{"id":9655,"date":"2020-03-20T15:39:30","date_gmt":"2020-03-20T15:39:30","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=9655"},"modified":"2020-03-27T22:26:48","modified_gmt":"2020-03-27T22:26:48","slug":"quarantine-wellness-program-staying-healthy-when-working-from-home","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/03\/20\/quarantine-wellness-program-staying-healthy-when-working-from-home\/","title":{"rendered":"Quarantine Wellness Program: Staying Healthy When Working From Home"},"content":{"rendered":"

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n

\"Ergonomics

Ergonomics – Correct and incorrect sitting posture when using a computer<\/p><\/div>\n

During the quarantine due to COVID-19, a good portion of the US workforce has transitioned to working from home. Working from home can be convenient, but we can easily fall into bad habits. Unlimited snacking, distractions, sleeping in, and overall decreased motivation can leave us feeling \u201cblah\u201d.<\/p>\n

The couch initially may seem like a great place to work from. However, the best way to keep your body in better alignment ergonomically and mentally is to set up a dedicated office workspace.\u00a0 When you are in that space you are at work, when you leave that space you are at home.\u00a0 A chair with proper back support and keeping your monitor and keyboard at recommended level will save you from muscular pain.<\/p>\n

The best ergonomic positioning is with your feet on the floor, with your back to back of chair, and the computer monitor at eye level straight in front of you. Your shoulders should be relaxed and elbows resting at 90 degrees.<\/p>\n

Laptops can be problematic as they are lower and people tend to bend down more to look at the screen. If you are using laptops for prolonged periods of time you could consider using an additional monitor or keyboard to decrease strain on your neck and back. Regardless of your ergonomic set up it is recommended to get up every hour and move for a few minutes. Even if it is just to go to the bathroom or get a drink of water.<\/p>\n

Staying active can help you stay mentally and physically healthy. Getting outside for a walk during the day is highly recommended. Consider going for a stroll in the park or walking around the neighborhood- as long as you maintain your social distancing six-foot radius. If you are physically able, try to maintain the recommended 10,000 steps per day.<\/p>\n

\"Courtney

Courtney A Budd, PT, MSPT, CSCS, PES<\/p><\/div>\n

With gyms and traditional group training options shut down, there are plenty of online resources for exercise options. Depending on your goals and fitness levels, you could consider videos for yoga, diaphragmatic breathing, chair exercises, stretching, or home circuit training. Many fitness professionals are offering free online classes. Check YouTube and other social media for something that appeals to you.<\/p>\n

Recommendations from the ACSM for adults are as follows: Adults should get at least 150 minutes of moderate intensity cardiorespiratory exercise per week. For resistance training, training the major muscle groups 2-3 times a week is recommended. Using resistance bands, gravity, or household items to add weight are options when you don\u2019t have access to gym equipment.<\/p>\n

Flexibility exercises as well and neuromuscular\/ core exercises are also recommended 2-3 times a week.\u00a0 Each stretch should be held for 30 seconds, repeated 2-3 times, and held to a point of tightness or slight discomfort. Neuromuscular training is sometimes called \u201cfunctional training\u201d.\u00a0 Exercises should involve motor skills such as balance activities for an older adult who is at risk for falls.\u00a0 For the more active population examples of this kind of training are yoga, core exercises, martial arts, agility work, or higher level balance training.<\/p>\n

Be gentle with yourself and other humans. You may have days where you are unable to follow an exact routine. Whether you are feeling stressed or lazy or bored or overwhelmed, I guarantee you will feel better if you get outside for a walk.<\/p>\n

Courtney A Budd, PT, MSPT, CSCS, PES<\/a> is a Physical Therapist with Cooper University Health Care.<\/em><\/p>\n

<\/a><\/p>\n

\n

Programa de Bienestar en Cuarentena: Mantenerse Saludable Cuando Trabaja Desde Casa<\/strong><\/h1>\n

Durante la cuarentena debido a COVID-19, una buena parte de la fuerza laboral de los EE. UU. Ha pasado a trabajar desde casa. Trabajar desde casa puede ser conveniente, pero f\u00e1cilmente nosotros podemos caer en malos h\u00e1bitos. Las meriendas ilimitadas, las distracciones, el sue\u00f1o y la disminuci\u00f3n general de la motivaci\u00f3n pueden hacernos sentir “bla”.<\/p>\n

El sof\u00e1 inicialmente puede parecer un gran lugar para trabajar. Sin embargo, la mejor manera de mantener su cuerpo en una mejor alineaci\u00f3n ergon\u00f3mica y mental es establecer un espacio dedicado de trabajo de oficina. Cuando est\u00e1s en ese espacio est\u00e1s en el trabajo, cuando sales de ese espacio est\u00e1s en casa. Una silla con respaldo adecuado y que mantenga el monitor y el teclado en el nivel recomendado lo salvar\u00e1 del dolor muscular.<\/p>\n

El mejor posicionamiento ergon\u00f3mico es con los pies en el suelo, con la espalda hacia atr\u00e1s de la silla y el monitor de la computadora a la altura de los ojos directamente delante de usted. Sus hombros deben estar relajados y los codos descansando a 90 grados.<\/p>\n

Las computadoras port\u00e1tiles pueden ser problem\u00e1ticas ya que son m\u00e1s bajas y las personas tienden a inclinarse m\u00e1s para mirar la pantalla. Si usa computadoras port\u00e1tiles por per\u00edodos prolongados, podr\u00eda considerar usar un monitor o teclado adicional para disminuir la tensi\u00f3n en el cuello y la espalda. Independientemente de su configuraci\u00f3n ergon\u00f3mica, se recomienda levantarse cada hora y moverse durante unos minutos. Incluso si es solo para ir al ba\u00f1o o tomar un trago de agua.<\/p>\n

Mantenerse activo puede ayudarlo a mantenerse mental y f\u00edsicamente saludable. Es muy recomendable salir a caminar durante el d\u00eda. Considere dar un paseo por el parque o caminar por el vecindario, siempre y cuando mantenga su distancia social de un radio de seis pies. Si es f\u00edsicamente capaz, intente mantener los 10,000 pasos recomendados por d\u00eda.<\/p>\n

Con los gimnasios y las opciones tradicionales de entrenamiento grupal cerradas, hay muchos recursos en l\u00ednea para las opciones de ejercicio. Dependiendo de sus objetivos y niveles de condici\u00f3n f\u00edsica, puede considerar videos para yoga, respiraci\u00f3n diafragm\u00e1tica, ejercicios de silla, estiramientos o entrenamiento en circuito dom\u00e9stico. Muchos profesionales del fitness ofrecen clases gratuitas en l\u00ednea. Revisa YouTube y otras redes sociales para encontrar algo que te atraiga.<\/p>\n

Las recomendaciones del ACSM para adultos son las siguientes: los adultos deben realizar al menos 150 minutos de ejercicio cardiorrespiratorio de intensidad moderada por semana. Para el entrenamiento de resistencia, se recomienda entrenar los principales grupos musculares 2-3 veces por semana. Usar bandas de resistencia, gravedad o art\u00edculos para el hogar para agregar peso son opciones cuando no tiene acceso a equipos de gimnasio.<\/p>\n

Tambi\u00e9n se recomiendan ejercicios de flexibilidad y ejercicios neuromusculares \/ centrales 2-3 veces a la semana. Cada estiramiento debe mantenerse durante 30 segundos, repetirse 2-3 veces, y mantenerse en un punto de tensi\u00f3n o leve molestia. El entrenamiento neuromuscular a veces se llama “entrenamiento funcional”. Los ejercicios deben incluir habilidades motoras, como actividades de equilibrio para un adulto mayor que corre el riesgo de sufrir ca\u00eddas. Para la poblaci\u00f3n m\u00e1s activa, ejemplos de este tipo de entrenamiento son yoga, ejercicios b\u00e1sicos, artes marciales, trabajo de agilidad o entrenamiento de equilibrio de nivel superior.<\/p>\n

S\u00e9 amable contigo mismo y con otros humanos. Es posible usted que tenga d\u00edas en los que no pueda seguir una rutina exacta. Ya sea que se sienta estresado o vago, aburrido o abrumado, yo le garantizo que se sentir\u00e1 mejor si sale a caminar.<\/p>\n","protected":false},"excerpt":{"rendered":"

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed During the quarantine due to COVID-19, a good portion of the US workforce has transitioned to working from home. Working from home can be convenient, but we can easily fall into bad habits. Unlimited snacking, distractions, sleeping in, and overall decreased motivation can leave us feeling … [Read more…]<\/a><\/span><\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-rmineo","4":"post-9655","6":"format-standard","7":"category-uncategorized"},"yoast_head":"\nQuarantine Wellness Program: Staying Healthy When Working From Home - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/03\/20\/quarantine-wellness-program-staying-healthy-when-working-from-home\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quarantine Wellness Program: Staying Healthy When Working From Home - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed During the quarantine due to COVID-19, a good portion of the US workforce has transitioned to working from home. 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