When it comes to ergonomics in the workplace, being active and varying your working posture are vital components in remaining productive. Studies have identified that inactivity and staying in a fixed position for long periods are associated with adverse health outcomes like cardiovascular disease, high blood pressure and obesity. We sit while we commute to and from work, sit while at work and we even tend to relax on the couch in the evening as Netflix plays in the background. Although varying posture is relatively simple to carry out our busy lives mean it tends to not be a priority. Implementing simple ques to encourage more postural variation will ensure you can remain productive and avoid any work related injuries.

Try these tips to reduce the time you spend sitting in your chair.

Set a recurring alarm

Set an alarm to ensure your get up every 45 to 60 minutes to get a drink, visit the bathroom or print something off. Email reminders work well as you can usually schedule reminders and pop up alarms on your screen or mobile. Research has identified that shorter more frequent breaks from the desk will improve productivity.

Carry out desk exercises

If you are desk bound and up to your neck with work, something is always better than nothing. Exercises can still be carried out at your desk which will encourage blood flow, reduce muscular tension and lower the risk of work related injury. Things like easy to do stretches, squats, split squats, lunges, water bottle raises/curls and push ups.

Click here for a recent post on workplace exercises.

Drink 3 + litres of water per day

The benefits of drinking more water are widely broadcasted and generally well known however still many people don't drink enough. Consuming more water has many upsides, in this case there is the fact that you will have to repeatedly fill up your glass and obviously visit the bathroom more often! Both excellent opportunities to vary up your posture. Just don't bring a large bottle to your desk. Instead refill a smaller glass throughout the day.

Have walking or standing meetings

Why not grab that coffee and get outside for half an hour to discuss future plans or even the new up and coming promotion. We sit for so long each day, take the opportunity to get a break from your desk. To start it may seem strange but over time you will see the benefits. Also when it comes to more tricky conversations a side by side chat can be easier than staring at each other.

If possible use a sit-stand or standing desk

A sit-stand desk or sit-stand adapter that adjusts your workstation and screen height to standing height is a simple method of encouraging postural variation. An investment in a quality standing desk will improve productivity as per many research papers.

Again variation is key so don't stand for the day either!

For more information regarding workplace ergonomics or to arrange a Free Consultation with one of our Ergonomic Consultants at our Dublin City Centre Showroom on Clare Street (Near Merrion Square, opposite the National Art Gallery) get in touch on 01 6110200.