 seconds. Benefits: Loosens up the area of the upper back and shoulders.

Chest Stretch:

Do not slouch, sit or stand upright. Stand with your feet shoulder-width apart, fold your hands at the back of your waist with your fingers pointing up. Hold for 15-30 seconds. Benefits: Expands the chest cavity and reverses the effects of slouching.

Wrist and Forearm Stretch:

Stand with one arm in front of you at shoulder level with the palm facing down. With the other hand, grasp the fingers and apply pressure to retract the wrist and forearm in the opposite direction. They should hold this position for 15-30 seconds before switching sides. Benefits: This helps to minimize the tension that comes with repetitive hand movements.

Strengthening Exercises – These are the best strengthening exercises to prevent work related injuries.

Seated Leg Raises

This position involves sitting upright with the two feet resting firmly on the ground. Lie on your side on the ball with of your legs on the flat surface, one leg should straighten in front of you, keeping the knee locked for a few seconds. Bring it back in the lowest point and do the same one for about 10-15 sets for each of the legs.

Benefits: It also tones the quadriceps muscles and aids circulation in the leg.

Chair Dips:

Place your feet flat on the ground like a runner and sit at the edge of your chair putting your hands on the hips. Sit down and with your back straight and, moving one step at a time, bring your buttocks off the chair and upwards. Repeat 10-15 times.

Benefits: Makes the workout effective for strengthening the triceps and shoulders.

Desk Push-Ups:

One of the positions is called ‘the desk grab.’ Stand with your hands on the edge of the desk at slightly higher than shoulder-width distance from each other. Now move half a step back so that your body string is in alignment with your caller. Bend at the waist and bring your chest down towards to the desk, and then return to the starting position. Repeat 10-15 times.

Benefits: Beneficial for the development of the chest muscles as well as shoulder and arm muscles.

Seated Core Twist:

Hands behind your head and when sitting a person should sit straight. Rotate it horizontally to one side with the back muscles and hold the position for some time before rotating the upper body to the next side. Repeat 10-15 times.

Benefits: This exercise aims at strengthening the core muscles and also enhances the level of flexibility.

Calf Raises:

The initial step involves standing with your legs at a comfortable distance and widening your base of support by keeping your feet slightly wider than shoulder-width apart. Stand with your feet flat on the ground for support, then take your heels off the floor until you stand on your toes and bring them back to the floor again. Repeat 15-20 times.

Benefits: Can enhance the development of the calf muscles and boost the circulation of blood within the different body parts.

Mobility and Flexibility Exercises – These are the best mobility exercises to prevent work related injuries.

Seated Torso Stretch:

Make sure your legs are sitting fully on the ground. Rotate in a clockwise direction as if moving around the back of the chair by bending the right arm at the elbow and placing the left hand on the back of the chair. After doing the exercise for a certain period, usually 15 to 30 seconds, flip over to the opposite side.

Benefits: Helps to stretch spinal ligaments and minimize what is commonly referred to as rigidity of the spine.

Hip Flexor Stretch:

I got up from my seat and moved my right foot on my chair. Leaning forward, shift your weight to the standing leg and push your hips forward while experiencing pulling in the standing hip flexor. Stay for 15-30 seconds, reverse the side.

• Benefits: This can be done seated and helps to stretch the hip flexors which are overworked after many hours of sitting.

Ankle Circles:

Sitting, do not slouch with your back straight and feet placed firmly on the ground. Stand with your feet shoulder-width apart and your hands on hips then, with one leg raised, rotate the ankle in circles, 10 rotations in one direction and then in the opposite direction. Change the foot position where the stock is situated from the one you are currently on to the other side.

• Benefits: Enhances the mobility of the ankle joint through gentle stretching of the muscles and helps to improve blood circulation within the affected joint.

Ergonomic tips for a healthier workplace

1. Seat adjustments: Use an adjustable seat that supports the natural curvature of your spine. Your feet should be flat on the floor and your knees should be at 90 degrees.
2. Desk height: When writing, make sure your desk is at a comfortable height where your elbows are level with the floor.
3. Monitor Position: Keep your monitor at eye level, about an arm’s length away from you. This prevents the neck pressure from looking up or down.
4. Keyboard and mouse placement: Keep your keyboard and mouse close enough that you don’t have to stretch to reach them. Use a finger support if necessary.
5. Adding motivation to your workday

1. Standing desk: Consider using a standing desk or swivel desk to alternate sitting and standing throughout the day.
2. Walking Meetings: If possible, take your meetings on a tour. Walking sessions can increase creativity and reduce the negative effects of sitting for long periods.
3. Break Reminders: Set reminders on your phone or computer to take breaks every hour. Take this free time to stretch, walk, or do some table exercises.
4. Desk Pedal Exerciser: A small pedal exerciser under your desk can keep your feet moving while you work out.

Conclusion

Preventing occupational injuries and maintaining your health while working at a desk is essential to long-term wellness and productivity. By incorporating regular exercise, ergonomic modifications, and movement into your work day, you can significantly reduce your risk of desk work injuries Remember to listen to your body, save your breathe regularly, and make small changes to create a healthier and more comfortable work environment. Implementing these practices not only improves your physical health but also your overall function and life quality