Top 5 Fitness Tips For Regular Computer Users

In today’s office environment, the average office worker is forced to maintain the same physical position at least 5 hours a day.

In addition, you are usually required to perform the same consistent task.

This repetitive movement, for a long period of time, can lead to physical injury. With just a few simple tasks and tips you can prevent these computer related injuries.

1. Move: Get up and move around for about 5-10 minutes every hour.  Walk around the office, do calf raises or even push ups against the wall.  Take a power walk around your building’s perimeter.

Do anything you can think of to get your blood and muscles moving for just a few minutes every hour.  This will help to prevent lasting injury to your back, wrists, and eyes.

To increase your daily fitness level, spend half your lunch hour eating your lunch and the other half power walking.  Or, if you have a private office, shut your door, remove your shoes and jump rope for a few minutes.  Or spend your lunch hour walking up and down the staircase.

2. Equipment: If you are in a position to purchase equipment for your office, invest in a treadmill desk to help prevent computer related injuries.  This is a treadmill placed at your desk that forces slow constant movement.  Or, invest in a foot cycle.  This simple cycle sits under your desk and consists of foot pedals that you can use to pedal away while you work.

3. Phonercise: When talking on the phone get up and walk around if possible.  Or spend your time talking doing calf raises or knee bends.  Flex and rotate your wrists.

Flex your neck forward and back (never rotate) and stretch your back.  Keep light weights in your desk and do some curls or try hand flexors to strengthen your hand and wrist muscles.  You are only limited by your imagination.

4. Diet: Most office workers tend to rely on fast food during their lunch break.  Instead, bring a salad and some grilled chicken to work.  Not only will you reduce calories but you will also end up saving money, as it is more expensive to eat out every day.

5. Exercise: When you get to work, plan on doing some easy warm up exercises before you begin your day.  Stretch your arms and wrists with wrist rotations and flexions.

Limber up your back by standing against a wall and pushing the small of your back against the wall.  This will also strengthen your abdominal muscles.  Do some calf raises and wall push-ups too.

By completing these steps in the office, along with regular diet and exercise at home will keep you healthy and happy in the office environment and help prevent computer related injuries.

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