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Workercise: Exercises To Do At Work While Working On PC

by Mrinal Saha

Researchers have shown that people having desk job may live up to 5 years less as compared to people with field job. [source]

Sitting down and starting your computer for straight eight hours may earn you some extra bucks but will slack off your health. Exercise is an important part of maintaining a healthy lifestyle. So to keep up the work-life balance, in today’s Lifehack we will see how to work and exercise at a same time, i.e., workers.

exercises to do at work

How To Workercise?

I can understand why no one prefers to exercise in front of colleagues.(Oh look at that clown making weird gestures). But there are many other exercises made for people who work on their computer. And in this article, I will only suggest you only those exercise that

1. I have used and found it useful.

2. Can be done without drawing other attention.

3. Don’t require too much of energy. (High five, lazy fellas !)

Some of the common problem that most of us face are back pain, neck pain, depression, eyes irritation, etc. Most of this exercise are for general use only, so you don’t have to worry about the side effects of it.

1. Exercise for Eyes

1.1 Follow the 20-20-20 Rule that is for every 20 minutes look for an object which is 20 meter away for 20 sec.

1.2 Roll your eyes.

1.3 Rub your palm and keep them over your closed eyes for several minutes.

2. Exercise For Legs

2.1 Strength your legs

2.1 While you are sitting, Lift your toes while keeping your heels firmly on the ground.

3. Exercise For shoulder and back

3.1 90-90-90 position, Sit straight and adjust your seat so that you can view your computer screen in front of your hands should make a 90-degree angle with your body.

90 90 90 position

3.2 Interlace your fingers and then Stretch your arms away from your body, this is good if you type more often.

3.3 Raise your shoulder to your ear, hold and then relax.

Few things that help me

After taking blogging as a professional career, I had to give 10-12 hours of sitting each day. And eventually, this was followed by back pain and stress. So this is somethings that helped me.

1. Running in the morning at least four times a week.

2. Walk when you can. Take frequent breaks in 45 min. The best way to do that is keeping a water bottle on your desk. Drink a lot of water while working. Water keeps your mind hydrated and your eyes moist. Plus if you drink more water you will make frequent trips to the toilet. (Frequents breaks)

3. Use Stairs often I know how hard it is to avoid elevators, but think of it in this way. Taking Stairs has it does not only keep you moving but also give you extra time to catch up with your colleagues. Luckily I have my office on the first floor while I live on ground floor. This helps me to keep moving.

4. Pick a healthy diet that you like and eat it every day, for instance, I have started eating salads and sprouts which keep my energy level high throughout the day.

5. Don’t forget to breathe Yes I know every one of us is breathing every second. But take a deep breath often. Take a deep breath, hold it your lungs and then released it and repeat.


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