Thanks to advances in technology, our work is more comfortable than before from a physical point of view. Perhaps, too comfortable and sedentary.
A worker, whether in the office or working remotely, sits in front of a computer at least 8 hours a day, 5 days a week. In addition to the lack of physical exercise, this posture also brings its own disadvantages, ranging from the dreaded carpal tunnel to the inevitable pain in the neck and shoulders.
We need to move and take action
If we measure the health impact of our comfortable long-term work, the outlook does not improve. With a sedentary lifestyle comes weight gain, diabetes, high blood pressure, heart problems and more.
However, there are many actions we can take to avoid this risk to our health. Programming physical exercises in our free time, using ergonomic accessories and taking care of what we eat is part of the list of things we can do about this issue.
However, our working desk is the first place where we can start to improve our health without neglecting our productivity. It is enough that we move a little more, without going away from our working place.
There are a series of exercises that we can do at our desk to tone our muscles and improve blood circulation. It is enough to incorporate some of these simple routines into daily work to enjoy their benefits, since they not only take care of our health but also make us feel more energetic.
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Some exercises in front of our desk
It is recommended that you take breaks every 40-50 minutes of work in front of the screen, dedicating about 5 minutes to tone the body. It is true that you love your work and it absorbs you, but whether it is with a wristband, an app that alerts you or programming an alert on your computer, do not miss these much-needed relaxing minutes.
When you adjust to incorporating these exercises into your routine, you will see that they are not a waste of time. In addition to their physical benefits, those minutes of body work also give your brain a break and time to better develop better ideas.
For the upper body
Arm Circles: Stand with your feet shoulder-width apart, and arms stretched out by your sides at shoulder height. Move your arms in a small backward circle 10 times, and switch directions for 10 more.
Arm Pulses: At your desk, stand with your arms by your sides and palms facing behind. Pulse the arms backward and count to 20, keeping your arms as long and straight as possible.
Desk Push-Ups: if your desk is sturdy enough, take a few steps back and place your hands flat on your desk at shoulder-width. Lower yourself down toward your desk, then push back up until arms are straight. Repeat 20 times. If your desk not support your body weight, you may do the same against a wall.
Triceps Dips: Scoot to the front of the chair, place both palms flat on the chair arm bending the elbows straight back, and rise yourself straight up several inches. Then straighten your arms to lower your body back to the start. Do 20 dips.
For the lower body
Calf Raises: Stand behind your chair and grab it for support. Raise your heels off the floor, standing on your toes. Slowly lower yourself back to the floor and repeat 20 times.
Chair Squats: stand up from your chair and lower your body down just before you sit back. Then, stand back up again. Repeat 10 times. This not only benefits your blood flow to the legs, but also work your glutes.
Pretend Jump Rope: Hop on both feet at once (or alternate if you wish) for a minute or two. You can up the intensity of the exercise by moving your arms as if you were holding a rope.
Standing Rear Pulses: Holding the edge of your desk for support, bend one leg behind you, flexing the foot. Raise your heel up a few inches, then release slightly and press your foot directly back behind you. Alternate between lifting your heel up and pressing it back for 20 reps and switch sides.
Wall Sits: Slide your back down a wall, until your hips are at the same level as your knees. Keep your knees together at 90-degree angles for 30 to 60 seconds, then stand back up. Do 15 reps.
For the core
Seated Bicycle Crunches: Sit on your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it. Return to the seated, straight-back position and repeat until 15 twists. Then, repeat to the other side.
Oblique Twists: Sitting upright and with the feet hovering over the floor, hold onto the edge of your desk. Next, use the core to swivel the chair from side to side 15 times.
Lower-Abs Leg Lifts: Sit straight up, with your feet flat on the floor. Lift one leg up at a time, keeping core tight. You may also try lifting both up at the same time, 20 times.
Good old Stretches
Triceps Stretch: Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. With your other hand, pull the elbow toward your head. Hold for 2 to 3 deep breaths and repeat on the other side.
Neck Rolls: Relax and lean your head forward. Slowly roll head in a circle on one side for 10 seconds and repeat on the other side. You may do this three times in each direction.
Shoulder Stretch: Join your hands together above the head with palms facing up toward the ceiling. Push your arms up, stretching upward and hold for 2 to 3 deep breaths.
Shoulder Rolls: Raise both shoulders up toward your ears, then slowly roll them backward three times. Repeat, rolling forward three times.
Chest Stretch: Clasp hands behind the lower back. Push chest outward, and raise the chin. Hold the position for 2 to 3 deep breaths.
Torso Twist: Place your feet firmly on the floor. Place one hand on the back of your chair. Exhale and twist your upper body toward the arm on the chair back, using your other hand to press against your leg for leverage. Hold for 2 to 3 deep breaths and repeat on the other side.