How To Exercise at Your Computer

You spend hours every day sitting in front of a computer working. Wouldn’t it be nice if some of that time could be used to get in your exercise routine and help you tone your physique? Well, you can. Follow this simple routine twice a day and you will be toning up and trimming down all while exercising at your computer.

1. Start with good posture. Slouching all day is bad for your shoulders, your back and your workout. Whenever you catch yourself slouching, straighten up. Good posture requires that you hold in your abdominals and shoulders. Just maintaining that posture helps engage your muscles.
2. Tense and release. This activity helps get your muscles in gear and helps you relax, too. Starting with your feet, curl your toes to tense your muscles. Hold the tension for five seconds then release. Work up through your calves, thighs, glutes, abs – all the way up through your neck, arms and hands. Run through the entire series twice. You’ll be amazed how good you feel.
3. Stand up, then squat. Sometimes you just need to get the blood pumping. Push your chair away from the desk. Stand up and shake your legs a bit to get the blood moving. Then if you work in an area where you won’t have an audience, or you don’t care who can watch, sit back into a squat. Do 15 to 20 reps.
4. Strengthen your calves. Take your shoes off. While standing start with both feet flat on the floor. Rise up to your toes and hold then drop back down to flat feet. If you have a sturdy box, stair or even a book, you can do additional calf raises by placing your toes on the edge of the step. Drop your heels down almost to the floor then push back up to your toes. Do 15 to 20 reps.
5. Raise your arms. You can do this sitting or standing. Raise your arms up straight and down. Then move your arms out to the sides and back in. Repeat both motions 10 to 15 times.
6. Roll your shoulders. With your arms at your sides pull your shoulders up to your ears then roll them backwards. Repeat 10 times then roll your shoulders forward 10 times.
7. Stretch it out. Once you’ve finished the routine, stand back up and stretch. Extend your body up toward the ceiling as far as you can. This means stand up on your toes, raise your arms up and extend your fingers up, reaching for the sky. Feel the stretch all through your body including your back, abs and shoulders. Relax back down and bend over from the waist, reaching to touch your toes. Repeat the process 5 times. Once you’re done, sit back at your desk feeling refreshed and rejuvenated to get back to work.

Those of us who spend most of our day tied to a computer in an office try to find ways to get in our exercise wherever we can. You don’t have to bring weights or exercise equipment to work under your desk. Just get moving and you will see improvement in a few weeks.