Working in an office environment, where prolonged sitting and frequent exposure to computers and electronic devices are common, presents numerous health challenges that can affect work performance over time. Understanding these "concerns," Uniworks suggests a few tips below to help you maintain good health and improve work performance in the office:

Tip 1: Stand up and move around frequently

Stand up and move around at least once an hour to reduce muscle tension and improve blood circulation.

Place essential office items such as the printer or handwashing station at a distance to force yourself to stand up when needed.

Instead of using the elevator, walk up and down the stairs whenever possible.

Tip 2: Ensure correct sitting posture

Adjust your chair and computer monitor to ensure a correct sitting position, helping to reduce neck and back strain.

Use a height-adjustable chair so your feet rest comfortably on the floor, with your knees at a right angle and your back straight.

Position your computer monitor at eye level to avoid looking down or up. Use the keyboard and mouse at a convenient position to prevent stress on your wrists and arms.

Tip 3. Eye care

Perform simple eye exercises and look into the distance to reduce eye strain from prolonged computer use.

Apply the 20-20-20 rule: Every 20 minutes of work, look at something 20 feet (about 6 meters) away for 20 seconds.

Position your computer screen about 50-70 cm from your eyes and use blue light filters to reduce eye strain.

Gently massage the eye area and perform eye movements such as looking up and down, and left and right to alleviate eye fatigue.

Tip 4. Provide enough water for the body

Drink enough water throughout the day to maintain concentration and overall health.

Drink water regularly, avoiding alcoholic and high-caffeine beverages as they can cause dehydration.

Tip 5: Practice yoga and light exercise

Utilize small breaks throughout the day to perform stretching exercises, such as neck rotations and arm and leg stretches.

Practice gentle yoga poses or simple exercises right at your desk or in the break room.

Join fitness or yoga classes at the office if available.

Tip 6: Eat healthily.

Bring fruits, nuts, and low-sugar snacks to supplement healthy meals and help maintain energy throughout the workday.

Avoid fast food and foods high in fat and sugar.

Break meals into several small snacks throughout the day to maintain energy and avoid fatigue after lunch.

Tip 7: Adjust lighting

Balance natural and artificial light to reduce eye strain and maintain focus.

Position your desk near a window to take advantage of natural light, but avoid direct glare.

Tip 8: Stress management

Practice deep breathing exercises: inhale through your nose, exhale through your mouth, and repeat for a few minutes to help reduce stress.

Perform gentle yoga poses or stretching exercises right at your desk.

Relax with your favorite activities, such as listening to music or reading, between work hours. 

Maintaining these good habits will not only help you reduce stress but also enhance your work performance. Uniworks hopes these small tips will help you stay energized in the office environment.