Computer Injuries? Common problems from sitting at your desk too long.
Our bodies are not designed for inactivity but for complex, whole-body movement. Lack of whole-body muscular movement is strongly associated with obesity, abnormal glucose metabolism, diabetes, metabolic syndrome, cardiovascular disease risk and cancer. If you sit all day, even if you find time to exercise 40 to 60 minutes four to six days per week, you are still a couch potato and at risk. Studies are showing that the effects of sitting are independent of exercise, and might even counter some of exercise’s beneficial effects.
Suggested Desk Exercise:
1) Take the stairs instead of the elevator.
2) Stand up as often as possible, such as when talking on the telephone.
3) Body Weight Squats: Stand with feet about shoulder-width apart, arms at your sides or out in front of you. Bend your knees, bringing your rear end down as if sitting in a chair. Rise to standing and repeat. Taking breaks as needed, do this 20 to 60 times or as many as you are able to do in a minute.
4) Standing Heel Lifts: With feet 6 to 12 inches apart, rise up on your toes as high as you can, then lower back down barely touching your heels to the ground. Tighten your buttocks as much as you can. Repeat for a count of 60 or as long as you can last.
5) Take short walks during scheduled breaks and lunch.