Exercise in (Work)Place

Wed Oct 25, 2006 12:34PM EDT

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I just got up from my desk to warm up my coffee and take a break from my ever-beckoning computer screen. And, boy, am I stiff, though the day is young.

So it was serendipitous to come across this reminder on Lifehacker to take breaks and do some exercises throughout the day to prevent the aches and strains that can come from many hours on a computer. It's stuff we all know but could use a friendly reminder about now and again.

These How to Exercise While Sitting at Your Computer tips come from lots of sources on wikiHow, and they bear repeating. Check them all out, but here are some I plan to do more often.

• Stand up every half hour. Walk around a few steps, stretch your legs, and give your eyes a break from focusing on your computer screen.

• Roll your head slowly from side to side a few times periodically.

• Stretch your arms, legs, neck, and torso while sitting. This will help prevent you from feeling stiff.

• Sit properly in a good chair designed for desk work. Your back should be straight, and your head and eyes should be looking directly at your monitor. Your wrists should not be bent.

• Take care of your eyes. Follow the 20-20-20 rule espoused by eye doctors: For every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something 20 feet away.

• Roll your wrists regularly and stretch your hands to avoid carpal tunnel syndrome if you type a lot.

• Throughout the day, contract your abdominal and gluteal muscles, and hold them for a few seconds, then release.

Of course, none of this replaces real honest-to-goodness exercise, but it can help keep us looser and fresher while work takes precedence.

I confess I am writing this from my couch, not the most ergonomic place to work, I know. The irony is not lost on me, but sometimes, you need a break from your desk, too.

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  • 46 Posted by rvnccg on Thu Sep 3, 2009 8:57PM EDT Report Abuse

    I just had to chime in on the discussion about 20 hrs a day working. I am a scientist and a mother and I work hard at both jobs. So I do work 20 hrs a day and yes we go to bed late because we not only have a career but we also have a home to run. Here!!! Here!!! to all the career women and moms!!!!!!

  • 47 Posted by thorne.a@sbcglobal.net on Thu Sep 3, 2009 10:08PM EDT Report Abuse

    on a side note.... It is LOSE - one "o" in lose weight. If your pants are too big they are loose. 2 "o"s

  • 49 Posted by somelameusername on Thu Nov 9, 2006 1:47PM EST Report Abuse

    Here's my strategy: I park as far away from the office as possible, and I leave my lunch in the car. A nice little walk (sometimes jog, rarely sprint) at lunch time you might say. Then, while this is probably not good for you (Actually I have no idea) I crack my back, neck, and fingers every couple hours. But my new strategy is this: Find a job that doesn't involve sitting in an office all day! I'm hoping to get out of this lame job very soon.

  • 50 Posted by michael92107 on Thu Sep 3, 2009 7:17PM EDT Report Abuse

    if you work 20 hours a day exercise is the least of your problems

  • 51 Posted by jloyden on Thu Sep 3, 2009 4:36PM EDT Report Abuse

    I have a desk job - try to move around but I still suffer from chronic pain in my hips, thighs and lower legs - very intense. I've been to lots of docs with no help. anyone else have similar, or know of help, other than quitting the job for disability? thanks

  • 53 Posted by gypsygirl247 on Thu Sep 3, 2009 4:15PM EDT Report Abuse

    I do work 20 hours a day. Working, being mom and going to school. It is called having a life. This exercises are more of a mental than physical activity. OMFG, just freakin' try them. If they work fine. If not then don't do them. Its really just that simple.

  • 54 Posted by ab1_13 on Thu Sep 3, 2009 2:43PM EDT Report Abuse

    Thanks a lot. Although they are not excercises, they are good tips for keeping your body in good shape. I just got this job and it was really hurting my back to sit around all day.

  • 55 Posted by notorborg on Thu Sep 3, 2009 7:41PM EDT Report Abuse

    wow. I just read an article that recommended that I stretch periodically if I have a sedentary job. genius.

  • 56 Posted by o_syllabic on Thu Sep 3, 2009 7:48PM EDT Report Abuse

    How you going to say you work 20 hours a day and you can respond to a yahoo article? Honestly.

  • 57 Posted by side241 on Thu Sep 3, 2009 9:21PM EDT Report Abuse

    I found a great product that lets me workout WHILE I am at the computer working. Its a wireless computer remote called the workoutmouse (www.workoutmouse.net). Although it does anything you want with your computer, I have routine of EVERY time I check my email, I get up and do squats, lunges, and knee-raises. Considering I'm checking email about an hour throughout the day, it really adds up to a good workout. The company even sells a mini-stepper that fits under a desk, for a real strenuous wowrkout. It really has helped me get back into shape.

  • 58 Posted by taoufik_us on Thu Sep 3, 2009 9:55PM EDT Report Abuse

    I think it is useful. People should already know this stuff though. Stretching is key to your well being.

  • 59 Posted by dotzecwlsn on Thu Sep 3, 2009 3:47PM EDT Report Abuse

    Thanks so much for your article. I work in a call center, typing most of the time and getting up and about is looked down upon! I am 52 and get pretty stiff at times.(I need the oil can that the Tin Man used in the Wizard of Oz!) I find that I am wiggley and stretch my legs alot. One good exercise is to roll your shoulders. I do go to the gym after work - walk on the tred mill and lift weights(I'm definately a light weight)! Thanks again and happy working everyone!

  • 60 Posted by aybradley on Thu Sep 3, 2009 3:00PM EDT Report Abuse

    I found this information to be very useful. I wear glasses and using the 20-20-20 method for relaxing the eyes takes some of the strain away from looking at the computer screen. Another good exercise to take the "kinks" out of your back is to take your arms and stretch them around your upper torso as tightly as you can and then reverse that by pulling your arms back in the opposite direction. This may be done in a sitting or standing position. A good stretch will increase the circulation in the body.

  • 61 Posted by markzgirl1 on Thu Sep 3, 2009 7:08PM EDT Report Abuse

    Was this article created by a 4 year old? Duh - these are so basic. Give us something new and more helpful. There are at least 50 true exercises that can be done while sitting at a desk. This article is weak - must be desperate for material. Unbelievable!

  • 62 Posted by tianaramal on Thu Sep 3, 2009 10:08PM EDT Report Abuse

    Definitely useful. I work your regular 40hrs a week. I also exercise 3 times a week (Martial Arts) and do most of this exercises subconsciously at work.

  • 63 Posted by shyansworld on Thu Sep 3, 2009 9:21PM EDT Report Abuse

    hey, these are good tips for a school day and for a kid. i'll start doing these more often.!!

  • 64 Posted by malissabroussard on Thu Sep 3, 2009 7:04PM EDT Report Abuse

    thank you for that little warm-up exercise. you can write to me anytime you feel like it. here's my address malissabroussard@yahoo.com

  • 65 Posted by bostonsox06 on Thu Sep 3, 2009 3:11PM EDT Report Abuse

    I just love squeezing my butt and holding it for a few seconds before i release. it helps me stay fresh when i am working 18 hour days, seven days a week... Thanks for the great tip!

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