Home Office Set-Up Ideas For Better Health
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Now that we’re all working from home more than ever, it’s important to set-up your home office or workspace in the right way. When it comes to a home office set-up, making it comfortable benefits your health and wellness.
If you work from home or in an office all day, and most of your work involves long periods of sitting down, you will need to pay attention to how your work area is set up. This could save you some serious health issues later on. There are many health risks associated with sitting down all day, but a better set-up can reduce that risk.
A productive home office setup can make you more successful. Using the principles of ergonomics will make sure that where you work will be comfortable and efficient.
If you’re new to working at home, you might be tempted to cut costs with your home office if you think you can’t afford a quality set-up. Don’t do this. Getting the best set-up that you can afford can have positive effects on your health and your business mindset. The principles of ergonomics are simple; fit the environment to the person, not the other way around.
Just throwing together any old cheap office furniture won’t help you to be more productive and will affect your health and well-being.
An office space that has been poorly planned and put together can cause problems including:
Back issues
Elbow pain
Headaches
Carpal tunnel syndrome
Blurred vision/eye strain
Neck and shoulder pain
Weight gain
Repetitive strain injuries
Blood clots or nerve pain in the legs
Ergonomic tools and home office productivity work together. By investing in yourself, you’re investing in your business too.
Standing Desks
The standing desk has changed the ergonomic work station in recent years. An adjustable height workstation has a lot of health benefits.
Sitting all day comes with a lot of risks. Sitting decreases your metabolism, as you less energy when sitting than you do when you stand or move around. This can lead to weight gain and even obesity. Sitting all day also increases your risk of higher blood pressure and poor blood sugar regulation. Sitting for long periods also affects your circulation, which can cause leg cramps, back spasms, and blood clotting.
The health risks of sitting at a desk all day sound scary if that’s what your job needs you to do, but you can counteract them by buying an adjustable height desk.
Using a standing desk means you’ll burn more calories due to extra movement. You’ll have better circulation, and better posture (as long as you set your desk up correctly). Many people who use standing desks find that leg cramps and backaches are greatly improved, if not gone altogether.
There are a few different types of standing desks and standing workstations. Remember that everyone is different, and your needs might vary according to your height, needs, and monitor set-up.
The most common kinds of standing desks are:
Fixed height standing desks. These don’t adjust, so might not be the best option to tailor for yourself
Standing desk converters. These sit on your existing desk and can be adjusted to different heights as risers.
Desktop risers. These are small tables that sit on your desk to raise your computer to a standing height. These are sometimes adjustable, but usually are at a set height, so may not be the best choice.
Adjustable height workstations. These have the most benefits. They can be adjusted to any height you need, and most come with shelves at different levels, so you can keep your keyboard in the best position.
You can go beyond a standing desk setup for the optimal health benefits for your home office. There are more ergonomic tools that you can add to get more benefits and to make your workspace at home even more comfortable.
Computer Glasses
Computer glasses can cut the blue light from your computer screen. They can reduce the glare from screens too. Screen glare can cause eye strain, headaches, and blurred vision. Computer glasses can really help with these issues, making it more comfortable to work for longer.
If you’re spending long hours in front of a screen, you should consider computer glasses, especially if you already wear contact lenses and normally use reading glasses. Learn more about JINS blue light glasses. If you usually use reading glasses, make your computer glasses are the correct strength or without magnification.
Home Office Lighting
Poor light can also contribute to eye strain while working, so you should make sure that your office is properly. If you don’t already have a good desk lamp that you like, there are lots of options for home office lighting that will work with any space or design. A desk lamp can come in all kinds of shapes, sizes, and levels of flexibility.
Headphones
If you’re working from home and there are other people in the house, it can get noisy. Some people are easily distracted by noise, which can make concentrating difficult. If this is you, consider getting some good headphones.
Getting distracted by noise can be annoying when you’re trying to work. Bluetooth headphones can connect to your computer or laptop without the need for wires trailing everywhere, and over-the-ear options are comfortable to wear for longer periods of time. Invest in noise-canceling headphones so you can block out household noise even if you’re not listening to anything on them. Wearing headphones can also act as a visual indicator to other people in the house that you’re working and shouldn’t be disturbed.
Ergonomic Keyboard
An ergonomic keyboard has a curved design to keep your wrists in good alignment while you work. Wireless design is convenient too. Look for a keyboard with a wave design that will ease the stress on your hands and fingers. You also should choose an option that has a palm rest built-in, which is better for wrist health. A keyboard with adjustable height can be adjusted for optimal comfort.
Ergonomic Mouse
You can also try a vertical mouse. A vertical mouse is not your usual desk tool. The advantage is that they require no hand or wrist movement, as your thumb rolls over the trackball to move the cursor anywhere you want it to go.
If you prefer a more traditional mouse, then you can find an ergonomic mouse in a more classic shape. Choose a mouse with a curved design and height, as well as a thumb indent, as this will aid in a more natural hand and wrist posture.
Keyboard Wrist Support
Ergonomic wrist support offers support for your wrists, preventing strain and discomfort. You can choose a bright design to bring some color and fun to your desk while adding more support. Choose wrist support from high-quality foam in a shape that is comfortable for you.
Standing Desk Mat
Most people who choose to stand for a lot of their working day find that a mat designed for a standing desk helps to prevent pain in the back and feet. If you can’t find a mat you like, any cushioned surface can work. You can choose a stationary standing desk mat, or choose an item that will strengthen your core as you stand on it, like a balance board.
Office Chair
There are lots of seating options that are ergonomic. Each different kind of office chair offers different solutions to aid with good posture and proper support for your back when you’re sitting at your desk.
You could choose a standard ergonomic office chair. A mesh back keeps you cool, and choose arms that can be flipped up and out of the way. It’s also ideal to choose a chair that has adjustable tension so you can change the rocking or leaning motion of the chair. Make sure that you thoroughly test any chair you think you might like, so you know it offers proper support for your lower back.
If you want something other than a classic office chair, there are lots of ergonomic alternatives that can try instead. A ball chair is a good option for releasing tension from your back and spine which can happen when you sit on harder chair surfaces. Ball chairs also engage your core muscles, which helps you to maintain better posture. When you first buy a ball chair, you will need to inflate it properly several times over the first ten days of using it to make sure you’re at a proper height for your desk. At first, the exercise ball will stretch as you use it, allowing for extra inflation.
Ergonomic Seating Options
Prolonged sitting has more than just ergonomic downsides—it can also have serious health implications. It can lead to unwanted weight gain and even obesity. Sitting all day also increases your risk of higher blood pressure and poor blood sugar regulation. Additionally, it affects your circulation, potentially causing leg cramps, back spasms, and even blood clotting.
To mitigate these risks, consider investing in ergonomic furniture like adjustable chairs or standing desks, which encourage movement and better posture throughout the day. Pair these changes with regular breaks to stretch, walk, or stand up.
If weight management is a concern, you can also explore options like buying semaglutide online to support your weight loss journey. However, always talk to a healthcare provider to determine the best solution for your needs.
Healthy Space
Utility bills, indoor air quality, and electrical safety are important considerations for your home office. As you spend more time inside, you want to optimize energy use by unplugging devices when not in use. If your budget allows, you could buy energy-saving devices. Or simply utilizing the energy-saving settings on your current devices works. Moreover, for electrical safety, avoid overloading power outlets, don’t leave liquids around electronic devices, and replace damaged cords or plugs. Lastly, a home office that is clean and properly ventilated will help optimize indoor air quality. By placing your desk close to a window, you will not only benefit from natural light but also fresh air.
If you have back pain and trouble with poor posture, then an ergonomic kneeling chair can be the best alternative to an office chair. Look for an option that a thick seat cushion, which will be supportive but also soft. The cushion should angle to form a perfect fit for you. The kneeling design will keep your back in an upright position, and will evenly distribute your weight between your knees, shins, and bottom, putting less pressure on your back.
