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Sitting at a Computer All Day? You Can Still Be Healthy

By HERWriter
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Sitting at Your Computer All Day? You Can Still Be Healthy MonkeyBusiness Images/PhotoSpin

Many of us work in front of a computer all day. Sometimes we might not move for hours. In order to ward off an early death, as well as extra pounds, it is a good idea to stay healthy at work. Particularly if you spend more than 40 hours a week on the job, you need to have a healthy working station to live a long healthy life.

First, make an effort to leave your chair once every hour. Walk around for a few minutes. If you are studying, it is recommended to take a break after 90 minutes anyway because you are at maximum brain capacity.

For those of you who are working, take a walk around the office, get a drink of water, or head on down to the restroom. You need to get the blood and bones moving. At lunch time, try to incorporate a short walk.

Managing your computer screen is also a way to prevent neck pain and even headaches. The rule of thumb is to have your computer screen at eye level. You may need to place a few books under your computer monitor to lift it to that height. You want your chin to be up and not down towards your neck.

According to Time Magazine, "the top of your screen should be level with your eyes. The idea is to get the eyes looking down about 10 degrees."

It is important to stay hydrated. Try to drink six to eight cups of water daily. Keep a water container with a lid near you and drink the water slowly over the day. The last think you need is to chug your water 45 minutes before you leave and get stuck in traffic with a full bladder. Also, if water is boring, think about a cup of green tea for a late morning or mid-afternoon drink.

Take a sanity break. The Pomodoro technique recommends 25 minutes of intense work followed by a five-minute break. For example, after 25 minutes of intensely reading a report, spend the next five minutes checking Facebook or sending an email to a family member.

Your sanity break could also include walking to another office to talk to someone or reading a newspaper article in the lobby of the office. Just remember that you have minutes.

Remember that the work day is a marathon event and not a sprint. Don’t burn yourself out on labor-intensive work at the beginning of the day. Spread it out over a period of time and take breaks in between. Don’t feel that you are married to the computer.


"5 Tips to Stay Healthy If You Sit at a Computer All Day." Time. Time, Web. 29 Apr. 2015.

Klein, Sarah. "Sit All Day? 6 Ways To Stay Active At Your Desk." The Huffington Post. TheHuffingtonPost.com, Web. 29 Apr. 2015.

Reviewed April 30, 2015
by Michele Blacksberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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