Content

• Steps
• Method 1 of 3: Cardiovascular Exercise
• Method 2 of 3: Strength Chair Exercises
• Method 3 of 3: Changing Your Habits
• Tips

Long stay in front of a computer screen has become part of the daily life of many people. But prolonged sitting at the computer can have negative consequences for both the body and the mind of a person. It can lead to back pain due to poor posture, discomfort from lack of mobility, excess weight, and anxiety disorders. Exercise can be done even while sitting at the computer, including cardiovascular and strength training to strengthen muscles.

Steps

Method 1 of 3: Cardiovascular Exercise

1. 1 Perform a split ("jumping" in place with alternate mixing and spreading of arms and legs). Sit down and straighten your back. Bring your legs together and bend your knees. Your toes should be touching the floor. At the same time, spread your legs to the sides and stretch your arms up. Repeat this movement quickly 30 times. This exercise is aimed at improving endurance and speeding up blood circulation, which helps to think better.
   • If you need to type, do this exercise with just your feet.
2. 2 Run in place. Stretch your legs and point your toe down. Bend your arms at your sides or leave them on the keyboard. Engage your core muscles and lean back slightly so that your shoulder blades barely touch the back of the chair. Then raise your legs in front of you and bring your left knee up to your chest. Tilt your right shoulder towards your left knee. Change sides and do 30 more reps. Such a "run" will improve the condition and endurance of the cardiovascular system.
3. 3 Waterless "swimming". Engage your core muscles and sit back. Keep your feet in balance. Bend and unbend them slightly, as in crawl swimming, doing 30-50 repetitions. This exercise will improve your endurance and strengthen your leg and abdominal muscles.
   • A similar movement can be performed with the hands, moving them in time with the legs or separately. Row them over your head or in front of your torso.
4. 4 Calf Raises. Stand with your face in front of a chair. Raise your right hand and at the same time place your right toe on the chair. Change sides and do 45-60 reps. This exercise will improve cardiovascular health and strengthen the muscles of the legs, abs and arms.

Method 2 of 3: Strength Chair Exercises

1. 1 Strengthen your arms with push-ups. Sit on the edge of a chair, bring your legs together and bend your knees. Place your hands at your sides and rest them on the seat. Grasp the armrests if you like. Then, squeeze out with your hands to lift slightly above the chair. Go down and squeeze out again. Do 30 repetitions.
   • Squeeze your knees as well as your glutes during push-ups to increase the load.
2. 2 Strengthen your chest with chest compressions. Spread your arms out to the side, keeping your forearm perpendicular to the floor. Engage your chest and arm muscles and bring your forearms together. Then raise your hands a couple of centimeters up. Return to the starting position and do as many repetitions as possible, observing the correct technique.
3. 3 Strengthen your leg muscles with toe curls. Sit upright with your feet flat on the floor and lift your heels up. At the same time, the socks must remain on the floor. Then lower your heels to the floor. Repeat this exercise 30 times. This exercise can be done in a different way. To do this, lift your socks instead of your heels and do so 30 times. This exercise is aimed at strengthening the muscles of the lower leg and knee.
   • Increase the load by placing a large book on your knees. Then lift your toes or heels.
4. 4 Strengthen your quads and hamstrings with a leg extension. Sit with your buttocks on the edge of the chair and bend your knees. Then lift one leg.Straighten your leg, hold in this position for 1-2 seconds, then return to the starting position. Do 15 reps, then change legs.
   • Increase the load while straightening both legs. This exercise will also strengthen your core muscles.
5. 5 Squeeze your buttocks. Sit up straight and squeeze your glutes and lower back muscles. Squeeze the muscles for 30 seconds, then take the same break. Do as many repetitions as possible at a time, or do the same amount every hour. This will strengthen the muscles of the buttocks and make them more prominent.
6. 6 Twisting on the chair. Sit up straight with your knees bent and bring them together. Place your arms behind your head and engage your core muscles. Lean back a little to lightly touch the back of the chair. Bend at the hip joint and try to touch the outside of the left knee with your right shoulder. Return to the starting position and now try to touch your right knee with your left shoulder. Do 20 reps.

Method 3 of 3: Changing Your Habits

1. 1 Take frequent breaks. Try to spend less time sitting at your desk. Get up every 10 minutes and move for 20 seconds. Take longer breaks of 2-5 minutes every 30-60 minutes. This will not only work out, but also invigorate your mind and body. Here are a few things you can do:
   • walking;
   • stretching;
   • split;
   • push-ups from the wall or table;
   • yoga;
   • rotation of the neck or shoulders;
   • swing your arms (swing your arms back and forth like pendulums, keeping your torso straight).
2. 2 Use a standing work table or treadmill. Check with your employer if you can use a standing desk (desk) or a treadmill (low speed). Walk slowly or alternate between standing and sitting all day. This will not only allow you to engage in beneficial exercise, but it will also improve your physical and mental well-being throughout the working day.
   • Keep in mind that a treadmill table has more benefits than a simple standing table.
3. 3 Walk whenever you can. Use every opportunity during work to walk. Instead of using the elevator, try to walk up the stairs, walk while talking on the phone, or jog on the spot while reading the report. This is how you practice and refresh your body and mind. Here are a few more things to try:
   • Don't send emails to coworkers or friends, go downstairs and talk to them in person.
   • Do squats while the document is printing.
   • Talk to coworkers on the go.
   • Go to the bathroom on another floor by going down or going up the stairs.

Tips

• You won't believe how easy it is to add a few exercises to your schedule while working on your computer. The mere fact that you will get up from the chair will greatly help your health.