Our professional workplaces are shifting in natural design, demanding new practices to boost productivity.
You’re inspired, you’re motivated, you want results and the only way to get them is through hard work. Right?
Here’s the simple truth! Do you want to boost productivity? Specifically boost your productivity?
You’re likely not meeting your productivity potential when you ignore the simple importance of good posture and alignment in your workplace.
Most of us now sit at a desk all day long.
There’s endless to-do lists and a strong
motivating force to succeed in today’s
highly competitive entrepreneur
As an entrepreneur, you’re in charge of your wellness program… as well as most everything else about your business. There are no higher ups providing employee yoga classes and massage. Just as you’re responsible for your own success, you’re also in control of ensuring your body remains in tip top shape so that you don’t have to waste time and energy trying to fix it when it fails you.
The best antidote is prevention. So take control, harness your highest potential and propel yourself forward towards long term sustainable success!
“A healthier and happier workforce leads to fewer sick days, increased productivity, and a better working environment…” -Fortune.com
Big business has known for a long time how valuable a healthy team is, their wellness programs prove it. Investing in your health isn’t a selfish waste of time, it’s actually more of an intelligent necessity.
Are you ready to increase profits? How about boost productivity and improve your outlook for long term good health and happiness? That sounds great doesn’t it?
Every one of us wants the ideal work life balance, often we embark on this journey of entrepreneurship so that we can have more freedom with our time and energy. Take back the freedom to wake up refreshed and energized in the morning, ready to tackle your tasks with gusto. Life is what we make it after all, taking the steps toward a healthier happier you is always a step in the right direction.
Just to name a few of the benefits you’ll reap from improving your posture awareness and office ergonomics include more energy, better focus, less risk of developing cardiovascular disease as well as back and body pain and inflammation related issues.
Did you know poor posture can even raise your blood pressure? By sitting straight you can also lower cortisol, the stress hormone which makes it harder to focus and create amazing results.
It’s no wonder Fortune 500 companies have been implementing health promotion strategies for their teams for many years. It actually pays to take care of ourselves. Intuitively you know and believe this. And you’re less likely to suffer from burn out and more likely to achieve lasting success.
“My 5 Best & Amazingly Simple Office Tips to Boost Productivity and Your Energy “
1. Keep a Straight Spine – Though it may sound obvious, it’s very easy to slouch and contort your spine into a standard office chair.
In order to avoid back and neck pain, it’s best to keep your spine against the back of your chair. You may want to tuck a small pillow or a proper lumbar support behind the small of your back to avoid excessive back strain. This move helps you sit closer to your keyboard. That’s usually a good thing.
2. Avoid Crossing Your Legs – Sitting cross-legged adds pelvic rotation and undue strain on the spine, pelvis and knees.
It throws your body off balance and can cause poor circulation leading to varicose veins. Keep both feet relaxed but planted on the ground and break the crossed legs habit.
3. Stand Up and Stretch – Get your blood pumping to your brain.
Standing up and walking around at least twice per hour, doing a few jumping jacks, and stretching those tired muscles are all great ways of combatting what I call “office worker’s syndrome”. Most people sit on average 7.7 hours every single day. Our bodies simply weren’t designed for this and haven’t adapted. So it’s important to incorporate some standing and movement to break up periods of sitting.
If you really can’t get up and move around, do a few seated stretches while at your desk, release neck tension and try reaching your arms up and lengthening your spine while sitting. Standing desk stations are becoming more popular options as people start to realize the benefits of remaining in alignment with our natural human design.
4. Properly Position Your Monitor or Laptop – You want to start with a nice and upright seated posture.
Then your line of sight is to be level with the top 1/3 of your monitor. Most workstations aren’t ergonomically designed and the monitor typically sits too low. Using a laptop? Use a separate keyboard and mouse and position your screen to proper monitor height.
Where does your monitor sit relative to your line of sight? I say to my patients, “Error on the side of a high monitor position to prevent unnecessary neck strain”.
5. Avoid Constantly Looking Down at Your Mobile Phone or Device – Have you heard of “text neck”?
This phenomenon is wreaking havoc on peoples’ spinal health and posture. Do the diagrams below look like you or your children’s posture? The sheer weight of your head is placing extreme pressures on your cervical spine that people are developing chronic neck pain simply from using their phones and devices at too low of an angle.
At neutral “good posture”, zero degrees your head weighs between 10-12 pounds. Once you look down to a 60 degree angle the added increase in weight is up to 60 lbs.
Ouch! So be sure to raise your phone or device up closer towards a comfortable eye angle if you’re texting or searching the web on your mobile device.
(Image courtesy Dr. Ken Hansraj M.D.)
Additional Healthy Work and Lifestyle Tips (to create healthy habits and practices):
#1 Your Postural Mini Productivity Breaks:
Changing bad habits can be difficult. So in order to truly implement these practices, challenge yourself to set a reminder on your computer to go off every 30 minutes. When the timer goes off, stand up, walk, stretch, intentionally move for 2 minutes. For added benefit and to relieve chronic eye strain, focus on far away objects when you take these mini productivity breaks.
#2 Your Energized Lifestyle Habits:
Create a healthy morning routine. When you first wake up in the morning, do a few basic invigorating movements like shoulder rolls and side bends. Try slowly doing 10 to 15 arm circles and gentle lunges so that you get your body moving and ready to start the day.
Full deep breaths inhaling and exhaling fully add more energy to your routine, increasing blood flow to your core and extremities after a long period of rest is both energizing to your body and mind. Drink a large glass of water before that coffee or tea. Finally set your mind to be prepared to succeed. It can all start with this simple, easy-to-implement morning routine.
Remember, YOU and your health are your biggest assets!
Why settle for anything less than optimal health? Just like you wouldn’t likely settle for any substandard business plan. By implementing these simple strategies you’re setting yourself up for success over time. Investing in yourself and your future is always good return on investment. You deserve to wake up every morning feeling energized and renewed.
Follow in the same footsteps of some of the most successful people in the world with intentional and conscious health choices,
and you’ll be well on your way to a strong and thriving business and body.
Take a look at this useful posture infographic:
The Ultimate Guide to Good Posture – Office Edition
What are your ideas to boost productivity and your energy ?
Please share your thoughts and views in the comments below.
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