Spending long hours sat at a desk can take a toll on your physical and mental wellbeing. With many of us working with Display Screen Equipment for extended periods, it’s easy to overlook the importance of taking breaks.
The UK’s Health and Safety Executive (HSE) has clear guidelines for how often you should take a break from your desk, particularly for those who use Display Screen Equipment (DSE). These guidelines highlight the importance of taking regular breaks to reduce the risk of discomfort, stress and long-term health issues.
The importance of taking regular breaks
Taking regular breaks from your desk isn’t just a matter of avoiding boredom—it’s essential for your overall health. Prolonged sitting and extended periods of screen use can affect both your body and mind in various ways:
1. Muscle Strain
One of the most common issues caused by sitting for prolonged periods is muscle fatigue, especially in the back, neck, and shoulders. When you remain in the same posture for long hours, certain muscles become overstretched while others are contracted, which can result in discomfort and tension. Over time, this muscle strain can lead to more severe conditions like repetitive strain injuries (RSIs) or chronic musculoskeletal pain.
2. Eye Strain
Another concern with extended screen time is digital eye strain. Staring at a screen for long periods without breaks can cause your eyes to become tired, leading to symptoms such as headaches, blurred vision, dry eyes, and even neck pain from the awkward positions people often adopt while focusing on a screen. In the long run, this can contribute to worsening vision and discomfort.
3. Mental Fatigue
Working continuously without giving your mind a break can result in mental fatigue. The brain is like any other muscle—it needs rest to recharge. Without sufficient breaks, your cognitive function can diminish, leading to a decrease in focus, memory retention, and productivity. Mental exhaustion can also affect your mood, potentially leading to feelings of stress or frustration.
By taking regular breaks from your desk, you not only allow your body to relax but also give your mind the opportunity to reset, helping you maintain a higher level of focus and productivity throughout the day.
Guidance on breaks
The Health and Safety Executive (HSE) has developed guidelines specifically for those who use Display Screen Equipment (DSE), which includes computers, laptops, and other similar devices. These guidelines aim to minimize the risk of discomfort and health issues while optimizing performance and well-being.
- Take frequent short breaks: The HSE recommends taking a 5-10 minute break from DSE work every hour. By stepping away from your desk briefly, you’re allowing your muscles to relax and your mind to recharge
- Incorporate a variety of movements: During breaks, it is vital to change your posture and move your body. This could involve standing up, walking around the room, or stretching to relieve tension in your muscles. Moving during these breaks will help promote circulation, reduce stiffness, and ease the strain on your back, neck, and shoulders
- Workstation Adjustments: Whilst it is important to take breaks, it is equally essential to ensure your workstation is set up correctly for whilst you are working. A DSE assessment can highlight if any changes should be made to your workstation to help relieve discomfort and promote good sitting habits
Practical tips for taking breaks
It’s easy to forget to take breaks, especially when you’re engrossed in a task. Here are some practical tips to help you stay on top of your breaks, and ensure you’re getting the most out of them:
- Set a timer: Use a timer or app to remind yourself to take breaks from your desk. It’s easy to get caught up in work, so a timer can help you stay on track
- Incorporate movement: Use breaks as an opportunity to stretch, adjust your posture and walk around. This can help boost your energy and improve circulation
- Change tasks: If possible, use your break to switch up your tasks. For example, if you have been working on a computer, take a break by doing something hands-on
- Eye care: Practice the 20-20-20 rule for your eyes. For every 20 minutes of screen time, look at something 20 feet away for 20 seconds. This simple technique gives your eyes a rest and helps reduce the likelihood of digital eye strain.
- Mindful breaks: Use breaks as a chance to clear your mind. A mindful break is an effective way to reset your brain, improve your mood, and increase overall productivity
Final Thoughts
Incorporating breaks in your workday isn’t just a suggestion by the HSE – it is a key part of maintaining your health and productivity. Remember to take a 5-10 minute break every hour, and a longer break every 2 hours. These breaks will not only protect your physical health, but also improve your mental focus and creativity.
If you find that you are experiencing discomfort at your workstation, contact us on 0330 332 0880 or alternatively email enquiries@posturepeople.co.uk to see how we can help you today.
