How to Exercise While Sitting At Your Computer
1. Sit properly in a good chair designed for desk work. Back straight, shoulders back, top of monitor level with your eyes. If you have to look down or up, adjust the height of your screen. Make sure your wrists do not lay on the keyboard or on the mousepad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.
2. Stand up every half hour to stretch or walk around a bit.
3. Stretch your calves, and give your eyes a break from focusing on your computer screen. This will help prevent blood clots from developing in your legs.
4. Learn to stretch. To stretch your neck, flex your head forward/backward, side to side and look right and left. Never ROLL your head around your neck. This could cause damage to the joints of the neck.
5. Roll your wrists regularly (to prevent Carpal Tunnel Syndrome if you spend a lot of time typing).
6. Roll your ankles regularly. This helps improve blood circulation (so no kebas feeling).
7. Do you hunch in front of the keyboard? To counter that, do this exercise: (i) Open your arms wide as if you're going to hug someone, (ii) Rotate your wrists externally (thumbs going up and back), and (iii) Pull your shoulders back. This stretch moves your body the opposite way to being hunched and you should feel a good stretch across your upper chest.
8. Contract (kecut) your abdominal (stomach wan) and gluteal (on the butt wan) muscles. Hold for a few seconds, then release. Repeat for every few minutes all day long while working at your desk.
9. Stretch your arms, legs, neck and torso while sitting. (how, i don't know la) This will help prevent you from feeling stiff.
10. If you're rebooting the computer or downloading large files, get up and try something more ambitious, like doing a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though. (lol)
11. Get a hand gripper. They're cheap, small and light. When you have to read something on screen or on paper, you probably won't be using your hands very often, so squeeze your gripper. It's an excellent forearm workout.
12. Take a few deep breaths. If possible, get some fresh air in your lungs.
13. While siting, lift your legs on the balls of your feet (the part that connects your toes to the rest of your feet) and set them down. Repeat until your legs are comfortably tired. Repeat again about 10 minutes later. Do this whole routine for about an hour. This will exercise your calves.
14. Have a bottle of water by your side and make a habit of drinking every half hour. If you do this consistently, you will begin to feel more alert.
And finally, a video! (he looks so happy. tak tahan ahaha~)
-adapted from the wikiHow article-
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