For many people, being glued to a desk with a computer is part of their daily routine. However, sitting in front of the computer all day is not good for your body or mind. It may cause back pain due to poor posture, discomfort from lack of movement, weight gain, and anxiety. You can exercise while sitting at the computer by doing cardiovascular conditioning and building your muscles with strength movements.
Steps
Method 1 of 3: Get Cardiovascular Activity
Step 1. Do jumping jacks
Sit up straight. Bend your knees and keep them together. The toes should just touch the ground. Spread your legs and extend your arms above your head simultaneously. Keep doing this movement quickly for 30 reps. This exercise can build your stamina and get your blood flowing, which can help you think better.
Do these exercises with your legs only if you have to write
Step 2. Get into the race
Extend your legs and stretch your toes. Bend your arms to the sides or keep them on the keyboard. Work your midsection muscles and lean back slightly until your shoulder blades just touch the back of the chair. Next, raise your legs slightly in front of you and bend your left knee toward your chest. Point your right shoulder toward your left knee. Quickly switch to the other side. Do 30 alternate reps. This type of running can help build your cardiovascular health and strength.
Step 3. Nothing without water
Engage your midsection muscles and lean back from the waist. The legs should rest on the side of the chair. Kick in a fluid motion for 30 to 50 reps. This can increase your endurance and strengthen your leg and abdominal muscles.
You can also try flapping your arms, either at the same time with your legs or separately. Do it over the head or in front of the body
Step 4. Touch the chair with your toes
Stand in front of the front of the chair. Raise your right arm and touch the chair with the toes of your right foot at the same time. Alternate sides quickly for 45 to 60 seconds. This is aimed at exercising the cardiovascular system and can strengthen the legs, abs, and arms.
Method 2 of 3: Building Strength with a Chair
Step 1. Exercise your arms with push-ups
Sit on the edge of the chair and bend your knees while holding them together. Keep your arms at your sides so that your hands are on the seat of the chair. You can also grab the armrests. Then press through your hands to lift yourself slightly. You can even get up higher. Return to the starting position and repeat this push-up.
Squeeze your knees and glute muscles as you return to your starting position with your hands for a challenge
Step 2. Sculpt your pecs with chest grips
Make a goalpost shape with your arms by keeping them parallel to the floor and your feet perpendicular to them. Engage your chest and arm muscles and tighten your forearms. Then raise your arms about 1 inch (2.5 cm). Go back to where you started and do as many reps as you can while maintaining proper posture.
Step 3. Build your leg muscles by lifting your toes and heel
Sit up straight and work your calf muscles by lifting your heels with your toes off the floor. Then put your heels back on the floor before repeating this exercise 30 times. You can also reverse the movement by lifting your toes off the ground instead of your heels and doing 30 reps. These exercises are intended to work the muscles of the legs and knees.
Add resistance by placing a large book on your knees while lifting your toes and heels
Step 4. Work your quads and hamstrings with leg extensions
Sit with your glutes on the edge of the chair and your knees bent. With your knees still bent, lift one leg. Straighten your leg and hold it in that position for a second or two, and return to the starting position. Do 15 repetitions of this exercise with the same leg before doing it with the other.
Make the extensions more challenging by extending both legs simultaneously. Also, this exercise has the added benefit of strengthening your midsection
Step 5. Squeeze your glutes
Sit up straight and squeeze your lower back and butt muscles. Keep squeezing for 30 seconds and release for another 30 seconds. Do as many reps as possible or do a set number of reps every hour. This can develop and sculpt the buttocks.
Step 6. Do sit-ups on the chair
Sit up straight, bend your knees and keep them together. Hold your hands behind your head and work your midsection muscles. Sit on the edge of the chair and barely touch the back of it. Lean your body forward from your hips and the outside of your left knee with your right elbow. Return to the starting position and do 20 alternate reps.
Method 3 of 3: Change Your Desk Routine
Step 1. Take frequent breaks
Reduce the amount of time you spend sitting at the desk. Get up and move for 20 seconds every 10 minutes. Take a longer break of 2 to 5 minutes every 30 to 60 minutes. This can refresh and energize both body and mind, as well as provide you with exercise. Some activities you could do include:
- walk;
- To do stretches;
- do jumping jacks;
- do push-ups against a wall or desk;
- perform yoga poses;
- make circular movements with the neck and shoulders;
- doing arm beats (that is, swinging your arms back and forth to the sides like pendulums while keeping your torso straight).
Step 2. Use a high standing desk or one on a treadmill
Ask your boss if you can use a tall desk for standing work or one that's on a low-speed treadmill. Walk at a slow pace all day or alternate between sitting and standing as needed. This will not only exercise your body, but will also improve your physical and psychological well-being during the work day.
Keep in mind that the desks on a treadmill can offer more benefits than disadvantages
Step 3. Walk whenever possible
Take every opportunity you have during your day to move your body. Do things like go up or down the stairs instead of using the elevator, walk while talking on the phone, or jog in place while reading a report. This can ensure that you exercise and keep your body and brain fresh throughout the day. Other ways to increase movement when you are in front of the computer include:
- Walk down the hall to talk to coworkers or friends instead of sending emails.
- Squat while waiting for prints or copies.
- Have a meeting while you walk.
- Take the stairs to go to the bathroom or to go to another floor.