1. Take breaks
Take a break of at least ten minutes from your desk every hour – preferably broken up into little pieces – and leave your computer system. Go get the mail, make a telephone call and walk around while you call or get a cup of coffee. Research studies show that even people who work out routinely are still at danger of cardiovascular disease if they take a seat often and for a long time.
2. Differ your working posture
Use an office chair with a tilting function and extend your feet routinely. Or put them on the chair legs and frequently sit forwards or backwards in your chair. If your desk is easily adjustable in height, you can also vary in between sitting and standing work.
Maximize the minutes that you are not behind your computer. For example, if you want to talk to a coworker, stroll to their desk instead of sending out an e-mail. And if you have to plan things or need believing time, why not go to a cafe to do those tasks?
Stiff muscles become stiff and brief, so stretching workouts are important. Even with your chair you can roll your shoulders and head, stretch your legs and move your hips.
5. Strength workouts with daily objects
Usage daily items for your strength training and to loosen muscle knots in the shoulders and back.
– Fill water bottles and use them as weights. Reinforce back and arm muscles by standing apart with the legs at hip width and holding a bottle in each hand. Lift your arms simple or out to the shoulder and lower again. Repeat 10 times.
– Stand against a wall with a tennis ball between your back and the wall, and roll your back over the ball. A particularly effective way to loosen muscle buttons in your back!
– Utilize a Pilates ball as a chair. This is particularly great for supporting your diaphragm, reinforcing your spinal column and reducing pain in the back.
– Utilize a seat or low bench to do push-ups and plank exercises.