Desk Wellness Essentials: Physical Health for Office Workers

Prolonged sitting and poor desk setups are now recognized as silent threats to employee health, productivity, and focus. This course offers a practical and engaging approach to building healthier desk habits. It combines the science of ergonomics with simple movement strategies that can be seamlessly integrated into a busy workday.

Participants will learn how to create ergonomic workspaces, avoid common physical strain issues, and boost energy levels through desk-friendly exercises and movement breaks. The course empowers professionals to take control of their physical well-being—even within a sedentary office job.

Section 1: Introduction to Ergonomics at Work

• The impact of sedentary work on long-term health.
• Ergonomics: what it is and why it matters.
• Common causes of strain and repetitive stress injuries.

Section 2: Desk Setup Essentials

• Ideal chair, screen, keyboard, and mouse positions.
• Adjusting desk height and monitor level.
• Organizing your workspace to support posture and comfort.
• Using accessories: footrests, wrist supports, and lumbar cushions.

Section 3: Posture Awareness and Correction

• Recognizing poor posture habits.
• Training the body for better alignment.
• Real-time posture checklists and reminders.

Section 4: Movement Breaks and Their Benefits

• What science says about movement and productivity.
• How to schedule microbreaks without losing focus.
• Examples of office-friendly movement intervals.

Section 5: Desk Exercises and Stretching Routines

• Stretching for the neck, back, shoulders, and wrists.
• Seated and standing exercises that energize the body.
• Illustrated movement cards and printable routines.

Section 6: Creating a Culture of Wellness

• Encouraging movement breaks in teams.
• Sample workplace wellness policies.
• Communicating ergonomic and movement initiatives to staff.

Section 7: Prevention and Early Intervention

• Spotting warning signs of musculoskeletal fatigue.
• When to seek ergonomic evaluations or medical input.
• Practical habits to prevent injury before it starts.

Upon successful completion of this training course, delegates will be awarded a Holistique Training Certificate of Completion. For those who attend and complete the online training course, a Holistique Training e-Certificate will be provided.

Holistique Training Certificates are accredited by the British Accreditation Council (BAC) and The CPD Certification Service (CPD), and are certified under ISO 9001, ISO 21001, and ISO 29993 standards.

CPD credits for this course are granted by our Certificates and will be reflected on the Holistique Training Certificate of Completion. In accordance with the standards of The CPD Certification Service, one CPD credit is awarded per hour of course attendance. A maximum of 50 CPD credits can be claimed for any single course we currently offer.