For many people, being "glued" for hours at a desk in front of a computer is a completely normal habit that is part of the daily routine. However, this sedentary lifestyle is not good for the body or the mind; it could cause back pain due to poor posture, discomfort triggered by lack of exercise, anxiety and overweight. You can still do some movement while sitting in front of the computer by engaging the cardiovascular system and developing muscle strength.
Steps
Method 1 of 3: Cardiovascular Activity
Step 1. Do jumping jacks
Sit with your back straight, bend your knees and keep them together; your toes should just touch the floor. Spread your legs and bring your arms above your head at the same time; quickly do 30 reps. This exercise increases stamina and gets your blood flowing to help you stay focused.
If you have to type on the computer, perform the movement with your legs only
Step 2. Run while standing
Extend your legs by pointing your feet forward. Bend your arms at your sides or keep your hands on the keyboard. Contract your abs and lean back a little until your shoulder blades lightly touch the back of the chair; raise your legs slightly in front of you, bring your left knee to your chest and at the same time bend your right shoulder towards your left knee. Quickly switch sides by alternating 30 repetitions. This type of on-the-spot running increases cardiovascular skills and strength.
Step 3. Swim "dry"
Contract your abs and lean your torso back by bending at waist level. The legs should hang over the side of the chair, swing them from side to side 30-50 times; by doing so, you strengthen your abdominal muscles and increase endurance.
You can also move your arms together with your legs or separately; carry them over your head or in front of your body
Step 4. Raise your legs
Stand in front of the chair; raise the right arm and the left leg at the same time touching the seat with the tip of the foot. Alternate this rapid movement on both sides for 45-60 seconds; such exercise helps strengthen the legs, abs and arms, as well as improve cardiovascular health.
Method 2 of 3: Developing Muscle Strength with the Chair
Step 1. Engage your arms with push-ups
Sit on the edge of the chair and bend your knees while keeping them together. Bring your arms to the sides so that your hands are on the seat or armrests; push down with your arms while lifting yourself slightly. You can also decide to lift yourself up more; then release the pressure and repeat the movement 30 times.
Contract your glutes and squeeze your knees as you press with your hands to increase the difficulty
Step 2. Define your pecs with isometric contractions
Keep your shoulders parallel to the floor, bend your elbows to 90 degrees bringing your forearms upward. Stimulate the pectoral and arm muscles by pressing the forearms against each other; then raise your arms about 2-3 cm and return to the starting point. Do as many repetitions as possible until you can maintain the correct technique.
Step 3. Strengthen your legs by lifting your heels and toes
Sit upright and stimulate your calves to lift your heels, resting only your toes on the ground; bring them back to the ground before performing 30 repetitions. You can also do the reverse movement, lifting the toes instead of the heels always 30 times. This exercise strengthens the muscles surrounding the knee and lower leg.
Make the exercise more strenuous by placing a heavy book on your lap as you lift your toes and heels
Step 4. Stimulate the hamstrings and hamstrings with leg extensions
Sit with your buttocks on the edge of the chair and your knees bent; lift one leg without extending the knee, then extend it in front of you, hold the position for a second or two and return to the initial one. Repeat the sequence 15 times before switching to the other leg.
Make the exercise even more complex by straightening both legs at the same time; in this way, you are forced to contract the abdominal corset muscles as well
Step 5. Contract your glutes
Sit upright and contract your lower back muscles and glutes; hold the tension for 30 seconds and release it for another 30. Try to do as many reps as possible or set yourself an hourly goal. With this technique you develop and tone your butt muscles.
Step 6. Do sit-ups while sitting
Sit with your back straight, your knees bent and together; bring your hands behind your head and contract your abs. Lean back slightly, touching the back of the chair; then move forward by bending at the hips and touching the outside of the left knee with the right elbow. Return to the starting position and do 20 alternating repetitions.
Method 3 of 3: Change the Desktop Routine
Step 1. Take frequent breaks
Reduce the length of time you sit. Get up and move for 20 seconds every 10 minutes, also take longer breaks of 2-5 minutes every 30-60 minutes; in this way, you activate and regenerate your body, mind and do some exercise. Here are some suggestions:
- Walk;
- Do some stretching;
- Hop on the spot;
- Do push-ups on the wall or by leaning on the desk;
- Get into yoga positions;
- Rotate your neck and shoulders;
- Swing your arms back and forth while keeping your torso still.
Step 2. Use a standing or workstation equipped with a treadmill
Ask the employer if you can use these kinds of desks by setting the treadmill to a slow speed. Walk at a slow pace throughout the day or alternate between sitting and standing or walking as needed. By doing this, you not only get some physical activity, but you improve your physical and psychological well-being during the work day.
Be aware that treadmill desks offer more benefits than simple standing workstations
Step 3. Walk whenever possible
Take advantage of any opportunity to walk and move your body during the day; you can take the stairs instead of taking the elevator, walk back and forth while talking on the phone, or run in place while reading a report. This way, you get some exercise while keeping your mind and body energetic throughout the day. Here are other tips for increasing movement when doing sedentary work:
- Walk to the entrance or corridor to talk to colleagues and friends instead of sending an email;
- Do squats while waiting for prints or photocopies;
- Organize a business meeting during a walk;
- Take the stairs to go to the bathroom which is on another floor.
