HealtH Matters 77
HealtH & well-beinG
Physical Activity at Work
The benefits of physical activity are plentiful and well researched writes Karen Clerkin CPOHE,
Senior Physiotherapist, Ergonomics and Back Care at St Vincent's University Hospital.
t
hese include improving physical fitness • Vary your tasks whenever possible, to
and cardiovascular health, relieving allow respite for working muscles.
muscular and mental stress, improving • Make time for a brisk walk as part of
well-being and maintaining normal stretch your lunch break.
of soft tissues to name but a few. • Use any equipment provided which is
the World Health Organisation (WHO) designed to help with strenuous tasks.
recommends that healthy adults partake in • Don’t overstretch to perform tasks,
30 minutes of physical exercise at least five move closer instead or adjust equipment
days each week. During our busy lives, it to suit you.
may be difficult to fit in exercise but there • Avoid adopting a stooped posture e.g.
are many simple ways we can build adjust trolley/bed height to bring it level
elements of physical activity into our daily with your hip height.
routines at work. Do a little, do a lot, it all • Assess all manual handling tasks before • Ask for assistance or use mechanical
adds up! carrying them out. equipment if tasks are beyond your
Before commencing a new exercise physical capabilities.
programme, or if you have signs or
symptoms of musculoskeletal injury, it may Office wOrk…
be helpful to be assessed by a Chartered • If you work at a desk for most of your
Physiotherapist who will be able to assist
you in getting started or in treating any pre-
“During our busy lives,
day, be sure to take regular short
stretch breaks every 20-30 minutes and
existing aches or pains.
it may be difficult to fit
intersperse other physical activities such
as filing or other office based duties
ExErcising and Work
in exercise but there are between the duties spent at your desk.
During the Day…
many simple ways we
• Adjust your computer workstation to suit
you, taking care to eliminate awkward
• Wear comfortable, supportive footwear if
can build elements of
postures.
your work involves a lot of walking. • Adjust the overall chair height to bring the
• Choose to use the stairs rather than the physical activity into our forearms parallel with the floor and then
lift where possible, even if just on the way
down to begin with.
daily routines at work.
align the keyboard with the monitor.
• Ensure adequate support for your low back
• Take regular stretch breaks through your
Do a little, do a lot, it all
by adjusting the backrest height and angle.
day e.g. between tasks, during meetings • Keep the mouse arm supported either on
or during breaks. adds up!” the desk, or on the armrest of the chair.
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211917-1c-quest-lk-hse.indd 1 10/03/2010 12:19:07
HM Iss6.1 p71-128.indd 77 12/03/2010 15:24:36
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