Sitting in Front of a Computer

Sitting in front of a computer all day must be the most unhealthy job that one can do, it isn’t exactly the best thing for your body.  If you have to be at your desk all day long here are some tips:

1. Sit Properly
2. Stand up every half hour to stretch or walk around
3. Stretch your calves
4. Learn to stretch
5. Roll your wrists regularly
6. Roll your ankles regularly, this helps improve the blood circulation
7. Notice if you tend to hunch in front of the keyboard.  To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back.  This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest
8. Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk
9. Stretch your arms, legs, neck and torso while sitting.  This will help prevent you from feeling stiff
10. Take advantage of the downtime created by rebooting or large file downloads to get up and try something mroe ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.  Beware of your snickers co-workers though
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. Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 9 (i.e., when stretching your arms, do it by pulling apart the elastic band).  You will not only stretch but it will also work the muscles slightly
13. Take a few deep breaths. If possible, get some fresh air in your lungs
14. 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
15. While sitting, lift 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.
16. 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.

Also, after a long day sitting in a chair I like to go home and do a quick workout on my treadmill (aerobic style) that way you get all the blood flowing.