Move a lot helps
The Covid 19 pandemic has accelerated the growing trend in telecommuting. While working from home saves a lot of time, sitting for longer periods of time and being socially isolated from colleagues also poses some risk factors.
Prolonged sitting while working from home can lead to a significant aggravation of musculoskeletal disorders. In this context, the European Agency for Safety and Health at Work (EU-OSHA) has published a new information sheet on the effects of long-term home office activities has been published. Included in the compact fact sheet are some tips for employees and employers on creating a safe and healthy telecommuting workplace. For example, if home office activity is constant, it is advantageous to start the workday with a short walk.
Long periods of sitting should be avoided. Ideally, people should move every 20 to 30 minutes, but if possible take a ten-minute break after every two hours of prolonged sitting. The lunch break, for example, is an ideal time to go for a 15-minute walk. While sitting, you should also constantly remind yourself of your sitting positions and stretch or lean back in your office chair from time to time so that you are not constantly adopting the same posture. The other advice in the leaflet includes some exercises that can be done while sitting in between to prevent various physical tensions:
- Tilt the head to the left and right
- Tilt the head forward and gently roll from side to side
- Let arms and shoulders hang loosely, then tilt shoulders toward feet
Roll shoulders back and forward - Extend arms forward at shoulder height and, with the backs of the hands together, stretch them out to the side
- Extend the arms to the sides and back
- Place the heels on the floor and lift the toes
- Place toes on the floor while lifting the heels
Source: EU-OSHA
