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Exercises Computer Geeks Can Do Without Leaving the Computer Chair |
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A natural and healthy lifestyle is about getting the right nutrients in your diet and getting adequate physical exercise. Sitting at a desk for long periods of time can cause pain and muscular tension.
A good tip is to stretch throughout the day, especially focusing on any part of the body which feels tense or painful. Stretch into a comfortable stretch, and hold it for up to 20 seconds. Then bring your arms, legs or whatever you have stretched back to their normal position. If you experience any pain or tension, you are stretching too far.
You might think that any kind of exercise is impossible if you are going to be working at the computer all day long but there are a few things you can do to make yourself more comfortable and benefit your body.
The most important thing is to make sure you get up and walk around every half an hour, to get your blood circulating. Also, don't forget to breathe deeply and maintain a good posture. Your shoulders should be back, your back should be straight and the top of the monitor should be at eye level. If you feel like you have to keep leaning forward to focus on the screen, you might need an eye check up.
Stretching is possible when you are seated. You can roll your neck forwards and backwards, from side to side and around. Stretch your calves and point your toes. Roll your wrists every half an hour or so. This helps to prevent carpal tunnel syndrome if you use the keyboard a lot. Open your arms wide and rotate your wrists slowly.
If you are feeling tension in the neck area, raise your shoulders up to your ears, hold for 5 seconds and relax. Repeat this a couple of times. If the tension is higher up, do some more neck rolls, ensuring you keep your movements slow and smooth.
You can work on your abdominal muscles by contracting them and holding for a few seconds. Do this ten times. A very good arm stretch is to interlace your fingers and straighten your arms out in front of you, with your palms facing away. Hold this for 30 seconds and repeat.
Hand grippers are small, light and don't cost much. They provide a good workout for the forearms and you can use them when you are reading something on the screen.
Constant movement burns calories. Even if you are just tensing a part of your body and relaxing it, this is better than being completely still. If you are alone, you can shut off the computer and do some leg lifts, press ups or sit ups. Anything like that will wake you up, make you feel alert and ready to get back to work.
Exercises that combine opposing muscle groups are especially good. With your palms towards each other, clasp your hands together. Pull up with one hand and down with the other.
Any exercises you can perform at your desk are beneficial for your health and wellbeing. After doing these for a few days, they will become second nature, meaning that even if you are a computer geek who never leaves the desk, at least you will be fit and tension-free!
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