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Healthy workplace habits can translate to improved wellness and productivity no matter where we work. To read Part I of this piece, click here.

Before the COVID-19 pandemic, U.S. workers spent over 90% of their lives indoors. Between commuting to work, spending the day in the office, and retreating home for the remainder of the day, we typically spend only a few hours a week outdoors.

More than ever, we need to be aware of wellness habits that we can quickly adopt no matter where we may be working.

Practice Sound Ergonomics

For anyone whose workday is defined mainly by a keyboard and screen, start with ensuring you have a chair that’s adjusted to fit you correctly. Adjust the seat until you’re practicing the right-angle rule: make right angles in all your joints while seated, including ankles, knees, hips and elbows.

Work from the ground up. Plant both feet on the floor, place your knees over your ankles, and sit so the chair seat hits at the back of your thighs just before your knees bend. Your back should be resting lightly against the back of the chair, and your spine should maintain its natural curvature.

Determining the proper desk height can be just as important as finding the correct seat height. Again, look for right-angles: forearms should rest comfortably on the surface of choice, where the elbow is bent. The computer screen should be at eye level to avoid constantly looking down and straining your neck. This practice is done seated or standing if you have a height-adjustable workstation.

Sitting in any position for an extended period, no matter how ergonomically sound it may be, can be harmful to your musculoskeletal system. That’s why it’s important to set a reminder at the top of the hour to take a 10-minute standing break or walk around, grab a glass of water, chat with a neighbor, stretch, or take a lap around your workspace.

Feed and Fuel Your Immune System

Don’t forget to take a lunch or snack break to keep up your energy, give your mind a chance to rest and give yourself a change of scenery. Build in time for a healthy immune-boosting lunch. Highly effective foods include almonds, which are rich in vitamin E; antioxidant-rich foods, such as berries, to decrease inflammation; citrus and red peppers for vitamin C; broccoli for vitamins A and E, potassium and fiber; leafy greens to reduce inflammation and increase disease-fighting cells; garlic as a detoxifying food to destroy bacteria and infection; foods high in zinc, such as pumpkin seeds; and foods with probiotic properties such as sauerkraut and kombucha that support healthy gut bacteria. Also, keep water within an arm’s reach to stay hydrated. Drinking plenty of water helps your body naturally eliminate toxins and other bacteria that may cause illness. Use a clear container, which studies show makes people drink more water by providing a constant visual reminder of how much you consume.

As we return to work, with open floor plans and many shared common spaces and amenities, it’s incumbent on all of us to practice better hygiene and awareness of health guidelines. Cultivating these healthy habits at home will reinforce them and create a more resilient, healthier workforce.

Sources:

1. https://www.osha.gov/SLTC/ergonomics/
2. https://www.forbes.com/sites/nomanazish/2018/02/28/why-sunlight-is-actually-good-for-you/#7e1c526c5cd9
3. https://www.kent-teach.com/Blog/post/2017/04/25/6-benefits-of-getting-fresh-air.aspx
4. https://www.verywellhealth.com/types-of-foods-to-boost-your-immune-system-89020
5. https://aem.asm.org/content/77/5/1541