How not to be cold (or warm) in the office?

What could be more unpleasant than being cold in the office? When the temperatures start to drop (or worse, the air conditioning is still running in autumn/winter), it is not uncommon to have cold snaps at workparticularly feet and hands, which can make the day difficult and the work uncomfortable. And that will probably not work out with the rising cost of energy which will certainly an impact on the level of heating companies. “Rule, is to heat to 19°C” had also recommended Prime Minister Elisabeth Borne on September 26 on BFM TV, in order to save money in the midst of the energy crisis. So, to work comfortably, not to be cold and not to see your productivity tarnished, here is the advice of our experts.

Regulations: what does the Labor Code say about the minimum temperature in the office?

The Labor Code does not define no limits or minimum or maximum temperatures in an office. It only requires employers to ensure that the air is regularly renewed in closed premises where employees are required to work, and refers to equipment designed to allow “the adaptation of the temperature to the human organism during the working time“. More concretelythe French standard X35-203 of March 2006 (Afnor standard) recommends temperature scales to be respected in workspaces:

• In offices at 20 to 22°C (open-space or individual office)
• In workshops with low physical activity at 16 to 18°C
• In workshops with high physical activity at 14 to 16°C.

the Energy Codemeanwhile, indicates that in premises for residential, teaching, office or public use and in all other premises, the upper heating temperature limits are, outside periods of vacancy, fixed on average at 19° C. As finally recommended by Elisabeth Borne. If it’s not the case, it is possible to ask your employer for adjustments such as increased heating (if possible), install auxiliary heaters or set up telework. We can also ask to change seats, especially if his desk is at draft level or near a window. The feeling of cold can indeed be linked to air infiltrations around doors or windows which create energy losses.

What are the health risks of working when cold?

It is above all a matter of discomfort that can have repercussions on the quality of work (bad mood, deconcentration, loss of dexterity, MSD, numbness…). The most serious risks are the physiological stressinduced by a sudden change in temperature, the Thermal shock Where hypothermia with disturbances of consciousness, but this remains fortunately very rare in France (and only observable in the event of work outside).

What clothes to wear so as not to be cold in the office?

To be less cold, it is advisable to layer thin clothes, rather than a big sweater with nothing underneath for example :

• Of the thermal underwear that preserve body heat
• A T-shirt or a thin tank top.
• A thicker long-sleeved t-shirt or a silk shirt that lets the skin breathe.
• A sweater or cardiganideally in natural material (wool, mohair, cashmere, cotton…) more insulating than synthetic materials.
• A waterproof jacket to protect against the ambient humidity when you go outside.
• For the bottom, cotton jogging pants, woolen cloth pants or jeans. If it’s really very cold, you can put tights underneath.

Contrary to what one might thinkit is better to wear loose clothes that are too tight to be warm, in order to let the air circulate and the perspiration escape.

→ Do not hesitate to get up every hour and walk a little to increase the heart rate (a hundred steps). “The practice of regular physical activity also increases daily thermogenesis”would like to remind Raphaël Gruman, nutritionist.

→ Drink hot beverages. “It’s important to stay hydrated to facilitate blood circulation (between 6 and 8 glasses of water during the day). It is also possible to drink hot, but not too hot, because it promotes perspiration and the drops of sweat in contact with the cold outside will cause the body to cool down afterwards. For the teas, herbal teas, rooibos and other hot drinks, it is best to let them cool down a bit. We can sometimes read that caffeine dilates the blood vessels, which could have an influence on the temperature of the body. But, I did not find any specific study on either an increase or a decrease in body temperature“

→ Bet on heated accessories: heated mouse pad which connects via USB port directly to the PC, heated footrest, hand warmers, hand warmers, heating pad for the neck (which reduces muscle tension, favored by the feeling of cold)… There are dozens of accessories to warm up at your workplace. If the cold is really unbearable, we can provide an office sweater, a plaid and a hot water bottle with cherry stones to be reheated in the microwave if there is one available in the company.

→ Warm up your hands (the extremities of the body such as the feet and hands are the parts most prone to cold, especially when you are static) by rubbing them against each other to stimulate blood circulation, or massage them with a small soft ball (stress ball). Also, bringing your hands closer to a heat source allows you to warm them up quickly, around a very hot cup, near a heater, in the hand dryer in the toilet…

→ Warm up your feet with thick socks, but not too tight so as not to block blood circulation, preferably in wool or with silk threads because these materials are thermoregulatory. If you have cold feet, you can get up and take a hundred steps in the hallway, because it boosts circulation. In the same way, wiggling your toes as if you were playing the piano with your toes helps stimulate circulation. You can also wear insulating soles, made of felt if the shoes and socks are not enough to insulate from the cold. On the other hand, we avoid heated insoles which promote poor venous return.

→ Do “energizing exercises and stretching to stimulate blood circulation, exercise muscles and warm up the body“, recommends Magali Bastos: self-massaging the shoulders, trapezius and clavicles; raise the tips of the feet then the heels while remaining seated, back straight against the office chair, make small circles of arms (if our work allows it).

Example of self-massage to warm up quickly in the office: the energy shower “which will release tension, promote circulation and stimulate the muscles”, explains our expert.

• Perform circular massages on the arms, stomach and legs to energize and awaken the whole body.
• Then make long brushing movements of all the limbs. Go, on each side, from the shoulder to the end of the fingers and from the hip to the end of the toes.
• Ends up shaking hands and feet as if to chase away the accumulated negative energies.

What to eat to not be cold in the office?

“When one wishes to increase thermogenesis, that is to say, to increase the body temperature, it is necessary to supply the body with certain specific nutrients“, recommends Raphaël Gruman, who lists the foods to be preferred:

• The complex carbohydrates low glycemic index (rice, wholemeal pasta, spelled, millet, quinoa, barley, legumes (lentils, red beans, chickpeas), wholemeal bread, etc.
• Preferably vegetable fats (olive oil, walnut oil…)
• The spices (cinnamon, cumin, cloves, pepper, chilli, paprika, fennel seeds, dill…) or ginger in small doses (otherwise they can cause, when they are too strong, a slight sweating, which increases the feeling of cold) can cause an increase in thermogenesis.
• The squash, parsnips, sweet potatoes, leeks, cabbage that have the ability to warm up. They can be eaten roasted in the oven or in soup.
• Water-rich products (mushrooms, apple, orange, etc.)

“Take a snack to have a regular intake of calories throughout the day and make sure not to skip meals“, also recommends the nutritionist. On the other hand, care must be taken to limit raw vegetables, fried foods, cold or frozen foods and drinks which have the opposite effect.

Thanks to Raphaël Gruman, nutritionist and Magali Bastos, physiotherapist and author of the book “My little routines: Remote work in complete serenity”, at Marabout Editions.