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Sitting has become the new smoking. That's what the newspapers were headlining just before the corona outbreak, and now this health hazard seems to be spreading even faster than the C virus itself. We hardly get out from behind the screens at all now. Fortunately, we have tips for staying fit!
Man was created to move. Our whole body is built on that. So you can count on your fingers what happens now that we spend countless hours in front of our screens and even in our spare time we can do little else than hang out on the couch and surf around on social media.
We grow dull, languid and expand. Even worse: cardiovascular diseases, depression and diabetes are also lurking.
Time to sound the alarm and do something about it!
Don't stay seated, get moving. This is possible more often than you think, you don't necessarily have to buy complicated desk bikes or sitting balls. Even on an average working day, there are countless moments where you can get moving in a very natural way. Yes, that is also possible at home!
Almost every call can be made while ice skating.
If a colleague is within walking distance, don't email or call, but drop by to coordinate. If you have a long video call, set a good example by standing in front of the screen after a maximum of 45 minutes.
If you work in the office, suggest doing a meeting standing up. It may take some getting used to at first, but you'll soon notice the benefits.
Not only is the meeting more efficient and therefore shorter, your body is also grateful to get rid of that chair for a while.
We know, it's very tempting to quickly cram that important conversation into that last free hole in your agenda. Don't do it. Especially during important conversations, it is important to keep your head around you. It's better to plan it at a quieter time, 'pampering' yourself with some extra preparation time.
Can't the conversation wait that long? Then exchange with another appointment that is a bit less urgent.
Better planning also includes the 'whites', or break cubes.
We're not fans of multitasking, but in this case, we dare to say that such a combination is not a bad choice.
Take a fresh look at your (home) workplace. How many things are on your desk that don't really belong there? Do you have enough daylight and fresh air? Is your chair properly adjusted and is your desk at the right working height? If you're working with a laptop, get a laptop stand so that the display is at eye level. This already improves your work posture considerably.
If you are unsure about the correct layout of your workplace, let an occupational therapist take a look.
Your inner engine needs good fuel. Especially when you sit a lot, it's smart to make conscious choices about what you eat and drink. Water is the number one spot. Make sure you drink at least one and a half liters a day, so having a large glass of water with every meal and a jug of water on your desk is a good idea. It's okay to get it off the tap, because it's of excellent quality in the Netherlands.
Another good rule: only eat things that are useful to your body.
Skip the candy shelf at the supermarket and leave the fryer out. A well-filled fruit bowl invites you to 'snack' healthily and you also work directly for your immune system. The last type of fuel we don't want to withhold from you: oxygen.
From time to time, open the window of your workspace and take a conscious, deep breath. There are various nice meditation and breathing exercises on the internet, so take advantage of them.
Even the office and home workers who carefully followed the previous tips during working hours are still struggling with lack of exercise. Try to make up for the lack of physical activity outside working hours. Of course, exercising is a good idea. But if that doesn't work, for example because the gyms are still hermetically closed or only open when you have to work, you can also come up with alternatives.
Of course, a dip in the sea or walking is always possible (provided there is no curfew in the way), with or without the incentive of the famous “Ommetje app” of the Brain Foundation. Cycling to work, or parking your car about half an hour's walk from your workplace, is also a way to start and end your working day fresh.
Pluvo is oriented to working and learning online, so yes, we are also regularly guilty of sitting too much and not exercising enough. But we are also really trying to change that. We love sharing our knowledge, so feel free to contact us if we can think along with you!
As an educational expert specialising in online learning, I have been writing blogs for Pluvo for 5 years. My focus is on powerful learning solutions for organisations. Universal Design for Learning and inclusive learning are my passion; I believe that education should be accessible and fun for everyone.
I've been combining my 35 years of HR experience with copywriting for over 15 years. And even then, I learn new things over and over again. That's what makes writing blogs for Pluvo so incredibly interesting!
