As creative designers, we immerse ourselves in the world of digital art, pouring our creativity onto the screen for hours on end. While we strive to create captivating visuals, it’s crucial to remember the importance of our own well-being. Sitting for prolonged periods and staring at screens can take a toll on our health. In this article, we’ll explore some fun and practical tips, backed by researched facts, to help creative designers maintain their health and vitality while working at a computer. Some of these tips may be familiar and common sense while others may be a bit of a surprise. Let’s get started!
#1 TAKE FREQUENT BREAKS
Research shows that prolonged sitting can have adverse effects on our health, including increased risk of obesity, heart disease, and back pain. To counteract these risks, take regular breaks throughout the day. Set reminders to stand up, stretch, and walk around. Consider incorporating short exercise routines or micro-workouts into your breaks to keep your body active.
#2 PRACTICE PROPER ERGONOMICS
Maintaining proper posture and ergonomic setup is crucial for preventing musculoskeletal issues. Invest in an ergonomic chair and ensure that your workstation is set up correctly. Adjust your chair height, desk height, and monitor position to promote good posture and reduce strain on your neck, shoulders, and back.
#3 STRETCH AND EXERCISE
Sitting for long periods can lead to muscle stiffness and reduced flexibility. Incorporate stretching exercises into your daily routine to improve blood circulation and relieve muscle tension. Consider exercises that target the neck, shoulders, wrists, and lower back, as these areas are commonly affected by prolonged computer use. See More About Sitting All Day below.
#4 STAY HYDRATED
Proper hydration is essential for overall health and well-being. Keep a water bottle nearby and make a conscious effort to drink an adequate amount of water throughout the day. Staying hydrated can help prevent headaches, improve focus, and support optimal brain function. See More About Hydration below.
#5 PROTECT YOUR EYES
Extended screen time can strain your eyes and lead to digital eye strain or computer vision syndrome. To protect your eyes, follow the 20-20-20 rule: Every 20 minutes, look away from the screen and focus on an object at least 20 feet away for 20 seconds. Additionally, adjust your screen brightness, use proper lighting, and consider using blue light-blocking glasses. In addition to eye ware, it is best to make sure your eyes are hydrated as well. People who stare at screens all day tend to have issues like dry eye and other issues that simple drops can remedy. One of my go to eye drops are Similason Computer Eye Relief, Similason Dry Eye or even Similason Complete Eye Relief. The best part is that Similason contains no drugs and weird chemicals and it has really helped me through some tough all-nighter projects.
#6 CREATE AN ACTIVE WORKSPACE
Transform your workspace into an active environment by incorporating standing desks, balance boards, or stability balls. Alternating between sitting and standing can help reduce the negative impact of prolonged sitting on your health.
#7 PRIORITIZE HEALTHY SNACKS
Snacking on unhealthy foods during long hours at the computer can lead to weight gain and decreased energy levels. Stock your workspace with healthy snacks like fresh fruits, nuts, and yogurt. These options provide essential nutrients and can help maintain your energy levels throughout the day.
#8 PRACTICE MINDFULNESS AND STRESS MANAGEMENT
Working in a fast-paced creative industry can be stressful. Take time to incorporate mindfulness and stress-management techniques into your routine. Practice deep breathing exercises, meditation, or take short breaks to engage in activities that relax and rejuvenate your mind.
More About Sitting All Day Long
Sitting with your legs hanging down for extended periods can have negative effects on your health. Here are a few reasons why it is not ideal:
- Poor Circulation: When you sit with your legs hanging down, it can impede blood circulation in your lower extremities. This position puts pressure on your thighs, compressing blood vessels and making it harder for blood to flow back up to the heart. Over time, this can lead to swollen ankles, varicose veins, and increased risk of blood clots.
- Increased Risk of Orthopedic Issues: Sitting with your legs hanging down can put strain on your knees and hip joints. The unsupported position can lead to discomfort, stiffness, and potential long-term orthopedic issues like knee pain or hip problems.
- Postural Problems: Hanging your legs down without support can lead to poor posture. Your spine may curve unnaturally, causing strain on the back muscles and potentially leading to back pain or discomfort.
- Muscular Fatigue: Sitting with your legs hanging down can cause the muscles in your lower back, hips, and legs to work harder to maintain stability. This prolonged muscular effort can lead to muscle fatigue and discomfort.
To promote better health and posture while sitting, it’s recommended to use a chair with proper back support and ensure your feet are resting flat on the floor or a footrest. This position helps maintain good posture, encourages proper blood circulation, and reduces strain on your joints and muscles.
Remember, taking regular breaks to stand up, stretch, and move around is essential regardless of your sitting position. Incorporating movement and maintaining a balanced posture throughout the day can help alleviate the negative effects of prolonged sitting.
More About Hydration
Celtic Sea Salt is a type of salt that is derived from seawater and is known for its mineral content. It is true that consuming a small amount of salt before drinking water can help with fluid absorption in the body. Here are a few points to keep in mind:
- Electrolyte Balance: Celtic Sea Salt contains various minerals and electrolytes, including sodium, potassium, and magnesium. These electrolytes play a crucial role in maintaining fluid balance in the body. Consuming a small amount of salt can help replenish electrolytes, which may aid in water absorption.
- Hydration Benefits: Adequate hydration is essential for overall health, and salt can help optimize hydration by assisting with water retention in the body. When consumed in moderation, salt can contribute to maintaining proper fluid balance.
- Individual Considerations: It’s important to note that the amount of salt needed may vary for individuals depending on factors such as overall health, dietary needs, and specific medical conditions. Consulting with a healthcare professional or a registered dietitian is recommended for personalized guidance on salt intake and hydration strategies.
- Balanced Approach: While salt can aid in fluid absorption, excessive salt intake can have negative effects on health, such as high blood pressure. It’s crucial to maintain a balanced approach to salt consumption and consider the overall salt content in your diet.
Remember, hydration is best achieved by regularly drinking water throughout the day and listening to your body’s signals of thirst. Adding a small amount of Celtic Sea Salt to your water will provide some amazing benefits as part of a well-rounded approach to overall hydration and nutrition.
Stay Healthy, Create Longer
Prioritizing your health as a creative designer is crucial for maintaining long-term well-being and sustaining your creativity. By implementing these tips and tricks, you can create a healthy work environment that supports both your physical and mental health. Remember to take regular breaks, practice proper ergonomics, incorporate exercise and stretching, stay hydrated, protect your eyes, and prioritize healthy snacks. Additionally, don’t forget to embrace mindfulness and stress management techniques to find balance amidst the demands of your creative work. By taking care of yourself, you can enhance your productivity, unleash your creativity, and enjoy a fulfilling and sustainable career as a designer. Cheers to a healthy and creative journey ahead!