How to Exercise While Sitting at Your Computer

Even if you don't work at a computer all day, daily sessions of surfing, gaming, or reading can add up to many hours--and muscle stiffness from sitting in one position. But you can counteract stiffness with the right equipment, good posture and a few exercises that you can do while sitting at your computer.

Instructions

Difficulty: Easy

Things You’ll Need:

• Ergonomic desk chair
• Portable arm and hand exercise equipment

1. Develop a good sitting posture for better circulation and muscle tone. Buy an ergonomic chair--one that fits your body and allows you to sit with your back in a straight position. Square your shoulders to your desk and position your monitor so that you can look directly at it without having to turn your body or crane your neck.
2. To prevent carpal tunnel syndrome place your wrists slightly lower than your elbows. Position your knees so that they are slightly higher than your hips and your feet are flat on the floor (or on a stool or platform).
3. Focus on your abdominal and gluteus muscles. Contract, hold and release these muscle groups repeatedly to maintain muscle tone.
4. In your chair, regularly stretch your arms, legs, torso, neck and shoulders to alleviate stiffness and discomfort while sitting for long periods. Stretch your arms and legs as if you were trying to grasp something just beyond your reach.
5. Develop a "workout" regimen at convenient intervals while sitting. Work the muscle groups starting at your neck all the way down to your toes. Be consistent and diligent about scheduling these mini-workouts.
6. Look for innovative ways to promote muscle growth. Exercises as simple as holding a book in each hand and raising your arms in an arc over your head ten times an hour will achieve results without seeming like exercise.
7. Once an hour or so, get up from your chair and do a full body stretch. Touch your toes and extend your limbs to their fullest. Keep yourself limber and relaxed.

Tips & Warnings

• At a sporting goods store, buy inexpensive items like hand grippers and stretching bands that you can use to exercise your hands and arms while seated at your desk.
• Staring at a monitor for long periods can tire your eyes. Stretch your hands high above your head and let your eyes follow them as you slowly bring them down to your sides. Slowly rotate your eyes in a circular motion to work eye muscles.