Fit and healthy despite office work: recognizing and preventing risks

Summary of this blog

The blog emphasizes the importance of regular physical activity, especially in light of the increasing computer usage associated with numerous health risks. Health issues such as heart problems, eye disorders, and postural problems can arise with as little as 2 hours of daily screen time. Prolonged sitting in front of the screen, in particular, leads to back and neck pain as well as eye strain.

Weight gain due to lack of movement is another consequence, accompanied by potential conditions like diabetes. Long-term effects include nervousness and sleep disturbances. To prevent these issues, the blog highlights the significance of exercise and fitness.

The blog suggests interrupting screen time with office exercises such as neck stretching, jumping jacks, leg relief, and eye relaxation exercises. Additionally, incorporating regular sports activities into daily life is recommended to stay fit despite office work.

In conclusion, the blog addresses frequently asked questions, including the consequences of excessive computer consumption, preventing back problems despite office routines, and the recommended daily screen time. Readers are encouraged to explore diverse movement options and adapt them to their individual preferences.

End of summary

Regular physical activity is of great importance. This is no secret. However, many people are not aware of how essential it actually is. Those who spend a lot of time in front of the screen, especially sitting, must anticipate serious consequences. The advancing digitization leads to people spending an increasing part of their day in front of the screen. Regarding health, sufficient movement is considered an essential balance to the office routine.

This blog explains how to stay fit despite office work, how to best recognize risks, and prevent them.

Lurking health risks

Even with just 2 hours in front of the screen daily, initial health impairments can manifest. With increasing sitting time, the risk of various conditions rises, including heart problems, eye issues, and posture complaints.

Posture Problems

Back and neck pain, as well as tension and disc problems, have long become the everyday reality for many people, due to the increased time spent in front of the screen. The issue lies in the monotonous body posture. The longer one remains in this position, the greater the risk of adopting an incorrect posture. Many people tend to overextend or round their backs too much.

Strain on the Eyes

The eyes suffer from the long hours they need to focus on the screen at close range. The minimal distance to the device causes the eye lens to curve more. Relief for the eyes comes when looking into the distance, but during computer work, this is often not possible. This can lead to pain or inflammation.

Weight Gain Due to Lack of Movement

Those who spend the majority of the day sitting inevitably suffer from a lack of movement. The absence of physical activity results in fewer burned calories throughout the day. This, in turn, leads to an increase in the body's fat percentage, eventually leading to overweight. This has further health consequences, such as diabetes.

Nervousness and Sleep Disorders

Prolonged and regular screen work can lead to nervousness over time, which in some cases can result in unpleasant sleep disorders. The constant engagement with the PC, laptop, or smartphone means that thoughts often continue to revolve around the performed activity even after turning off the device. The mind is unable to switch off and focus on other things.

Recognize symptoms correctly

More and more people spend a considerable amount of time in front of the screen, often neglecting leisure activities. This unbalanced situation strains the body. Complaints such as sore and itchy eyes can be triggered by staring at the screen. Regular check-ups with an eye doctor are advisable. If one notices feeling tired, exhausted, or nervous, taking a break is recommended. Counteraction is necessary at the first signs of back and neck pain.

Prevention and staying fit

Digitization leads to people spending a significant portion of their lives sitting due to their professional activities. The time in front of the screen cannot usually be shortened.

Does everything stay the same? No. Everyone can counteract the complaints caused by screen time and stay fit despite the office routine. Overweight and posture problems can be avoided just as much as tired eyes and nervousness. The solution lies in movement.

Office Exercises

In the office, every opportunity should be seized to prevent a lack of movement. In addition to classic methods such as taking the stairs instead of the elevator or using a bike or walking to work, there are also some exercises that can be performed in between.

Neck Relaxation:

Sit down comfortably. Tilt your head to the right and place your right arm over your head to intensify the stretch. Hold this position for 15 seconds, then release and repeat for the left side.

Frog Jumps:

Stand upright. Jump into the air while simultaneously spreading your legs and stretching your arms sideways. Return to the starting position and repeat this 15 times.

Relief for the Legs:

Stand on one leg and place the ankle in front of the knee. Stretch the thigh by applying gentle pressure with your hand. Hold this for 12 seconds and then repeat with the other leg.

Relaxing the Eyes:

Occasionally look away from the screen and let your gaze wander into the distance for 25 to 35 seconds.

Stretching the Spine:

Sit upright and interlace your fingers. Raise your arms vertically over your head and back. Hold the stretch for a few seconds and then bring your arms back to the front.

Exercise in Nature, at Home, or in the Gym:

To stay fit, it's essential not only to incorporate movement into your office routine but also to integrate regular exercise sessions into your daily life. There are many different ways to do this. Everyone can try what they enjoy. The options are diverse, and it's worthwhile to test them individually. Examples of a workout program include stretching, yoga, running, strength training, dancing, Pilates, aerobics, and many more.

Frequently asked questions about “Fit despite office work”

What consequences can excessive computer use have?

Increased computer usage can lead to various illnesses and discomforts, including, for example, obesity, eye issues, back and neck pain, as well as poor posture, which can extend to heart problems.

How can one prevent spinal problems despite office work?

Regular physical activity, fitness exercises, and sports can contribute to preventing back problems.

What is the recommended daily duration of computer use?

A blanket answer is not possible. It depends on individual factors such as height, weight, joint health, as well as the given circumstances like desk, chair, screen, and their alignment. It is advisable to ideally spend no more than 6 hours daily in front of the computer.