Stay Healthy While Seated

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Virtually everyone has read the grim reports that say the more you sit, the worse it is for your health. Whether you work with a desktop, laptop, notebook, or handheld computer, it’s too easy to fall into unproductive, energy-draining routines and postures. This is especially true when you sit for prolonged periods, fixated on a screen.

Virtually everyone has read the grim reports that say the more you sit, the worse it is for your health. Whether you work with a desktop, laptop, notebook, or handheld computer, it’s too easy to fall into unproductive, energy-draining routines and postures. This is especially true when you sit for prolonged periods, fixated on a screen.

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Energizing Exercises

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Here are some simple exercises you can do right where you are that will help keep you energized:

Here are some simple exercises you can do right where you are that will help keep you energized: 

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  To experience an energy boost, inhale slowly through your nose and hold your breath for two seconds, then exhale through your mouth. Repeat this often.

  To experience an energy boost, inhale slowly through your nose and hold your breath for two seconds, then exhale through your mouth. Repeat this often.

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  To loosen up your shoulders and upper torso, using a wide circular motion, roll your shoulders forward four or five times. Then do the same thing in reverse.

  To loosen up your shoulders and upper torso, using a wide circular motion, roll your shoulders forward four or five times. Then do the same thing in reverse.

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  To stretch your neck, turn your head slowly from side to side and look over each shoulder. Count to three and then repeat the exercise several more times.

  To stretch your neck, turn your head slowly from side to side and look over each shoulder. Count to three and then repeat the exercise several more times.

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  To stretch your back, while seated (and with no one looking!), slowly bend your upper body between your knees. Hold this position for a few seconds, then sit up and relax. Repeat this exercise a few more times.

  To stretch your back, while seated (and with no one looking!), slowly bend your upper body between your knees. Hold this position for a few seconds, then sit up and relax. Repeat this exercise a few more times.

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  To stretch the muscles in your forearms and give your wrists some relief, hold your arms straight out in front of you and raise and lower your hands, bending them at your wrists. Repeat this several times.

  To stretch the muscles in your forearms and give your wrists some relief, hold your arms straight out in front of you and raise and lower your hands, bending them at your wrists. Repeat this several times. 

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  To give your upper back and shoulder blades some relief, fold your arms in front of you, raise them up to your shoulders, and then bring your elbows straight back. Hold this for several seconds. Repeat several times.

  To give your upper back and shoulder blades some relief, fold your arms in front of you, raise them up to your shoulders, and then bring your elbows straight back. Hold this for several seconds. Repeat several times. 

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  To relax your fingers and hands and make them feel more nimble, make a tight fist with your hands and hold it for five seconds. Then, spread your fingers as far as you can and hold for another five seconds. Repeat this exercise several times.

  To relax your fingers and hands and make them feel more nimble, make a tight fist with your hands and hold it for five seconds. Then, spread your fingers as far as you can and hold for another five seconds. Repeat this exercise several times. 

Better Eye Health 

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Your computer, tablet, and other device screens are composed of pixels, dots of light that are bright at the center and dimmer at their borders. It is hard to read at your PC for a prolonged period because your eyes have nothing to lock onto.

Your computer, tablet, and other device screens are composed of pixels, dots of light that are bright at the center and dimmer at their borders. It is hard to read at your PC for a prolonged period because your eyes have nothing to lock onto. 

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Common ailments people experience when looking at a PC monitor include headaches, itching or burning eyes, blurry vision, fatigue, aching shoulders, and an aching neck. Gazing at screens for long periods of time day after day leads to eyestrain, which directly contributes to a drop in energy. Eyestrain is now the most prevalent office complaint in the United States. One government study estimates that 91 percent of people who use a PC for more than three hours daily experience eyestrain at one time or another.

Common ailments people experience when looking at a PC monitor include headaches, itching or burning eyes, blurry vision, fatigue, aching shoulders, and an aching neck. Gazing at screens for long periods of time day after day leads to eyestrain, which directly contributes to a drop in energy. Eyestrain is now the most prevalent office complaint in the United States. One government study estimates that 91 percent of people who use a PC for more than three hours daily experience eyestrain at one time or another. 

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Here are some simple exercises that can help you minimize or even ward off eyestrain associated with too much time in front of a monitor:

Here are some simple exercises that can help you minimize or even ward off eyestrain associated with too much time in front of a monitor:

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  Reduce any glare from the surrounding walls, especially if it reflects on your screen.

  Reduce any glare from the surrounding walls, especially if it reflects on your screen. 

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  Match the brightness of your room with that of your monitor.

  Match the brightness of your room with that of your monitor. 

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  Reduce surrounding lighting.

  Reduce surrounding lighting. 

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  Refocus your eyes on distant objects every few minutes, then turn back to your monitor.

  Refocus your eyes on distant objects every few minutes, then turn back to your monitor.  

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  Blink often.

  Blink often. 

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Finally, there’s no substitute for getting away from your desk, if you can. Go outside and take a walk!

Finally, there’s no substitute for getting away from your desk, if you can. Go outside and take a walk!