Daily, Weekly & Monthly Health Tips For Desk Workers

Working at a desk is potentially one of the most long-term debilitating jobs you can have. Some of you may scream that this is hyperbole and many other jobs are more dangerous. That’s correct – lots of jobs are more risk averse than sitting at a desk – however, being at a desk all day is terrible for your health & wellbeing. 

It causes a long list of musculoskeletal problems like chronicle neck/back pain, issues with your shoulders and hips, etc. If you aren’t actively trying to prevent or lessen these problems, you’ll develop long-term health issues that genuinely ruin your life. That’s why this post is designed to give you things to do daily, weekly and monthly to counteract the effects of desk work! 

Get Up From Your Desk Multiple Times A Day

Photo by Annie Spratt on Unsplash

The longer you stay at your desk, the worse your problems will be. Adopt the habit of getting up from your desk multiple times a day. A good rule of thumb is to sit at your desk for no more than an hour before standing up for a short period. This can be a minute of standing and doing some basic stretches to lengthen your muscles and stop your joints from getting sore. If you can afford to stand up for a bit longer, then that’s great. 

It’s all about splitting up your routine and stopping your body from being in the same position for hours on end. Even if you get up for 30 seconds every 30 minutes, it’ll have a huge long-term impact on your health. 

Work Out At Least 3 Times A Week

Going to the gym is one of the best ways of taking better care of yourself. Try to work out at least three times a week. It’ll be great for your body as you remove yourself from your desk and get the blood pumping. Even better, you can focus on exercises to counter the effects of sitting at a desk all day. 

This will include exercises to strengthen your back muscles, which get weak when you’re hunched over a desk and will help to improve your posture. You should do some exercises to strengthen your neck too, stopping your head from hanging forward and causing chronic neck pain. Exercises to strengthen your lower body and abdominals will also aid in protecting your hips, knees and lower back from constant pain. 

Get A Massage Every Month

If you can afford to, it’s worth getting a massage every month to relieve so much muscular tension in your body. You can get one at any good physiotherapy clinic where they offer a range of massage options. Deep tissue or sports massages are the best as they get right into the muscles and break up all the knots and trigger points. 

Your shoulders, upper back and lower back will be chronically tight from working at a desk all day. As will your chest, so monthly massages work wonderfully alongside everything else you’re doing every day/week. 

We’ll leave you with one final pearl of wisdom; these tips will help you restore joy back to your life and prevent long-term health problems associated with desk work, but only if you stick with them. Don’t do this routine for a month and give up; it’s something you have to be consistent with or you won’t see long-term results. 

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