5 Tips on How to Stay Healthy in the Modern Office - Spektrum Glasses

5 Tips on How to Stay Healthy in the Modern Office


The modern business world has changed significantly during the last couple of decades. With the development of technology, the modern office has become a place where all of the employees sit for hours, working hard on their daily tasks.

But, the nature of our bodies is completely different. We have biologically developed to be on the constant move, and it is a true wonder that so many people are capable of sitting for hours, taking minimal breaks to stand up.

This kind of lifestyle has a very negative impact on our bodies. However, there are steps you could take to protect your health. Let’s take a look at some of them.

Protect your back

Man Stretching at Desk

As we spend hours sitting, our backs are under a tremendous amount of stress. The lower back is facing a lot of pressure from the upper body, while the upper back struggles significantly if the table and monitors are not in the right position. Over time, there is huge risk of back problems such as spinal disk hernia or upper back problems leading to headaches.

What can you do? Well, it is essential to always work on your posture. The better it is, the less stress your back is going to face. According to Cleveland Clinic, the back should be completely straight whereas the shoulders should be back. The weight should be distributed evenly on your hips, whereas the feet should be flat on the floor. Even though this is an appropriate sitting position, it should not last longer than 30 minutes.

When it comes to the upper back and neck, it is essential to set up your working conditions differently. Your monitor top should align with your eyes. In those conditions, eyes will automatically become used to this position, making it unnecessary for you to bend your neck.

By taking these steps, you will remove a lot of stress from your back, reducing the risk of back pain.

Take the stress off your eyes

Women Looking At Computer Screen

The latest technologies are built to protect our eyesight; however, it is far away from safe. The display monitors are rich with blue colors, which cause a lot of problems for our eyes and body.

Now, many people would tell you to simply start using these types of devices; however, a majority of workplaces now rely on computers, as they are necessary to get the work done. Therefore, people need to find a way of keeping their eyes safe from the blue light.

This is precisely why we have dedicated a lot of work to create glasses for blue light protection. Using these glasses can hugely reduce the negative effects of blue light on our bodies.

Doing this helps you take the stress off your eyes while you are looking at the monitor, but you can also do the following.

Start getting up more often

Women Working At Desk

It is necessary that you create a productivity schedule in which you are going to be able to get up more often. Whenever you stand up, you are protecting your whole body. Your eyes, joints, muscles, back, legs, and your cardiovascular system are at risk when you sit for prolonged periods of time.

However, by being well organized, you can reduce all the negative effects of sitting by regularly standing up.

A great approach that you could use includes the pomodoro technique. Basically, it is a great way to maximize your productivity, while you regularly get breaks to get up. The technique is based on 25-minute work and 5-minute break cycles. Once the 25 minutes are up, you get to take a 5-minute break. This is a perfect amount of time that you can use to stand up and walk around the office.

Doing this will let you move your joints and muscles a bit, while also resting your mind.

If you really want to maximize the periods of time when you are standing, getting a flexible table is a perfect solution. The table can be moved up and down, letting you decide to work while standing or sitting. It all depends on the company atmosphere and whether the higher authorities like this approach.

Simply think of a strategy that is going let you get up for at least 5-10 minutes every hour, and your body is going to appreciate it.

Drink plenty of water

Water bottle

Even though this is a general advice, it plays an important role for your overall health. Many people forget how important it is to stay hydrated.

Therefore, find a way to remind yourself to do so. You can use a smartphone app, or any other kind of reminder. This is the best way to form a new habit that is going to help you adopt it. After a short period of time, you are going to start feeling better due to the higher water intake.

Keep your diet healthy


As you are spending a lot of time sitting, your body is going to spend much less calories than if you were active. This is something you should keep in mind, especially if you want to stay fit. It is necessary to include light food types that are more rich with protein and fiber.

This will help you maintain your metabolism’s pace, despite the fact that you are sitting over longer periods of time.

Higher intake of fatty foods, as well as foods rich with carbohydrates, is going to lead to weight gain, something that will even cause more problems while you are sitting. To prevent this from happening, plan your own nutrition and avoid junk food and sodas.

With these tips, you are going to feel much better in the workplace. Taking these steps will help you keep your body and mind healthy; therefore, the sooner you start, the closer you are going to get to reaping the benefits!