The truth is most of us live for the weekend. That’s the
time when you can really relax, unwind, spend time with family, indulge in
hobbies, and practice your favorite sports. However, what you might not realize
is that your job could be affecting your fitness levels, and as a result, your
weekend sporting prowess.
We look at the 5 most common health-related issues facing
office workers today, and how you can avoid any negative impact on your
downtime!
If you've any concerns about your health, always speak to a
doctor.
Chained to your seat
Issue: We’re all guilty of getting lost in work and
spending far more time in our seats than we should. But if you’re suffering
from constant backache – that prolonged sitting position could be the reason
why. When we sit in an office chair for a long period, most of us slouch. This
results in overstretching and straining of the muscles in the back, leading to
backache.
Solution: It is important, for so many reasons, to
get up and move about every hour. Go out for lunch instead of ordering in, go
over to your colleague instead of emailing them, or even consider a standing
desk solution. If that isn’t an option, rethink your seating habits. When
sitting down, push your hips to the back of the chair. Adjust the seat height
so that your feet are flat on the floor and your knees are equal to, or
slightly lower than, your hips. These small adjustments will make a world of
difference to your posture and increase your spinal well-being in the long run.
Screen hugging
Issue: Similarly, sitting hunched over your computer
screen is going to have adverse effects on your health, resulting in aches and
stiffness of the neck, upper back and shoulders, not to mention blurry vision.
Solution: As well as getting up and about every hour,
do some simple stretches in your seat to loosen up those tight neck muscles,
and give your eyes a break by looking at something on the horizon.
Wrist pain
Issue: Another side effect of those long hours poised
over a keyboard is wrist pain, and in fact, repetitive stress injuries (RSI)
are among the most common workplace complaints.
Solution: Invest in an ergonomic keyboard, but more
importantly, start paying attention to how you are working. Position your
keyboard so that it is directly in front of your body, and make sure you don’t
have to stretch to reach your mouse. When you type, your shoulders should
remain relaxed, and your wrists and hands should be straight. Your elbows
should be at 90-degree angles.
Frequent flying
Issue: With Singapore being a major hub in Southeast
Asia, a lot of roles require regular travel, and all those air miles can take
their toll on your health. The low humidity inside the cabin can dry up saliva,
tears and mucus, leaving you more susceptible to colds and respiratory
infections. Dr Leong points out that similar to spending all day in an office
chair, frequent flying may also result in neck and back aches, thanks to
ill-fitting back and head cushions, or buttock pain from thin plane cushions.
Solution: Avoiding germs is almost impossible, but there
are some practical ways you can counteract aches and pains. Make sure you get
up every few hours during a long haul flight, to keep those joints moving and
the blood flowing. When seated, do some simple exercises, such as lifting both
feet off the floor and rotating them in circles, and pointing your toes up and
down.
High heels
Issue: For ladies this isn’t as much of an issue as
it used to be, but if you’re a fan of heels, or if your office dress code
mandates them, beware. Dr Leslie Leong warns that high heels change the way a
person walks, altering the weight bearing areas in the feet, and even affecting
spine posture. Prolonged use can lead to forefoot pain, tightness in the
calves, and yes, backache.
Solution: Keep a pair of flats in your handbag and
swap them out whenever you can. When your feet are hidden under your desk, slip
off those heels and give your feet and ankles a subtle work out using the
in-flight exercises recommended above.
With all these tips in mind, you should be able to enjoy
your weekend sports without any fear of a hampered performance!
If you need more health advice, don't be afraid to speak to
a doctor.
For more information or to make an appointment with one of our Specialists, contact 400.819.6622.
Article reviewed by <a href="https://www.gleneagles.com.sg/doctor/orthopaedic-surgery/leong-chi-sern-leslie/83e74973-49bf-63ee-ab9a-ff0000dba087" title="Dr Leslie Leong" class="" target="_blank" style="box-sizing:border-box;margin:0px;padding:0px;background-color:#FFFFFF;color:#45A4E6;text-decoration-line:none;outline:none 0px;font-family:" font-size:18px;white-space:normal;"="">Dr. Leslie Leong, orthopedic specialist at Gleneagles Hospital Singapore
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