If you are an intensive computer user (AKA Computer Geek), you’ll surely know this behavior affects your health. Being tethered to the machines we love so much often leads to a sedentary lifestyle for programmers, and a high occupational correlation with obesity. In other words, when you sit in front of a computer all day, your body really suffers; you just don’t get a lot of exercise compared to other jobs.
What makes the problem even worse is that when you are physically inactive, the body has a tendency to slip into conservation mode, making it more difficult to burn the calories necessary to keep the weight off.

Changing a bit your habits

The solution is starting a mild exercise program, that rescues your bodies from the evil hands of inactivity. It doesn’t have to be hard exercise and it doesn’t mean going to the gym five times a week. You might go for the first week or two, but before you know it, you’ll fall into the same habits over and over again.
So, give your health a chance and try to follow these simple routine:

Exercise Routine for Computer Geeks

The following exercises help strengthen the abs, adductors, abductors, hand, neck, lower back and quadriceps, and can be done while you’re sitting at your computer.

Exercises for hands and wrists

  • Fore arm flex.
  • Fore arm extension.
  • Wrist rotation ( both clockwise and anticlockwise).
  • Finger open and close.
  • Open fingers and close one at a time with a squeezing motion

Each exercise can be performed for ten to fifteen counts, for each hand. Repeat it two to three times a day:

Exercises for adductors and abductors

Follow this explanation:

  1. Sit up straight, knees bent with feet flat on the floor and cross the ankles, but let the arms and hands hang down without touching the chair.
  2. Slide the right foot straight forward until the right heel is beyond the ends of the toes of the left foot.
  3. Raise the right foot off the floor and, like a big slow moving pendulum, swing it back and forth to the left and right as far as is comfortable for you.
  4. When you feel you’ve done enough, switch to the other side.

Keep in mind that you’re using the same basic lower back muscles for both sides so don’t overdo it on one side, or both.

Exercises for the neck

When doing these exercises, sit straight with your back firmly against the back of the chair. Arms should be close to the body and hands can rest on the thighs.

  • Bring your shoulders forward in a shrugging movement and return to normal position.
  • Raise your shoulders up and return to the normal position.
  • Rotate your neck on its axis (Both clockwise and anticlockwise movement).
  • Move head to left side and return to the normal position. Move head to the right side and return to the normal position.
  • Push your chin out and return to normal.
  • Strengthening exercises like arms-raise to the front and to the side, and arms rotation can also be performed. (These are to be done standing)

Each exercise can be performed for 10-15 repetitions and the whole workout can be repeated twice or thrice a day.

Exercises for the lower back

Strength training exercises for the lower back should be done under supervision. But some simple stretches to relieve stiffness can be performed.

  1. Sit up straight with your back firmly against the back of the chair.
  2. Raise your legs, bending at the knee. Hold your knees close to the chest with your hands and hold for 30 seconds. Return to the normal position.

Do the same with each leg.
Check for more info about computer geek tips at this great site: www.healthhackers.com

Sources: webhealthcentre, associatedcontent

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