Working from home? This post is for you!
Whether you’re new to the whole working from home concept, “homeschooling” your kids or maybe it’s part of your regular routine, this post is for YOU. This week I want to cover a few things that will help you get your work done and help you stay healthy at the same time.
Make time for MOVEMENT
I think you know by now how I feel about movement. It’s EVERYTHING. And this new reality has forced many of us to change our daily habits where we were sneaking movement into our routine: walking to and from the subway, on our lunch break or running errands. Currently the majority of people are staying at home and so it also means we are moving less. A lot less. So even if you are stuck at home it’s important to carve out time in your day to get moving. Whether it’s before you start the day in the morning, on a break or after your work day is done, schedule it in. It can be as simple as going for a walk, running up and down the stairs, watching an online work out video or dancing to a song. Whatever you love to do, try and get at least 20 minutes of movement everyday.
Examine your “desk” setup
Let’s be honest. Many people weren’t planning on working from home so they probably do not have the most ergonomically designed workspace. But there’s still plenty of things you can do to decrease the stress and tension that accumulates in the body.
do not use the couch as your workspace
keep the 90 degree rule in mind. Anytime you're at your desk, you should be seated in the "90-90-90 Position”. This means that your elbows should be bent at a 90-degree angle, your hips should be at a 90-degree angle, and your knees should be at a 90-degree angle, with your feet flat on the floor beneath your chair. Use things around the house to elevate your feet or raise or lower your keyboard to get as close to 90 degrees as you can.
Create a standing desk. Try moving your work station to the kitchen countertop, an island or a tall dresser. Alternate throughout the day between sitting and standing to create some movement in your body. If you’ve never had a standing desk before, go slow. Try 30 minute intervals dispersed throughout your day.
Try these tips to keep you focused:
Get “ready” in the morning. It doesn’t mean you have to get dressed in your full on “work clothes” but definitely change out of your PJ’s.
Set a work schedule and that includes a “cut-off” time.
If you don’t have a dedicated work space, always pack up your work station at the end of the day.
Schedule breaks.
Remember, we are all in this together. A lot of us have been thrown into this new situation. I’m here for all of you, if you need anything please reach out. You can send me a message at dr.grieve@gmail.com
Your family’s chiropractor,
Dr. Lindsay