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Healthy Workplace Habits

Often times we can get so caught up in what we are doing we can spend hours at the computer without taking a break. Extended periods in the same posture such as sitting at a desk can result in pain or discomfort in many areas of our bodies, namely the neck, back and shoulders. Here are some healthy workplace habits that may decrease the impact our daily work environment can have on our bodies.


Taking microbreak of 1-2 minutes every 20-30 minutes is an essential part of reducing musculoskeletal strain when working for extended periods. Using this time to move stand up, go for a short walk or stretch is a great way to reset, decrease stiffness and reduce tension.

Longer Movement Breaks

Incorporating longer breaks every hour is another great way to incorporate healthy workplace habits and decrease strain on your body. Usually, 5-10 minutes each hour is good for this, using that extra time to go for longer walks, do some gentle stretching and use some of the muscle groups that have been static leading up to the break.

Seating position and desk setup

Proper workstation setup can make a significant difference to the strain felt on your body. Ensuring your desk, screen, keyboard and chair are setup to best to suite you. Often times using the 5–10-minute breaks can be a great way to make proper adjustments to your desk setup can help mitigate some of the strain. For more specific details regarding workspace ergonomics setup, book an appointment with one of our chiropractors to discuss your individual requirements.

Maintaining an Active Lifestyle Outside of Work

Staying active in your free time outside of work has some many benefits for both physical and mental well-being. Regular physical activity can help maintain a healthy weight, increase strength of muscles and bones and play a role in reducing the risk of chronic disease. The type of activity does not matter, but finding activities you enjoy and do regularly is important. The recommended weekly physical activity from the Australian government for adults aged 18 – 64 is 2.5-5 hours moderate intensity activity and 1.25-2.5 hours vigorous activity.

Examples of moderate intensity include:

  • Brisk walking
  • Swimming
  • Mowing the lawn

Examples of Vigorous activity include:

  • Jogging
  • Cycling
  • Aerobics

Disclaimer: The information provided is for educational purposes only and does not substitute professional medical advice. Always consult with a healthcare professional before starting an exercise program and for personalised advice.