A few minutes of exercise at work itself are sufficient to reduce the effects of stress and bad postural habits. Taking this break can be key to improving your work performance and preventing health problems related to inactivity.                                             

Eight hours or more at work? Too much time sat in front of a computer during the day? Is your seat uncomfortable? Bad postural habits, being sedentary at work and even a lack of space in places where daily activities are sometimes carried out, may have only one victim in the end: you, your physical health and mental wellbeing.

Among the most common problems associated with work routines are mainly stress and illnesses such as tendinitis, lumbago, carpel tunnel syndrome, pains in the neck and extremities, etc. But, how to change this situation? Moving your body seems to be the answer. In other words, take part in activity so that the machine that is your body does not atrophy and thereby also wake up your mind, releasing tensions and stress. Administrative workers who spend a lot of time in unsuitable chairs and several hours in front of computers placed on tables not designed to maintain correct posture for your musculoskeletal and vision systems, can suffer serious organic illnesses that impact on work efficiency and quality. Generally, in work centres these people do not have chairs designed to stimulate body movement and therefore they complain of pains in the back and legs.                                              

Carrying out exercises in free minutes during the working day will make it possible to improve your cellular metabolism. Those recommended for moving different anatomical parts of the body are done in a few minutes whilst working, staying in the same seat and repeated several times a day without affecting work obligations since they promote better physical and intellectual capability. Tiredness caused by work itself is reduced and stress is removed. According to the World Health Organisation (WHO), the surveys carried out globally are notably similar with regards to the percentage of sedentary or almost sedentary adults, which varies between 60 to 85%. Modern culture has taken millions of people to a point where the implementation of effective health measures to promote physical activity and improve health is urgent.    


The exercises will be preventive for: 


  • Reducing the risk of death due to cardiovascular disease.          
  • Preventing or delaying development of arterial hypertension in addition to reducing arterial tension levels in those with high blood pressure.
  • Reducing the risk of suffering non-insulin dependent diabetes.
  • Minimising the risk of suffering certain types of cancer (colon, breast and prostate). 
  • Improving control over body weight.
  • Helping to both maintain and improve muscular strength and resistance, increasing functional capacity to carry out other physical activities in daily life.         
  • Contributing to maintaining joint structure and function, which can be beneficial against arthritis.          
  • Inducing and improving sleep quality.    
  • Improving personal image.
  • Making stress release easy and improving stress handling.            
  • Combating the symptoms of anxiety and depression, increasing enthusiasm and optimism.  


A human being was intelligently designed to be moving during the day and resting during the night. Even when we are resting hormones flow, blood circulates and neurons are sending out signals. However, civilisation and technological advances are leading us increasingly towards static activities, first with typewriters and now computers. People spend more time sitting than ever before in history, above all in offices and if we also adopt unsuitable postures the consequences to the skeleton, muscles, blood circulation and other structures are clear.

Ergonomics at work in front of a computer, seeks to correct and design the working environment with a goal of reducing risks associated with this type of activity: these include restricted mobility, unsuitable postures and insufficient lighting among other things, and their negative effects on the health and wellbeing of the individual are translating into musculoskeletal injuries in shoulders, neck, hands and wrists, circulatory problems, sight problems and manner other effects. Due to this, at 4 Work Home we provide a design that adequately reflects advances and cutting-edge ergonomic applications.     

Health and safety at work in offices, depends to a great extent on the equipment that is used/bought complying with the minimum ergonomic quality characteristics to greatly reduce postural problems that are so frequent in this type of work. The number of professionals in different disciplines, with more emphasis on those linked to the area of health, who warn and issue ergonomic considerations about working in offices, is increasing every day.               

Being seated for an indefinite time is damaging for several reasons: blood circulation, especially in legs, towards where it must go and return, does not do its job with the same efficiency if there is no movement to help it. Also, the spine, which should remain upright, is often mistreated due to the awful habit of leaning-bending towards the desk and above all, towards the computer keyboard. This, added to stress, which tenses the muscles, ends up putting pressure on the vertebrae, causing minor problems in the majority of cases, or causing displacements of these delicate bones that, along with the nerves, make up an intricate mechanism. This is what causes back pain, and if you add to this the fact that the computer screen is not in front of the user, but to the side, the neck will suffer the consequences. The arms also, often without support, must make an additional effort, of which we are seldom aware, to give the hands the strength to press the keys and move the mouse.

As a consequence of the above, a series of pathologies can occur such as severe spinal problems, carpal tunnel syndrome, neck and back pain, constant headaches, tendinitis and also problems in the shoulders or legs or other problems related to individual and collective health. In addition, lack of movement at a work desk, the unsuitable position of keyboard and mouse, insufficient lighting, noise, air conditioning, the quality of the air that you breathe, difficulty in using and managing computer programs, work organisation, among others, are also considered as "office sicknesses".