保持体重是另一天的讨论。在这里，我们谈论的是“书呆子健身(nerd fitness)”。是的，你没有看错。随着时间的推移，极客的身体素质问题已经被尖锐地强调了出来。大多数技术人员或博主都过着久坐不动的生活方式。被粘在机器面前的桌子上，他们中的许多人迟早会面临健康问题。
长时间坐在电脑前不仅会影响您的思想，还会影响身体。不良(Poor)的坐姿可能会导致背痛、焦虑、不适和因缺乏运动而导致体重增加。根据研究，久坐和久坐的生活方式会导致心脏病、糖尿病等。过度使用电脑会导致一些身体不适，例如眼睛疲劳、脊柱侧弯、视力异常、腕管综合症、头痛和背痛——尤其是如果你已经40 多岁了(over 40)。它们也会损害个人的心理健康。所以重要的是你知道如何坐在电脑前(how to sit in from of the computer)。
计算机用户练习
专家建议，经常从办公桌工作中休息，走动 5-10 分钟可能足以应对健康风险。不幸(Unfortunately)的是，对于某些人来说，即使抽出 5 分钟来避免坐着也变得非常困难。丑陋的事实是，我们的一些身体成分并不是要久坐的。因此，如果您无法找到锻炼的专用时间，请尝试将健身融入您的极客生活方式。因此(Hence)，我们策划了几种坐在电脑前锻炼的简单方法。
1. 舒展你的压力
定期拉伸可以缓解僵硬的肌肉和吱吱作响的关节。它有助于摆脱背部疼痛，并通过保持肌肉放松来确保正确的姿势。在工作中伸展运动不会从您繁忙的日程中带走太多。只需(Just)放下鼠标，取下耳机，展开自己。为了让你的脖子变得僵硬，从左到右，上下旋转它。对于整个身体，站直，举起手臂并向后弯曲将身体推出。此外，您可以将手臂推到背后并向后拉以伸展胸部。
2. 坐在办公桌前练习
伸展双腿，同时将它们推向脚趾。向后靠在(Lean)椅背上休息一下。然后紧紧握住椅子，抬起双腿，然后将它们折叠到胸前。尽可能快地做，并锻炼你的核心肌肉。这种运动可以帮助你摆脱背部问题。
坐在电脑上锻炼的另一种方法是坐直背部。张开双腿，伸展双臂，开始以千斤顶的形式移动它们。这个动作可以锻炼核心肌肉，增强耐力，让你的血液流动起来。
另一个核心和腿部锻炼是坐在椅子的边缘，将双手放在椅子的最靠背上，然后向下按压身体。这是使用办公椅进行手臂按压的另一种方式。最初尝试至少做 20 次；最终增加数量。
阅读(Read)：如何让您的 PC 为在线教育和课程做好准备(How to get your PC ready for online schooling and classes)。
3. 站立练习
忘记看起来奇怪的恐惧。首先(First)，您需要了解您的健康是重中之重。站立时，您可以在不离开办公桌的情况下进行深蹲、伸展、弓步、靠墙俯卧撑和瑜伽动作。
将手掌放在肩膀上并伸展肘部。移动(Move)肘部，同时在前面接触它们。这个练习可以消除颈部和肩部的僵硬。
你可以在工作中做的下一个运动是弓步。弓步很容易学习，即使没有监督也很安全。要进行弓步，你需要保持身体挺直，单腿向前迈步，同时降低身体，然后以类似的方式进行下一步。
4. 跳跃杰克
你可能会认为它们让人想起我们的学生时代，但它们是你在工作中可以做的最好的练习。这是一项全身运动，可以唤醒每一个肌肉群。你只需要跳；双手应抬起并在头顶拍手，同时将脚分开。仅仅做 5 分钟就可以减少久坐的工作生活，并为您提供多种健康益处，包括减肥。奖金！
5. 尽可能走路
不要做沙发土豆！尽可能移动。(Move)无论是短暂的咖啡休息时间还是只是从办公桌上休息一下，都可以利用它。它不仅打破了单调，而且让你摆脱了冷漠的状态。您可能看不到立竿见影的效果，但步行肯定会改善您的情绪、平衡和协调性。
提示：使用(TIP)CareUEyes或Pause4Relax软件强制休息让您放松。
6.让楼梯成为你的伙伴
不要只在电梯或电梯不工作时才选择爬楼梯。这种运动形式不仅对身体有益，而且对心脏健康也有好处。爬楼梯可以降低坏胆固醇水平，改善整体健康状况，并降低各种可能影响工作生活的疾病的风险。
Wonderhowto的这张信息图很好地说明了您应该经常做的一些练习。您可以单击图像以查看更大尺寸的图像。
即使健身不是您日常生活的一部分，也要努力保持健康。最好的部分是，您无需支付任何费用或购买任何昂贵的设备。这些练习抵消了长时间坐在椅子上工作的负面影响。尽管如此，许多公司都制定了健康、健身和保健计划。然而，始终是个人的努力占上风并很重要。
你在工作场所做了哪些锻炼或做些什么来减轻自己的压力？请在下面的评论部分告诉我们；我们很乐意了解您的经历。(What exercises do you do in your workplace or things do you do to de-stress yourself? Please let us know in the comment section below; we would be happy to learn about your experiences.)
Exercises for computer users and office workers - Nerd Fitness
Mаintaining weight is a discussion kept for another day. Here, we are talking about “nerd fitness”. Yes, you read it right. The question of physical fitness among geeks has been highlighted poignantly over time. Most of the techies or bloggers live a sedentary lifestyle. Being glued to a desk in front of the machine’s face, many of them face health issues sooner or later.
Prolonged sitting at the computer not only affects your mind but the body as well. Poor sitting posture may lead to a backache issue, anxiety, discomfort, and weight gain from lack of movement. According to research, sitting too long & a sedentary lifestyle could lead to heart diseases, diabetes, etc. Overuse of computers causes some physical afflictions, such as eye strain, Scoliosis, vision abnormalities, Carpal Tunnel Syndrome, headache, and backache – especially if you are over 40. They can damage the mental health of an individual too. And so it is important that you know how to sit in from of the computer.
Exercises for computer users
Expert suggests that taking frequent breaks from your desk job, move around for 5-10 minutes may be enough to counter the health risk. Unfortunately for some people, even taking out 5 minutes and avoid sitting becomes very difficult. And the ugly truth is that a few of our body components aren’t meant to be sedentary. So if you are not able to find out dedicated time for the workout then try to merge fitness into your geeky lifestyle. Hence, we have curated few easy ways to exercise while sitting at your computer.
1. Strech Out Your Stress
Regular stretching relieves stiff muscles and creaky joints. It helps in getting rid of back pain and also ensures the right posture by keeping your muscles loose. Stretching at work won’t take much away from your busy schedule. Just put down the mouse, take off the earphones and unfold yourself. To keep your neck getting stiff, rotate it from left to right, up and down. For the entire body, stand straight, hold up your arms and bend backward pushing the body out. Also, you can push your arms behind your back and pull them back to stretch your chest.
2. Sitting Exercises at the work desk
Extend your legs while pushing them towards your toes. Lean back and take a rest at the back of the chair. Then hold the chair tight and lift your legs up and then fold them towards your chest. Keep doing it quickly as much as you can and engage your core muscles. This kind of movement helps you get rid of back problems.
Another way of doing exercise while sitting on your computer is to sit up with a straight back. Open your legs and extend your arms and start moving them in the form of jumping jacks. This movement engages core muscles, builds endurance and gets your blood flowing.
Another core and leg exercise is to sit on the edge of your chair, place your hands on the chair’s extreme back and press your body down and then up. This is another way of doing arm press using your office chair. Try to do at least 20 reps initially; increase the number eventually.
Read: How to get your PC ready for online schooling and classes.
3. Standing Exercises
Forget the fear of looking odd one out. First of all, you need to understand that your health is the priority. While standing, you can do squats, stretches, lunges, wall push-ups, and yoga moves without leaving your desk.
Place your palms on the shoulder and extend elbows. Move elbows in circulation while touching them in the front. This exercise removes neck and shoulder stiffness.
The next exercise you can do at work is lunges. The lunges are easy to learn and pretty safe to implement even without supervision. To perform lunges, you need to keep your body straight, step forward with one leg while lowering the body down, and then take the next step in a similar fashion.
4. Jumping Jack
You may consider them reminiscent of our school days, but they are one best exercises you can do at work. It is a full-body exercise that wakes up every muscle group. You just need to jump; hands should be raised up and clap overhead while moving the foot apart simultaneously. Merely doing it for 5 minutes can diminish your sedentary work life and provide you with multiple health benefits including weight loss. Bonus!
5. Walk whenever Possible
Don’t be a couch potato! Move whenever possible. Be it a short coffee break or just a break from the desk, make use of it. It not only breaks the monotony but takes you out of the apathetic state. You may not see the immediate results, but walking surely improves your mood, balance, and coordination.
TIP: Take forced breaks to relax you using CareUEyes or Pause4Relax software.
6. Make Staircases your Buddy
Don’t make climbing stairs an option only if the lift or elevators aren’t working. This form of exercise is not only good for the body but also good for heart health. Climbing the stairs lowers the bad cholesterol levels, improves overall health, and decreases the risk of various ailments that can affect your work life.
This Infographic from Wonderhowto illustrates very nicely some of the exercises you should regularly be doing. You may click on the image to see it in the larger size.
Even if gymming is not part of your daily routine, take the efforts to maintain your health. And the best part is, you don’t need to pay anything or buy any expensive equipment. These exercises cancel out the negative effects of prolonged working hours spent in a chair. Although, many companies have health, fitness, and wellness initiatives in place. However, it is always the individual’s effort that prevails and counts.
What exercises do you do in your workplace or things do you do to de-stress yourself? Please let us know in the comment section below; we would be happy to learn about your experiences.
