A Healthy Office

“Take a deep breath in through your nose, counting to 4 as you go. Hold. Now breathe out, again, counting to four. Repeat another 3 times. Now imagine you are lying on a warm surface. Not so hot that it’s uncomfortable, but just the right temperature. You stretch out and feel nothing but silky fabric in your surroundings. Everything is light and bright. You lay there. Then, you realise you are not on a surface, but you are floating. Floating through a sea of clouds…”

Now, wouldn’t it be great if life could be that relaxing ALL the time?

Anyone who works in an office knows how tough it can be on your health; whether it is diet, posture, or staying active physically and mentally, office life is not always as easy as it seems. Translators, freelance or in-house spend at least 8.5 hours a day working at a computer screen and most likely sat down. So, with so much time in the office, which are the best ways to be on tip-top translator form?

Intrawelt has compiled some of our favourite tips and tricks on how to keep healthy at work. We have consulted the NHS website and put together some recommendations that we think will help to maintain physical and mental wellbeing.


If you are short on time, why not try a 10-minute workout?

“Equipment-free fitness routines; great for at home and short enough have time to do them. Try to do one routine daily to improve your health and strengthen different muscle groups.”

10-minute workouts – Live Well – NHS Choices

Pain in the… back? How about the “Back pain pilates workout

“Improve posture and the strength and flexibility of the muscles that support the back.

Regular pilates practice can help improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension.”

Chronic back pain pilates video workout – NHS Fitness Studio – NHS Choices

For neck stiffness and pain, you could try this:

Neck stretches: gently lower your left ear towards your left shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.

Neck rotations: slowly turn your chin towards one shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.


– all information was acquired through the NHS website http://www.nhs.uk/

– cover photo from Wikimedia Commons

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