Ergonomics > Healthy Computing > Ergonomic Exercises



Ergonomic Exercises for Computer Users:

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Now, your computer workstation is set up correctly. The next step is to use good work habits and Ergonomic Exercises.

Even if the work environment is absolutely suiting all your requirements and comfort levels, it may still lead to unwanted stresses and strains if good habit is not cultivated. Prolonged, static postures will inhibit blood circulation and take a toll on your body.

Try the following Ergonomic Exercises:

  • Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks .
  • Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
  • Rest your eyes by covering them with your palms for 10-15 seconds.
  • Use correct posture when working. Keep moving as much as possible.

Some Ergonomic Exercises for Computer Users

"A healthy mind in a healthy body" - this saying is true even for computer users. While working on the computer, your body is at rest and gets typically no type of Ergonomic Exercises. Computer users tend to go out of shape and gain weight apart from the other health problems discussed throughout this book. In the long run, these lead to all kinds of ailment.

Why does this happen? Because you become so engrossed in your work that you forget how long you have been sitting in front of the machine! And most badly, you don't get time for workouts in the mornings or evenings due to the tight work schedules.

We have time for anything and everything, but when it comes to workouts, we hardly have time. Let's have a look at some common and refreshing exercise, that keeps you fit all day long. These can be done even at your work place during your micro breaks and short breaks.


To the sides: Focus both eyes to your sides, together. Do so to the left and right sides alternately five times each, without turning your neck or head.

Up and down: Similarly, do so to top and bottom five times each alternately. Ensure that your head and neck are steady and are not moving while you move your eyes.

Rotation: Now, rotate your eyes as to form a circle, both eyes focusing together at each point, five times in the clockwise direction and five times in the anticlockwise direction. This type of Ergonomic Exercise can be done at your own comfortable pace.


To the sides: Breath in, turn your neck to your right side and bring back to the normal position while you breathe out. This is done five times each to both right and left sides alternately.

Up and down: Similarly, breathe in and tilt your neck up so as to look at the roof. Now, bent down so that your chin touches your body while you breathe out. This is done alternately up and down five times each at your own pace.

Now, rotate your neck as to form a circle while you breath normally. While you rotate, your head should be bent down first taking it to one shoulder, then bending back, now touching the other shoulder, and then coming to the initial position.

This is done five times in the clockwise direction and five times in the anticlockwise direction. Never overstrain yourself while you do this type of Ergonomic Exercises. The number of times can be reduced according to your convenience and health.