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Tyson Beach is an expert on injury prevention, ergonomics and biomechanics of work at the Faculty of Kinesiology and Physical Education. His five easy-to-follow tips will help you avoid physical stress and decrease fatigue during your 9-5 workday.

1. Keep your workstation dynamic

• After 30 minutes of stationary computer work, move around for 5 minutes
• Vary postures throughout the workday: use adjustable (ergonomic) chairs, desks, and computer equipment
• Stand or walk during meetings and/or while talking on telephone when feasible

2. Posture and movement habits: position and align body segments when not moving

While there is no “optimal” posture to be maintained for prolonged periods of time, there are a few important things to consider when adjusting workstations to perform tasks:

• Limit rounding of the lower back and shoulders
• Prevent the chin from jutting forward (i.e., keep ears, shoulders, and hips aligned)

 
3. Don’t forget your daily “tune-ups”

Dedicate 10-15 minutes each day to daily rituals for basic “hygiene” for musculoskeletal health:

• Lock fingers and reach and hold arms overhead to stretch the upper back and shoulders (do this without arching the lower back)
• Step one foot in front of the other to stretch each hip (feel the stretch on front side of the back leg)
• Hold hands in front of body and bend and twist the wrists
• Gently bend neck side-to-side and front-to-back
• Periodically look away from screen and focus your vision on distant objects

 
4. Make your body work: lifestyle hacks

Limit optional sitting or screen time to make your day “harder”, yet more enjoyable.

• Actively transport your body when possible (e.g., walk, cycle, climb stairs, etc.)
• Avoid mindlessly eating and drinking caloric beverages while using screens
• Get sufficient sleep and spend time outdoors with friends and family

 
5. Use your resources 

Take advantage of a wealth of free information online to apply the tips above:

• Office ergonomics  distributed by the Ontario Ministry of Labour,  offered by Institute for Work & Health, and  for preventing musculoskeletal disorders associated with deskwork (Part 3A, pgs. 21-23)
• Sample “deskercises” and stretches for office workers 
•  to make days “harder” from Doc Evans

Watch Mike Evans’ video on healthy living: small steps that “make your day harder”: