How do you stay fit when you work on a computer for close to 10 hours a day, if not more? I don't know about you, but I work on my computer a large portion of the day (usually 10 hours or more). Hey now, I'm a graphic designer, so I have an excuse! Many nights my back feels sore, I'm very tense, and sometimes tired. So, here are some ways to help rid of those.By the way, I personally think that the names of each exercise are extremely cheesy, but if they work then I can get over that.
1. Cyber Squats - Who says you have to sit when you’re online? Set your chair aside for a few minutes and instead do squats as you write your next blog post, comment, or when you cruise around the Web. I’m squatting as I write this post and I feel the burn! Not really.
2. RSS Raises - As you’re sitting at your desk, straighten your knees and lift your legs out in front of you. Do this as you catch up on your favorite blogs on your RSS reader.
3. 10 Minute Move it! Break #1 - Alternate jogging in place with jumping jacks - do a minute of each and repeat 5 times. You may look awkward in the office, but you'll look better than everyone else.
4. Twitter Tummy Tone - Tighten your abs for 30 seconds and then release. Do this as you tweet.
5. Social Squeezes - Tighten your glutes for 30 seconds and then release. (Good thing nobody can see you doing this, right?) Repeat as you Stumble, Digg, or Friend on Facebook.
6. 10 Minute Move it! Break #2 - Grab a step stool and climb up and down - get creative if you like and alternate knee lifts at the top of the step. That is, if you have a handy step stool?
7. Inbox Incline - While you’re sitting with your feet on the floor, raise your heels so you are on the balls of your feet and lower them. Make sure you can feel it in your calves. Do this as you read and reply to your emails.
8. 10 Minute Move it! Break #3 - Do walking lunges around the house. Want to make it more challenging? Add some weights and do bicep curls at the same time.
9. Blogger Breather - Grab a quick minute to just close your eyes and focus on your breath. Count to 10 as you slowly inhale through your nose, thinking positive thoughts. Exhale through your mouth, again counting to 10. This time releases all the tension and stress out of your body. Repeat if you have a few more seconds.
10. Sign Off Stretches - Your neck and shoulders can get pretty tense when you sit at a computer too long. So loosen them up throughout the day with:
Shoulder shrugs - with your head at your chest, shrug your shoulders up and down.
Neck Rolls - relax your shoulders and let your head roll forward. Slowly rotate your head in a circle. Repeat five times.
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I don't agree with a whole lot of this stuff but here's some rambling:
ReplyDelete-Your muscles start to creep into their new position after being in the same position for 20 minutes. Make sure you get up from your computer and walk around every 20 minutes (set an alert! There are plenty of ways). Otherwise, you're going to look like this guy:
http://whatthecrap.files.wordpress.com/2007/05/hallobest2003-hunchback.jpg
-Squeezing your ass helps to keep it from being dormant. Squeeze it while you're sitting down, but when you get up squeeze the shit out of it (white knuckles, too).
-I completely agree with doing walking lunges with weight. However, if you curl that weight while doing this, you are an incredible tool and means you're not using enough weight. If you need to burn more calories, hold the weight overhead.
Miriam, glad to hear you became intrigued with my blog! It's always wonderful stumbling across these types of things. Good thing it was mine this time! I hope to see more of you in the future. Thanks!
ReplyDeleteLance, I knew I would get a response out of you on this one. Haha! Nice information.
Hahahaha, I bet you did, Josh. It's about to spark my own blog post! Hahaha, I'm backed up though. I've got too many things to write about.
ReplyDelete