The BCA’s top tips to improve your wellbeing at work

To celebrate National Work Life Week (11th-15th October 2021), Catherine Quinn, chiropractor and President of the British Chiropractic Association, has shared some quick and easy tips to incorporate into your everyday work routine to improve your physical health and wellbeing.

1. The perfect set up

“Whether you’re back in the office or still working from home, it’s important to make sure you have a comfortable space to work in. Your seat should be adjusted so that your feet are flat on the ground, your knees bent, but with a slope from your hips to your knees. Your arms should be flat and your elbows level with the desk or table you’re using, and don’t forget to remove any obstacles from under your desk to ensure you have enough leg room.”

2. Get up and moving

“Incorporating movement into your day is so important, but many of us set unmanageable goals for exercise. It’s great to set longer term intentions, but start small – for example, by taking a 15-20 minute walk on your lunch break. Over time this will become almost an automatic habit and you can build it up from there – it’s all about manageable, bitesize chunks!”

3. Mix it up

“Our bodies love variation, so try to mix up the position you work in. If you work at a desk or table, consider a laptop stand which will allow you to work standing up. It’s also totally fine to get creative – especially if you’re still working from home. I’ve used my kitchen counter and a chest of draws before as a DIY standing desk. Just make sure your screen is eye level.”

4. Find the light

“It’s important to ensure you get enough daylight, particularly throughout the winter months. Vitamin D is an essential part of maintaining your wellbeing and the NHS supports the use of Vitamin D supplements, especially if you’re spending more time indoors. Getting enough sunlight can help to improve your sleep and general mental health, as well as keeping your bones, teeth and muscles healthy.”