Guide: This is how you should organize your working day to protect your health

Long working days and stressful weeks quickly affect health - this is noticeable in various areas. Whether it's a headache, low motivation, or shoulder and back pain, being overworked never has a positive impact. So that your health is not neglected even on long working days, you can change a few small things in your everyday life. We'll show you how it's done!

Your start to the day - this is how you really wake up

Either you're a morning person or you're not - at least that's what most people think. But is that really true?

There are people who get out of bed better in the morning and are then particularly fit and awake in the hours that follow. These people, who are particularly awake until noon, belong to the morning type, also called "lark". If you belong to this chronotype, you are particularly productive and efficient in the first hours of the day. If you're not that type of person, then it's the afternoons and evenings that are the most productive for you.

Which type you belong to is determined in your genes to a certain extent - but that doesn't mean that you can't change anything about it. You can promote your health before the working day by making various small changes. These include, among others:

• In order for your body to wake up, it needs light. Daylight with a high proportion of blue is needed for the stimulant hormone cortisol, so a wake-up light would be ideal for you
• Open a window and stand in the fresh air for a while. It will wake you up and do your health good before a long day at work
• If you stimulate your circulation in the morning, you will be more alert and your muscles will be awakened. A short movement unit of about five minutes is enough to make you fitter and more alert
• Your breakfast is essential for your working day and your health. It is best to use oatmeal, as it fills you up for a long time. They also contain a lot of fiber, which lowers your cholesterol level
• A glass of water after getting up works wonders. Before you leave the house, you should drink at least 250 milliliters of water

With these tips, you can start the working day in a way that benefits your health. You are automatically fitter, more balanced and more motivated - without much effort. If you want to know more about health at work, just have a look at the desqup blogs !

Sitting or standing? – This is the best way to organize your working day

Neither long standing nor long sitting is healthy in the long run - but which of the two is actually the unhealthier? This question can be answered quite quickly.

Sitting is a kind of widespread disease in Germany. The average adult sits about 11.5 hours a day, much of that during the workday. Health suffers as a result, many illnesses and pains are caused by sitting for too long. When sitting, for example, poor posture and tension develop particularly quickly. Your back is hunched, and your neck and shoulders are often under constant tension. In addition, your muscles are at rest and your blood circulation is not stimulated. If you sit for too long, the risk of diabetes and obesity increases.

When you sit, you tire much faster due to the poorer blood circulation and the inactivity of the muscles, the day feels longer and more strenuous. Over time, your stress tolerance also decreases and small tasks seem much more difficult. If bad light or dark days are added to this, everyday work becomes even harmful to your health.

When standing, the effects are not as drastic. Health problems only arise here if you stand for a particularly long time (more than four hours at a time). Your muscles then tire and it can happen that, for example, a leg falls asleep or the soles of your feet hurt - but there are no really serious health problems like those that occur when sitting. Only if your weight is shifted too much to one side or if you adopt an unhealthy posture can there be health consequences.

To ensure that your working day is optimal for your health, you should divide it up roughly like this:

• 50 percent sitting
• 40 percent standing
• 10 percent exercise

This division is not intended to be held in one go. So always break it up into smaller sessions so that you don't stay in one pose for too long. Experts therefore advise never spending more than 30 minutes sitting down, but also no more than 1.5 hours standing. You should always integrate movement breaks when possible. For example, get in the habit of making phone calls while walking or doing small errands on foot.

Tip: Do you have a long drive to your place of work? Then park a little further away from the building from now on, so you have already accommodated a good exercise unit in the morning. It promotes your health even before the working day has even started.

This equipment promotes your health every working day

So that you don't damage your health even on long working days, you need a certain equipment at the workplace. The height-adjustable desk and an ergonomic sitting and standing stool are the absolute basics that everyone should organize.

With the height-adjustable desk, for example from desqup, you prevent several problems at once:

• Poor posture with the correct height adjustment is hardly possible
• Constant, light movement -> better blood circulation
• Joints in natural position, no curvature
• Screen height adjustable just right, no need to bend your neck
• Less back problems, no lower back pain
• Fast change between standing and sitting possible thanks to electrical adjustment

The desqup Pro is a height-adjustable desk with all the important functions. It has a water-repellent table top, electric height adjustment and also practical functions such as obstacle detection and several memory buttons. Thanks to the memory function, you can set several heights and select them again at the push of a button - this eliminates the hassle of adjusting! You can get the desqup Pro for 449.00 euros.

A standing aid is an ergonomic sitting and standing stool that takes 60 percent of your body weight. It thus combines the advantages of sitting and standing without a large financial outlay. The desqup Wobble is made of high-quality materials and is available for as little as 149.00 euros. It can be adjusted from a sitting to a standing position in just a few simple steps.

Advantage: Even when sitting, an ergonomic stool ensures that your health does not suffer on long working days. Due to the rubberized underside, your body constantly makes small micro-movements that you don't even notice.

Would you like to learn more about health at work? Then take a look at our website! In addition to blogs, you will also find detailed product pages with all the important information here. If you have any questions, desqup customer service is always there for you!