Keys to Workplace Wellness Part 2 – Physical Wellness

In part one of “Keys to Workplace Wellness” I explained that to have a well rounded approach to wellness we must consider mental, emotional, spiritual, and physical well-being.  All of these directly impact our day-to-day work place and overall life experience. In part two of this three part blog we will cover Physical well being.

Just Keep Moving

Working in an office as developers do, it is very easy to become sedentary.  Daily routine can lead to extended timeframe of sitting heads down on a project or possibly a long day of meetings.  While it is understandable that there are going to be days like this, the key is to not make that the routine. Remind yourself to sit less!  Make use of the Pomodoro Technique. It is a proven system that is effective. There are also so many options to assist with this it can be mind boggling.  There are apps, smart watches, and other technology based tools that can help set reminders that it’s time to move.

Understand Your Posture

As developers we can adopt some very interesting positions while working.  This can lead to muscle tightness, neck and/or back pain, or carpal tunnel issues.   To help with this, another very nice option is to use a standing desk if available. Our office has adopted desks that can be both standing or moved to a sitting position if needed.  It is also nice to have alternatives to the standard desk chair. We have stools available that help force proper posture and engage different muscle groups to keep developer sitting upright.  However, these are not complete solution in and of themselves. As developers we tend to laser focus on what we are working on and often forget how we are working. We need to constantly be aware of how we are working.  Recognize bad habits and try and make appropriate adjustments.

Stop Eating At Your Desk

It is very common for developers to grab a snack or even lunch and eat at their desk while working.  The challenge with this habit is it can lead to distracted eating and poor food choices. Distracted eating in many cases can lead to overeating.  We keep eating because we have food present with us. We also are not thinking about what we are eating.  The goal is just to get rid of hunger pains so we can keep working.  I would suggest that developers avoid eating at their desk if possible.  Sitting down to lunch away from your desk won’t just keep crumbs out of your keyboard; it can also help reset your brain for an afternoon of productivity.

Be Active

Lastly, I want to encourage you to be active outside of work.  Yes, that means exercise. I am not suggesting that we all need to be marathon runners or gym fanatics.  The key is to find what motivates you. Find some sort of exercise that is enjoyable and make it a routine.  Maybe you love dogs, contact a local shelter and become a dog walker. Maybe you love photography, go for walks on nature trails and take pictures.  Maybe you live near bike trails, jump on a bike and go for a leisurely ride. If you find something you connect with, it will be much easier to adopt as a regular activity.

Next time we will finish off this blog series by discussing spiritual well-being.  Remember, true wellness must consider mental, emotional, spiritual, and physical well-being.