The human body was not designed to sit still in front of a computer for 12 hours a day.  Yet, that is what most of us do on a daily basis.  We sit still and move our fingers from the keyboard to the mouse, and answer our phones.  It is almost impossible to get around the amount of time you sit still at your desk, and the little movement that your body makes. 

This can ultimately cause poor circulation, joint pain, cramping, and potentially swelling.

How can you work your way around this sedentary type of work?  Here are a few ways of keeping active, in a non-active environment.

• Stretch
  • Arms: Roll your wrists 10 times in each direction a couple times during the day.
  • Feet: Move your ankles and roll them a couple times during the day to prevent “pins and needles”.
  • Calves: Flex your calf muscles by pointing your toes.
  • Back + Shoulders: Roll your shoulders back 10 times a couple times during the day.
  • Neck: Slowly move your head front to back and side to side (be cautious).
• Posture
  • Consistently check your posture during the day
    • Are you sitting up straight?
    • Are your legs crossed? (uncross them)
    • Are your feet flat on the floor?
    • Is your monitor at eye height? (you should not be looking up or down)
  • Make sure you are using a chair that is ergonomically designed and adjusted for your height.  Alternatively, you can use a stability ball instead of a chair.
• Down time
  • Use any time that you do not have to be looking at the computer to get up and walk around.  Get up from your desk at least once an hour.
• Eating + Drinking
  • Make sure you are getting up from your computer during lunch (and maybe dinner).
  • Drink plenty of water during the day.  This will also help with getting up from your desk at least once an hour.
• Aerobic Activity (Non-Desk Exercise)
  • Walk briskly for 10 minutes 3 times a day.  This is simple to break down. Take 10 minutes mid-morning, 10 minutes after lunch and 10 minutes in the late afternoon.  This will help increase circulation and will also give you a little break from the computer screen.
  • Spend some time on the weekends and in the evenings walking or doing some light jogging for 30 to 45 minutes, 2 to 3 times a week.

If you need some more ideas on how to stay active at your desk, or just want to mix up your routine, check out this video.

Staying active is a vital part of our lives that can be easily neglected by the demands of our jobs.  Take time during the day to think about moving.  This will help you feel better, both physically and mentally.  Taking the time to move can help cleanse your mind and release stress.  Try doing some of these deskercises over the course of this next week and see how you feel!

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