Exercise: Jan 6
Hi Chelle, (I googled exercising at a computer lol) I think I'll put it up as a separate post too.
Even if you don't work at a computer all day, daily sessions of surfing, gaming, or reading can add up to many hours--and muscle stiffness from sitting in one position. But you can counteract stiffness with the right equipment, good posture and a few exercises that you can do while sitting at your computer.
Instructions
Difficulty: Easy
Things You'll Need
Ergonomic desk chair
Portable arm and hand exercise equipment
1 Develop a good sitting posture for better circulation and muscle tone. Buy an ergonomic chair--one that fits your body and allows you to sit with your back in a straight position. Square your shoulders to your desk and position your monitor so that you can look directly at it without having to turn your body or crane your neck.
2 To prevent carpal tunnel syndrome place your wrists slightly lower than your elbows. Position your knees so that they are slightly higher than your hips and your feet are flat on the floor (or on a stool or platform).
3 Focus on your abdominal and gluteus muscles. Contract, hold and release these muscle groups repeatedly to maintain muscle tone.
4 In your chair, regularly stretch your arms, legs, torso, neck and shoulders to alleviate stiffness and discomfort while sitting for long periods. Stretch your arms and legs as if you were trying to grasp something just beyond your reach.
5 Develop a "workout" regimen at convenient intervals while sitting. Work the muscle groups starting at your neck all the way down to your toes. Be consistent and diligent about scheduling these mini-workouts.
6 Look for innovative ways to promote muscle growth. Exercises as simple as holding a book in each hand and raising your arms in an arc over your head ten times an hour will achieve results without seeming like exercise.
7 At least once an hour, get up from your chair and do a full body stretch. Touch your toes and extend your limbs to their fullest. Keep yourself limber and relaxed.
8. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert and in the long run you will get thinner.
9. While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves.
10. Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic toning exercises while watching TV or talking on the phone as well. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendonitis.
11. Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.
12. Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.
Sharyn
Sharyn
Sharyn
WOW!l read all the answers to your post! I did a pyjama day! I have been working so much in the past few weeks, I was totally exhausted today and decided to do nothing. I did do some work, too much in fact but I will go to bed early again tonight hopefully regaining my energy. Congrats to all the doers! Huguette
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