7 tips from the physiotherapist to stay healthy and fit
Many people have been working from home for over a month now. One is lucky enough to have an ergonomic workplace in a quiet environment and will therefore have few or no complaints. Others sit at the kitchen table with a laptop that is much too small and children whining in the background. This group will experience this period as heavier and more likely to develop physical complaints such as neck and back pain and shoulder complaints. To get through this period as healthy and fit as possible, we asked (sports) physiotherapist Marcel Nowee for advice.
Working from home has both positive and negative consequences. The advantages are that you can organize your own time more often, get up more often and go for a walk more easily in between. It also increases productivity for many people. There are studies that indicate that two-thirds of people who work from home are less stressed, for example because they do not have to stand in traffic every day or are continuously distracted by colleagues.
That may sound ideal, but for many, working from home also has drawbacks. For example, the distance between bedroom and workplace is often only a few meters. And how tempting is it to stay in bed a little longer and crawl behind the PC in your sweatpants? Then you have only taken a few steps. In addition, it is difficult for many to keep to the working hours that they normally work. Do you go back to work in the evening because it is quiet in the house and the children are asleep? This disrupts your free time and work rhythm, which can be bad for your health. Especially if it concerns a long-term situation. How do you ensure that you stay fit and that there is less chance of getting physical complaints? These tips will help you!
1. Get a good night’s sleep
Go to bed on time and get up early. Take a moment for yourself in the morning and start your day with a walk, a short meditation and/or some stretching exercises. You can also find many yoga and Pilates classes online that you can get started with.
2. Plan an exercise moment
Agree with yourself and your housemates a fixed time when you will move. This way you ensure routine and regularity. Schedule at least an hour and do a workout. This can be a workout such as cycling or walking outdoors, but it can also be an indoor strength workout.
An example schedule is:
a. Knee bends in standing (squats)
b. Walking up stairs (preferably two steps at a time)
c. Pulling on a bicycle tire attached to a door or wall
3. Short breaks
Take a short break of five to eight minutes every two hours of work.
Do the following exercises in this:
a. Stand with your hands turned as far out as possible and alternate with turning arms as far in as possible 15 times
b. Pull your shoulders up as far as you can and slowly lower yourself 15 x
c. Turn your shoulders back in large circles 15 x
d. Place your hands on the shoulders and turn your elbows 15 x
e. Place your arms wide and straight with hands at shoulder height. Look at the open palm facing up. The other palm faces down. Then switch the palm position and turn your head to the other side so that you are again looking at an upward-facing palm. Alternate this 20 times.
4. Drink enough
Make sure you grab something to drink regularly. Not only is it important to get enough fluids, but getting up regularly will also ensure that you don’t sit in one position for too long. Take water, tea or coffee. Do not drink more than four cups of coffee a day.
5. Walking Call
Do you have a job that requires you to call a lot? Then don’t sit still during that call, but call on foot with a headset. If you have to hold the phone, there is a greater chance of getting complaints.
6. Housework
Besides work, of course, the household also continues. During the day you can take mini breaks or short breaks for this. It not only ensures a tidy house, but is also good for your concentration and you have some exercise again. Just vacuum the room, hang up the laundry or unload the dishwasher and your brain gets a new impulse.
7. Take a day off
You would hardly think about it, because you are already home all the time, but take a day off! It is a unique, hectic time where many things happen simultaneously. A different work environment, with people with children, the children are at home (who also miss their rhythm) and in addition, the daily reporting about COVID-19 and the uncertainty for the future. It is not surprising that it is sometimes difficult to concentrate. A day of attention to your surroundings or to yourself often gives a positive feeling that ensures that you can go back to work refreshed.
Moderately intense exercise
In addition to these activities, also provide more intensive exercise. It is recommended as an adult to exercise moderately intensively for at least 2.5 hours per week (divided over several days). In addition, do muscle and bone-strengthening activities such as strength and balance exercises twice a week. Moderately intensive exercise can include walking and cycling (preferably at a slightly higher pace than comfortable so that the heart rate increases), but also vacuuming, climbing stairs and working in the garden are included. Pay attention! If you didn’t do sports intensively before, don’t suddenly do it now. Stay active and walk or cycle, but don’t suddenly start with heavier strength training.
Marcel Nowee is a (sports) physiotherapist and owner of FTB Center for Physiotherapy Training & Movement in Baarn.
