Top 3 Hacks to Set Up Your Optimal Home Office

by Jun 23, 2020Health and Wellness, Top Tips

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.

Seat Height
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

Back Rest
Ideally, your backside should be all the way to the back of the chair with your mid-back/shoulders connecting the seat back.

    Optimal Chair Setup

    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.

      Optimal Monitor Setup

      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!


      Move Around Every Hour

      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.

      Banner/Thumbnail Photo by Lisa Fotios from Pexels

      Top Tips

      Top 3 Tips for Picking a Running Shoe (Chinese Version)

      Top 3 Tips for Picking a Running Shoe (Chinese Version)

      怎么样买合适你的跑步鞋 最近在鞋店里,有各种各样的跑鞋,而且都会说是“最适合” 你的脚。 在这样的情况选最适合你的鞋是挺难的。我们总结了几点建议来帮助你们选择合适的跑鞋。Tip #1: 尽量保持一致! 可以想一下之前觉得哪个牌子的鞋, 哪个种类的鞋穿着舒服 假如是在训练期间换鞋的话,...

      read more
      Top 3 Stretches for Office Workers (Working from Home) (Chinese Version)

      Top 3 Stretches for Office Workers (Working from Home) (Chinese Version)

      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...

      read more