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How to Work Out While Using a Computer
Many people spend their entire day hooked to a desk in front of a computer. However, spending all day in front of a computer may not be healthy for your body or mind. It can lead to weight gain, worry, discomfort from immobility, and backaches from bad posture.[1] Cardiovascular conditioning and strength training exercises are two ways you can stay active while working at a computer.
1. Engaging in Cardiovascular Exercise
Perform jump jacks.
With a straight back, sit up. Keep your knees together when bending them. Just your toes should be touching the ground. At the same time as you open your legs, raise your arms overhead. Continue moving fast for thirty repetitions. Your blood flow and endurance will increase with this workout, which could improve your cognitive function.
If you have to type, try these workouts with just your legs.
Go for a run.
Point your toes and extend your legs. Keep your arms on the keyboard or flex them at your sides. Lean back gently till your shoulder blades just touch the back of the chair while contracting your core muscles. After that, gently raise your legs in front of you and bend your left knee in the direction of your chest. As you face your left knee, incline your right shoulder. Switch quickly to the opposite side and perform 30 reps of alternating movement. Running like this can increase your strength and cardiovascular fitness.
Take a swim without any water.
Tilt your waist back and contract your core muscles. Your legs protrude beyond the edge of the chair. Flutter kick them for 30 to 50 repetitions. Your endurance will rise as a result, and your core and leg muscles will get stronger.
Another option is to try flutter-kicking your arms alone or in combination with your legs. Perform this in front of your body or above your head.
Tap your toes.
With your back to the chair, take a stand. Raise your right arm and simultaneously tap the chair with your left toe. For 45 to 60 seconds, rapidly switch between the sides. This can build your arms, legs, and abs while focusing on your cardiovascular system.
2. Using a Chair to Build Strength
Do press-ups to strengthen your arms.
Keep your knees together as you bend them while sitting on the chair’s edge. With your hands on the chair seat, keep your arms by your sides. You can grasp the armrests as well. Next, exert pressure via your hands to elevate yourself slightly. Perhaps you even grow taller. After 30 repetitions, release and repeat the press-up. For a challenge, squeeze your butt and leg muscles together while applying pressure to your hands.
Squeeze your chest to sculpt your pecs.
With your upper arms parallel to the floor and your lower arms perpendicular, form the shape of a goalpost with your arms. Press your forearms together and contract your arm and chest muscles. After that, raise your arms by about an inch. Go back to the beginning and perform as many repetitions with correct form as you can.
Raise your heel and toes to strengthen your legs.
In order to raise your heels and stay on your toes, sit up straight and contract your calf muscles. After releasing your heels to the floor, perform this exercise 30 times. For 30 repetitions, you can also perform the exercise in reverse by elevating your toes off the ground rather than your heels. The muscles in your knee and lower leg are worked on during these workouts.
Raise your toes and heels and place a large book on your knees to increase resistance.
Use leg extensions to target your hamstrings and quadriceps.
Bend your knees and place your glutes on the edge of your chair. Raise one leg while keeping your knees bent. Extend your leg straight, hold it for a brief moment, and then go back to the beginning position. Before moving to the other leg, perform 15 repetitions on the same leg.
When you extend both legs at once, the extensions become more difficult. Your core will also get stronger as a result of this.
Tighten your posterior.
Cinch your bottom and lower back muscles while maintaining a straight posture. Squeeze for an additional 30 seconds, then let go for another 30. Get as many reps as you can, or try to complete a specific amount per hour. Your glutes will grow and get sculpted by this.
Perform crunches while seated.
Straighten your back, bend your knees, and keep your legs together. While keeping your hands behind your head, contract your abdominal muscles. Lean back just enough to barely touch the back of the chair. Place your right elbow on the outside of your left knee while bending your body forward at the hips. After 20 alternate repetitions, return to the beginning position.
3. Modifying Your Workday Schedule
Take regular pauses.
- Cut down on the amount of time you spend sitting at your workstation. Every ten minutes, get up and move your body for twenty seconds. Every 30 to 60 minutes, take a longer break lasting 2 to 5 minutes. You may exercise while also revitalizing and invigorating your body and mind with this. Among the things you could accomplish are:
Strolling while stretching
Jumping jacks exercises
Push-ups against a desk or wall
Doing asanas
Making circles with your neck and shoulders
Arm beats: This involves keeping your chest motionless while swinging your arms back and forth at your sides like a pendulum.
Make use of a treadmill or standing desk.
Find out from your supervisor if you can use a treadmill or standing desk at your workstation with the speed down. All day, walk slowly, or alternate between standing and sitting as needed. This can help you stay physically and mentally well during the workday in addition to giving you exercise.
Be advised that there can be more advantages to treadmill desks than to standing ones.
When you can, go for a walk.
Make use of any chance to move your body during the working day. Try things like pacing as you talk on the phone, running in place while reading a report, or using the stairs rather than the elevator. These may guarantee that you exercise and maintain your physical and mental energy levels throughout the day. Other strategies to get more activity in when using a computer include as follows:
Speaking with friends or coworkers in person rather than sending an email
While you wait for your printer or copier, perform squats.
Organize a strolling meeting.
Go upstairs to the other floor’s restroom.