Office work can put a strain on our overall health, and this has been a known fact for a long time now. Standing desks and vending machines stocked with healthy snacks have proliferated because the office has become a serious health hazard to employees. However, there are some things that you can do to limit the negative impact office work can have on your body. Here are 3 health and fitness tips for office workers.

Get Up and Get Moving

Sitting for hours can be bad for your health. Fortunately, even if you spend most of the day sitting, getting up for five minutes every half hour restores circulation and reduces the strain on the lower half of your body. You can amplify the benefits by stretching, twisting and bending even when staying in your cube.

We too often think we have to do full calisthenics to see any benefit. In reality, standing while talking on the phone is an improvement over sitting, while stretching your arms and legs while talking through a headset is better.

Add Exercises to Your Routine that Heal Your Body

One of the best ways to prevent your desk job from causing problems is to deliberately compensate for it in your workout routine. You can use foam roll hip flexor exercises to relax tight hip flexors so you can return your posture to normal. Perform shoulder squeezes to maintain proper posture. Do chin tucks to release a tight neck. This provides temporary relief from muscle strain caused by poor ergonomics at work.

Pay Attention to Ergonomics

One of the biggest ways your desk job impacts your health is through ergonomics, your body’s position while working. When you’re sitting at your desk, you shouldn’t be hunched over, staring down at a screen. You should have good posture when sitting in your chair while working. The top of the computer screen should be level with the eyes.

Typing on the keyboard shouldn’t require bending your hand at an awkward angle. And everything you routinely use should be in easy reach. You can reduce the odds of eye strain by having the screen set to a proper brightness level, not having sunlight or overhead lights reflecting off of it and having the text size and resolution set for easy readability.

You can protect your vision by looking away every few minutes for at least 20 seconds and looking at least 20 feet away for several minutes every hour reduces the odds of developing both eye strain now and near-sightedness over the long term.

And perhaps most important of all, you need a comfortable chair. It doesn’t have to be expensive, but it does need to be adjustable so that you can set it so your lower back has the right level of support, your knees don’t bump against the seat, and your upper thighs are parallel to the floor.

Good office equipment and proper ergonomic design help prevent health problems. However, it isn’t enough. The best way to maintain your health and fitness while working in an office is to take regular breaks. The more activity and the greater its variety, the better.