In my last article, I talked about must-have items for a health-conducive office setup that encourage movement and activity throughout the day. If you missed that post, you can check it out here.
The following office items may not be as common, but they can be incredibly effective at keeping you healthier and more active.
1. Vertical Mouse and Wrist Pad
Our wrists are under constant strain from frequent phone and computer use. These modern devices often place our wrists in awkward positions, leaving them stuck in those positions for long periods. To combat this, I use a vertical mouse or a wrist pad to keep my wrists in a neutral position.
The wrist pad elevates and supports your wrist, while the vertical mouse positions your wrist at a 90-degree angle, providing a different type of ergonomic support. I switch between the two to reduce strain.
This is the wrist pad I use, and this is the mouse I use.
For exercises to relieve wrist discomfort, check out this video.
2. Macebell
This might sound a bit unconventional, but stick with me. Incorporating macebell swings into my morning routine has helped improve mobility in my thoracic spine and shoulders. Spending long hours hunched over at a desk can tighten these areas, and the macebell is a great tool to counteract that.
If you’re new to macebells, I recommend starting with a lighter weight. I made a video on macebell technique to help you get started. Just make sure you’ve got a solid grip—don’t let it slip in your office!
3. Vertical Climber
The vertical climber is a fantastic addition to a health-conducive office setup. It’s affordable, compact, and provides a full-body workout. I keep one in my office, and when I need a break, I’ll pull it out for a few minutes of climbing.
It’s great for the back and gives your legs a good burn. The best part is it folds away, so it doesn’t take up much space.
4. Hang Board
This one’s a bit advanced but really fun. I installed a hang board just outside my office to train my grip and hand strength. Since I have an injured leg and can’t train as I normally do, I wanted to find new ways to work on my strength.
Using the hang board has significantly improved my hand and finger strength. It’s easy to hop on between meetings or take a quick break from work. I even use it when I’m not doing 60 Second Workouts.
5. Blue Light Blocking Glasses
I could write an entire article on this, but I know several people who swear by blue light blocking glasses for reducing headaches caused by staring at screens.
While sunlight is a much stronger source of blue light, studies have shown that prolonged exposure to blue light from computer screens can lead to symptoms like eyestrain, headaches, blurred vision, and dry eyes. A crossover study found that blue light blocking glasses can significantly reduce the majority of these symptoms.
Additionally, research has shown that wearing low-powered convex lenses (small plus lens, i.e. +0.75) can improve reading performance on screens. I wear Zenni Optical glasses with a small plus lens and a blue light filter when working on my computer.
If I’m working after sunset, I make sure to wear these glasses, and I also use f.lux (a free app) on my devices to reduce blue light. Many phones have a blue light filter built-in as well.
Final Thoughts on a Health-Conducive Office Setup
Some of these items may seem like overkill for a typical office setup, but if they encourage you to move more or help prevent the physical strain caused by working at a computer all day, I think they’re worth considering. Even small adjustments to your workspace can have a big impact on your health and productivity.