1. Check your workstation
"Our bodies were not meant to sit stationery for hours; it puts a lot of pressure on our backs, particularly," says Miriam. "Before you spend hundreds of dollars on ergonomic chairs and keyboards; simply clean your desk so that you're not constantly reaching over piles of paperwork, make sure your chair is at the right height, and consider the location of your keyboard."
2. Take regular breaks and drink lots of water
"Give your eyes a regular break and hop up and move around regularly," Miriam says. "It helps to release tired muscles and promote blood flow and circulation.
"Rather than emailing a work colleague, deliver your message in person. Make a cup of tea, fill your water bottle, and do some stretches along the way. During cooler months we spend most of the day inside heated buildings, so keeping up fluids and catching some sunshine is important."
3. Make your own lunch and avoid eating at your desk
"Schedule time in your diary to take a break, sit outside and eat somewhere peaceful, or meet friends for lunch," Miriam says. "Eating hunched over your desk isn't healthy for your mind or body. Check out from work; notice what's going on around you while you eat lunch."
4. Schedule exercise
"Go for a walk during your lunchbreak, attend a group class or do a workout at a nearby gym, and schedule it in your diary so that you don't forget," Miriam says. "It breaks up the day, makes you feel better mentally and physically, and can improve your afternoon motivation.
"Check whether your workplace offers any scheduled classes, where you can benefit from instruction, and go along with friends or make new ones."
5. Avoid the post-lunch slump
"Breaking for lunch and taking some exercise will help boost your afternoon energy levels," Miriam says. "Your body gets tired sitting in one spot. If you have the option of moving work locations, schedule a change of desk or hot-desk. A change of scenery can help to wake you up."
Miriam is the Health & Wellbeing Officer at the University of New England. She advises staff on health and wellbeing, injury management and their return to work.
