Top 3 Hacks to Set Up Your Optimal Home Office
How to make a perfect home office
With many offices closed due to COVID-19, our community finds themselves in uncharted territory; working from home! Like yourself, I’m also in the same predicament. Here are my top 3 Home Office Set Up Hacks!
Hack #1: Optimal Chair Setup
It’s very important to make sure you’re comfortable.
Ideally, your knees are at about a 90° angle.
If you don’t have an adjustable seat, prop something under your feet
Your feet should be firmly on the floor
Arms or No Arms?
When using arms, your elbows should be at about 90°.
Make sure your shoulders are relaxed, with lots of space between your ears and shoulders
Ideally, your backside should be all the way to the back of the chair with your mid-back/shoulders connecting the seat back.
Hack #2: Optimal Monitor Setup
The top of the screen should be at about eye level
The distance between your face and the monitor should be about 20-30 inches away
Pro-Tip: Use FLUX, a computer program that adjusts a display’s colour temperature according to your location and time of day. Not only does it save your eyes, it also helps your circadian rhythm.
Hack #3: Get Up and Move Around At Least Once Every Hour
This is probably the thing that most people (including myself) find the most difficult. When you’re in the middle of a task, it’s really hard to pry yourself away from your work. Your breaks don’t have to be more than a couple of minutes, just get away from your desk!
Set an alarm every hour to remind yourself
Block and batch your calendar so that you organize your day/tasks into 60 min. chunks
Use the bathroom
Grab a drink: water (ideally), coffee, tea, etc.
Go say hello to your significant other/kids/pets
Do a few stretches (check out our top 3 body weight exercises post!
Remember, this is just general information.
If you have specific medical conditions, are experiencing pain, or you’re just not sure where to start when it comes to exercise, please remember we’re here for you.
适合办公室工作人群的拉伸运动 因为疫情期间不能去办公室，我们会发现在家里工作是一件需要适应的事情。我也一样！当你们记住每个小时休息的时候可以试试这些拉伸动作。 Stretch #1: 墙上天使 10次 开始背部靠着墙壁 收紧腹肌，轻轻的让两边肩胛骨向中间收紧， 让手背贴着墙...
体重训练（最有效率的运动） 有很多医生和科学家都建议用增强免疫力系统来抵抗新型冠状病毒肺炎。 你们听过运动和好的生活习惯是最好的药物这句话么？ 加强免疫力的方法: 1. 每晚睡够7-8个小时 2. 健康的饮食（加拿大政府的健康饮食指南） 3. 有个有效的缓解压力的方法 4....
设计最佳家庭办公室的技巧 因为疫情期间不能去办公室，我们会发现在家里工作是一件需要适应的事情。我也一样！所以我想给大家设计3个家庭办公室的小技巧。 Hack #1: 座椅 最重要的是要舒服。 座椅的高度 最理想的高度是让膝关节在90度左右...
帮我们坚持日常锻炼的方法 我们知道在疫情期间大家的生活都受到了很大的影响，当你在努力保持理智还同时兼顾孩子和工作的时候，锻炼是很容易被忽视的，即使像我们这些健康专家也不例外Tip #1: 要随时记住是什么给你锻炼的“动力”...
What exercises can you do to prepare for pregnancy? Pelvic floor health is important for a huge number of things. One thing that people do not...
Why should you see a physiotherapist? Most people associate physiotherapy with treatment of musculoskeletal injuries in general. However, the scope...