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Exercising While at Work on a Computer is Lighter Than a Regular Work out

Updated on September 13, 2014

Exercising while at work is easy -- it's only difficult to remember to do it!

Exercising at work is not the same with the regular work out routine at the gym. Exercising at work sitting by the computer is really not difficult. It is only that we forget about everything as soon as we sit down to the computer. We tend to think that working out by doing physical exercise is only important as a routine, we think that working out at gym is the only way that's important for exercise -- or while out jogging, or when we go swimming.

This article will emphasize on the benefits of working out by exercising at work on a computer. This is different from the exercise that one might do away from the desk -- in a gym. These are exercises for each muscle group. repeated only a few times and without physical effort -- they are exercise to work love handles, to work the feet, arms and exercises to work lower abs. Back exercises at work are also part of the light routine of working out while at work -- they can make the big difference between being comfortable or in constant pain.

Without going into the general and by now so well known benefits of physical exercise for our health, I will just describe the specifics of the dangers that sitting for long working hours in the same position can present for us and how they may be even life threatening -- more than just loosing fitness or getting overweight. The dangers of blood clotting for people who sit for long hours in front of a computer is as serious and real as it is for the travelers that make long trips on planes and are at risk of deep vein thrombosis (DVT) -- that has led and can lead to sudden death.

The long hours of sitting in front of your computers in a position that prevent the free flow of blood in the legs are similar with those of someone sitting in the limited space of a plane seat and have the same effects.

It is not only about being overweight and weight loss but about matters of general fitness and a healthy lifestyle that includes working habits that I would like to put the spotlight on in this lens.

Not fatal but damaging still are the effects of the bad circulation of blood through your bodies on your mental and sexual capabilities.

Carpal tunnel syndrome, heart attack, spinal deformities, diabetes -- are all health problems that can be linked to long hours of sitting in the same position -- and this happens mostly when we are in front of the computers. The inactivity of the muscles during the time when we keep staring at the screen, reading, waiting, thinking, watching, writing, searching, all that in the same position slows down the flow of blood and that inhibits the action of the enzyme lipase responsible for the metabolic absorption of the fat into the muscles as fuel. The unabsorbed fat then re circulates in the system and eventually is stored as body fat or deposited on the walls of the arteries in the form of a bad cholesterol.

Making a few exercises while at work a permanent habit, as part of your work routine would do all the difference!

Do 10 minutes workouts work? Yes, they do -- exercising while at work takes no more than that

Do 10 minutes workouts work as much as an hour of gym working out?

Without going into the general and by now so well known benefits of physical exercise for our health, I will just describe the specifics of the benefits of exercising at work on a computer and that sitting for long hours in the same position can become dangerous -- they may be even life threatening -- more than just loosing fitness or getting overweight.

The dangers of blood clotting for people who sit for long hours in front of a computer is as serious and real as it is for the travelers that make long trips on planes and are at risk of deep vein thrombosis (DVT) -- that has led and can lead to sudden death.

The long hours of sitting in front of your computers in a position that prevent the free flow of blood in the legs are similar with those of someone sitting in the limited space of a plane seat and have the same effects.

It is not only about being overweight and weight loss but about matters of general fitness and a healthy lifestyle that includes working habits that I would like to put the spotlight on in this lens.

Not fatal but damaging still are the effects of the bad circulation of blood through your bodies on your mental and sexual capabilities.

Carpal tunnel syndrome, heart attack, spinal deformities, diabetes -- are all health problems that can be linked to long hours of sitting in the same position -- and this happens mostly when we are in front of the computers. The inactivity of the muscles during the time when we keep staring at the screen, reading, waiting, thinking, watching, writing, searching, all that in the same position slows down the flow of blood and that inhibits the action of the enzyme lipase responsible for the metabolic absorption of the fat into the muscles as fuel. The unabsorbed fat then re circulates in the system and eventually is stored as body fat or deposited on the walls of the arteries in the form of a bad cholesterol.

Lets take the exercises to work love handles as for a motivation to work out each group of muscles by a few easy movements. lets not ask every time: do 10 minutes workouts work? but rather just make them and see the results after a period -- you will be surprised!

IMPORTANT UPDATE: the body ball as office chair - The Ball as a comfortable chair - try it and you'll not regret!

I just got one of these Body Balls -- they are great fun and very comfortable. Try it -- you will not regret! It makes you move you body without knowing. Sitting on the Ball is fun for the springy sensation and for the shifting back and forth one can do.

Understanding the reasons why most people forget about exercising while at work

Time is running faster than we know it can! Everything else is forgotten when the work is done on a computer.

People do not move for long hours because they simply forget moving.

Our attention is focused on what the wide web is bringing up at the click of a finger and it is so amazing! Information that we never thought about ever having access to, communication with people that we never thought of being able to know about things that we never knew to exist!

Or we simply are working on something that might be fascinating or just necessary -- it is all tempting, addictive and time is running even more than we generally thought it can. Sitting at the computer is the price we pay for this tool and it takes the toll of long hours of being focused on what we do and our physical fitness is the currency for it.

Every tool comes with safety advice. When we buy the computer, it never says anywhere that we have to move while we are sitting in front of it, so we don't. Doing light exercise is nowhere described in the manual of the machine.

move-your-head
move-your-head

Do a few simple light exercises for each muscle group!

Exercises for each muscle group will stretch your arms, your neck, your legs, move your shoulders, correct your position

These simple light exercises while at work will move all muscle groups -- enough to prevent blood clotting or the deposit of love handles.

1. Neck: Move your head forward, then backward, then to the left/right. Do not rotate your head as it might cause damage to the muscles if they are not warmed first.

2. Feet: Rotate your ankles, three times clockwise then three times anticlockwise.

Lift your legs on the ball of your feet and set them down a few times, then lift your legs on your toes -- this will move the muscles of your calves

Stretch_arms
Stretch_arms

Exercises are for each muscle group -- these are part of simple but efficient back exercises at work

If doing all the exercises for each muscle group -- you won't miss the back exercises at work

3. Roll your shoulders forward three times then backwards three times. Lift your arms side wise and stretch when when your arms are level with your shoulder. This is easy exercising at work and it moves most of the muscle groups of the upper body. This suite is part of the back exercises at work.

arms_shoulder_elbow_stretch
arms_shoulder_elbow_stretch

Working out at work is easy -- just lift your arms -- exercises to work love handles.

Exercises to work love handles include the whole upper body.

4. Lift your arms further up with your palms to the ceiling. Stretch.

Bring your arms behind your head. Push elbows to the back to correct your posture and stretch.

In this position, bend your body side wise, as much as you can. take care though not to fall off the chair. Exercise to work love handles and exercises to work lower abs -- fat will not stick to the waist!

hands_wrists
hands_wrists

The motivation to work out is within each of us -- be fit and keep healthy.

5. Bring your wrists up to chest level;rotate them one direction and the other a few times. Stretch your hands and your fingers, then bring your fingers into a fist. Repeat a few times. Think about a motivation to work out -- it's easy!

chair_gym
chair_gym

Every half an hour or so, remember the exercises while at work; do the exercises for each muscle group and stretch!

De stress your joints, stretch your muscles -- simple home fitness exercises while at work

These exercises for each muscle group are effective and are very simple. Make a habit of exercising at work every time you are waiting for a site to come up, for a program to open or simply when you remember. Every half an hour or so is recommended to stand and make a few steps, be it only around your station. Better even, go to the kitchen and have a glass of water -- this way you can implement another important healthy habit, the consumption of the recommended daily water intake of two liters. If you will do a few more moves in this time, stretch your body, move your joints, move your muscles, that is an added advantage not only to your health but also to your fine shape that you want to preserve. It is not a real workout but it is effective. This light exercise is a simple way that can keep you from the doctors away!

Body ball -- the most comfortable office chair - be one of those that discover the comfort of sitting on a body ball instaed of a traditional chair

The Body balls come in all colors: black, grey, white, red, blue, pink. Choose the one that suits your taste or mood or gender or furniture -- all the Body balls are comfortable, irrespective of colors.

Video demonstration of light exercise that one can do at the desk

The white antibusrt Body Ball -- more comfortable than an office chair - The most comfortable office chair - the antiburst Body Ball

There are three sizes available for the anti burst Body Balls: 55 cm;65 cm;76 cm. A chart will allow you to choose the best size for your body height.

The feet should make an angle of 45 degrees when sitting on it.

Physical exercise should not stop once you are up from the computer

wood_cutting
wood_cutting

The person that modeled for this lens is my very old friend, Nicuta. I know her since she was young, thirty years ago, we were both of us teachers sent by the government to a remote village to do the compulsory stage for the free education we got.

I guess it is because her active lifestyle and a constant positive attitude that she hardly did change after all this years; she still looks as she was those thirty years ago! Young at heart and young at the looks. This pic has been taken last Winter when she was cutting the firewood in her yard. That is an exercise that she is doing every day during the Winter. In Summertime she will find something else to move about. She keeps exercising without even knowing that she is doing in fact bodybuilding but also saving her permanent good humor by keeping fit.

Nicuta is always ready to laugh, except when some bad person makes her angry.

Most comfortable office chairs -- the antiburst Body Ball - Try this new solution to comfortably working at the computer -- the Body Ball

This is the white antiburst Body Ball -- for the ladies that orefer white.

How to improve our working/playing/living habits in front of the computer - Besides doing light exercise during work, the sittin position is also important!

There are simple steps one can take to improve the unhealthy habits we tend to get while sitting in front of the screen.

It is REALLY easy to get used to move our bodies in a way that can become a routine. The only thing necessary for that is to accept the need and understand how important it is for every one of us, computer addicts to remember.it in a structured manner.

It is more difficult to work out a system in which we remember doing the little exercises that I will suggest, than to do them. But if we make the effort, in no time it can become a second nature, an integral part of our daily life.

First thing first:

The computer desk and chair should be adapted to our personal physical requirements: some of us are tall, taller, less tall, have legs that are long, longer, shorter, arms tend also to be of various lengths. So, the chairs should be adapted such that our legs are in a comfortable position. The knees should be only slightly higher then the hips. It should be enough space under the desk to stretch the legs now and then.

The chair should be at a convenient height so we would not have to bend down in order to see the screen proper. In the same time, the screen should not be too high and make us keep the neck stretched or the head bent backwards all the time.

This is a matter for everyone to set for themselves -- there can be no strict measurements made, cause each of us has a very different structure of the body.

It only takes the attention for each detail of our comfortable working position and identify the one we feel its right and do the necessary adjustments of the furniture/stand/desk/chair.

Flash Furniture Wooden Ergonomic Kneeling Posture Office Chair, Gray, WL-SB-101-GG
Flash Furniture Wooden Ergonomic Kneeling Posture Office Chair, Gray, WL-SB-101-GG

Kneeling chairs were developed to reduce lower back strain and provide proper spinal alignment.

 
Gaiam Balance Ball Chair - Classic Yoga Ball Chair with 52cm Stability Ball, Pump & Exercise Guide for Home or Office, Black
Gaiam Balance Ball Chair - Classic Yoga Ball Chair with 52cm Stability Ball, Pump & Exercise Guide for Home or Office, Black

Whenever you get tired of sitting up straight, you can do small bounces up and down to stimulate the immune system. The Desktop Guide book that comes with the chair has some beneficial stretches and movements. The chair is lightweight, and the ball can be removed to do a workout.

 

The Exercise Ball and its benefits -- it makes exercise while at work fun and easy. - Exercises while at work sitting on a ball!

Using an exercise ball as your chair has a number of beneficial effects:

1.Forces proper spine alignment

2.Forces the user to frequent changes of position.

3.It is improving the posture by constant balancing

4The abdominal muscles are forced to work -- to the benefit of a shapely figure

5 Has good effect on the blood circulation

6.It is burning some calories too, by forcing the body to move

It makes exercises while at work to be fun.

Work out music for fitness -- the best workout songs - The best work out music brings the best workout songs!

Music is beneficial -- use it for motivation to work out. The best work out music on Amazon -- just at the click of your mouse!

Start right now and do your first computer gym mini session by doing light exercise!

I shall stop here with the talk and start doing the walk after the talk!

You can even loose weight by keeping in mind a few stretching moves and doing them periodically -- although the focus of this article is not on how to loose weight but more on how not to gain weight.

The Most Important Thing Is To Move; Don't sit still at all! Do your exercises while at work

By the end it does not matter which exercises you decide to do.

Just move your muscles and do not sit still!

Look for the best ergonomic chair on Amazon

You can check for more options!

Look for something comfortable to wear

It is a smart option to put on something comfortable when sitting at the computer for long hours.

Be honest: do you tend to forget about everything, including physical exercises while at work on the computer? - Do you have any strategy to remember to do some

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    • teaches12345 profile image

      Dianna Mendez 3 years ago

      Your suggestions are good and ones that everyone should do on a regular basis. There are way too many of us in front of computers today and we need to keep our bodies fit and mobile.

    • Oneshotvariety LM profile image

      Oneshotvariety LM 4 years ago

      This is a very helpful lens! Now I have even more exercise choices! Bookmarked!

    • jonijones profile image

      jonijones 5 years ago

      I like to exercise, i do it daily, maybe when i am on the PC i less think about it, but after i stop playing at the PC i sure do a small exercise

    • profile image

      crstnblue 5 years ago

      Great idea and useful tips but, pitifully, at work I get so deep into the daily tasks, pressure and never ending urgent issues that I forget completely about taking short breaks and exercise a bit.

      I should do something and take care about eyes, spin and body muscles.

    • profile image

      Li-Li-ThePinkBookworm 5 years ago

      I did not know how many different exercises I could do while sitting at my computer. I tried them as I read this lens and it was nice to work some muscles :) Thanks for the wonderful information!

      Li Li

    • profile image

      anonymous 5 years ago

      Stopping back to review your ideas and get more inspiration. I do sit on a fitness ball most of the time, so I guess that is a start. I missed the picture of Nikuta chopping wood last time around...there is a saying, "He who chops his own wood is twice warmed".

    • Fanstanding LM profile image

      Fanstanding LM 6 years ago

      These are some really great tips! We no longer have an excuse of not being able to exercise while at work. My strategy is to create a list of exercises for each day and do one set of those exercise 8-12 repetitions each 1/2 hour or hour (set reminder on telephone) based on my daily schedule. I treat is as a ââto doâ list for work and mark it off once it's done.

    • profile image

      anonymous 6 years ago

      It is so easy to find excuses not to work, a few hours or minutes of day is what the exercise is about. I liked the idea of doing it while you are working.

    • modernchakra profile image

      modernchakra 6 years ago

      Very nice! good suggestions and great intro info. I saw the wood cutting picture and it reminds of one workout technique I use called "shovelglove" you can google if you want. But it is a sledgehammer with a towel wrapped around the head. Then you do exercises based on actual physical work, like wood chopping, shoveling, butter churning even. Mimicking the work with the sledge hammer. It is actually quite fun! Thanks again, I gotta get doing some of these exercises, I spend quite a bit of time at the computer. I try to do 10 pushups or situps every time I get up from my computer.

    • Natalie W Schorr profile image

      Natalie W Schorr 6 years ago

      Excellent suggestions!

    • profile image

      anonymous 6 years ago

      Yup, I do tend to forget about everything for hours while on the computer with Squidoo really do mean to eat and exercise but suddenly there is no time left and I choose sleep. Good ideas!

    • profile image

      Nicuta 6 years ago

      deja am mai slabit 1 kg de la multa miscare, merita sa te chinui...

    • profile image

      Nicuta 6 years ago

      asa trebuie sa facem mereu exercitii si sa tinem si diete ca sa aratam bine

    • profile image

      anonymous 6 years ago

      Needed some exercise. So took a walk up to your lens! :)

    • profile image

      judit 6 years ago

      I always forget because I never did -- I knew I should -- I will !

    • profile image

      anonymous 6 years ago

      I don't have any strategy, but this is good reminder.

    • viscri8 profile image
      Author

      viscri8 6 years ago

      @anonymous: exercise will make you an even better lensmaster -- your brain will get more oxigen -- well not that you need that but according to an an old saying there is always space for more. Thanks for the comment!

    • profile image

      anonymous 6 years ago

      You can bet on that. The www (wild waters of the world) for us squids can take too much of time. Enough to forget about exercises. Thanks for the reminder. I am going for a walk now. :)