Exercise While Sitting at Work

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Most office workers are glued to their chairs in front of a computer for an average 8 to 10 hours a day. This does not include the time we spend sitting during commutes and at home. We all know that sitting for a long period of time can be bad for the body. This can also affect your posture and cause eye strain. Though, this isn’t something we can avoid. Not all of us are given the privilege to have a standing desk. You can’t really stand up every 15 minutes to walk around, but there can be other ways that can help prevent health problems from sitting all day. Below are some simple tips, exercises and stretching that can help keep your posture in check and prevent any serious damage to your health.

Correct Posture

Sitting on a chair all day will affect your posture. To prevent this, we should maintain the correct posture when doing desk work. To avoid neck pain, you should keep your monitor eye level. Anything that causes you to look up or look down for a long period of time can cause neck strain. If your computer is too low, buy a laptop stand that can raise your laptop or monitor. When you’re too high from your monitor, find a lower chair. Prevent shoulder and back pain by using an adjustable chair where you can lean slightly back. Sitting too straight can make the body tense and cause the muscles to hurt. Relax your shoulders and place them firmly against the chair rest and not forward toward your computer. Prevent carpal tunnel syndrome by getting a wrist rest or avoid laying your wrist on the table or laptop. This will prevent the compression that will lead to weakness, numbness and pain in the wrist. Bend your knees and keep it slightly higher than your hips. You can keep your feet on a step stool or place it firmly on the ground hips width apart.


Sitting for a long period of time can strain your muscles. In the long run this can cause serious problems such as back, wrist, shoulder and neck pain. Stretching can help remove the stiff feeling and prevent any serious muscle problems in the future. Stretch your neck by flexing your neck side to side, front to back and looking up and down. Stretch your shoulder by rolling them backward and forward. Stretch your back by leaning forward as far as you can and twisting your body from side to side. Stretch your shoulder and back by holding on the edge of your desk and lowering your upper body down. Roll your wrist and ankle too. Stretch every time you feel stiff.

Sitting On an Exercise Ball

Simply replacing your computer chair for a sturdy exercise ball can help lower the negative effects of sitting. An exercise ball can help keep your core and back active while you work. Sitting on it can also help you maintain a good posture. Bouncing on it can also help increase your calorie burn as you sit. This is also a great way to sneak in a bit of work out at work.

Hand Grippers

One of the areas in our body that is greatly affected by working a desk job is our wrist and hands. You can strengthen them by investing in a good hand grip. They are easy to use and store. This can be a great item when you simply need to read something on the screen. This is a great way to work out your forearm, wrist and hands.

Moving Your Legs

If you have the leg space, try to move your legs as you sit down to keep your heart rate up. Cross and uncross your legs as much as you can or simply bounce them to help tone the legs. This movement can prevent your muscles from getting stiff and prevent you from getting sleepy.

Twist It

If you have a chair that is able to turn, use this to your advantage. Still maintaining the proper posture, start twisting your chair from left to right. This can help activate your core and hips.

A Great tip to do is to listen to music while working. This will help provoke your body to move, stretch and relieve stress in small motions. These exercises are enough to prevent the negative effect of sitting down for long periods of time, but it does not replace regular exercise you need to stay fit. Going to the gym or walking in the morning is still as important.

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