Optimize your performance and prevent computer-related injuries with
Healthy Computing Email Tips. Each week we provide hints to help you stay
healthier while working.
Computing is an athletic event. It requires the frequent use of specific
muscles hour after hour, day after day in fact, when we work at a computer,
we use our muscles more than any world class athlete would. Fitness is an
important component in staying healthy at the computer and daily exercise
is one of the best predictors of health during the senior years. Yet, when
we have done working, commuting, and tending to family needs, most of us
don't have that hour to go to the gym. (Can you imagine Tiger Woods
swinging a golf club 8 hours a day, 5 days a week and doing no other
exercise?) Be like most world-class athletes and prepare for your daily
event of computing by becoming a COMPUTER ATHLETE.
HOW TO BECOME A COMPUTER ATHLETE:
Exercise can be done as you work or tend to your daily chores. Following
are some ideas for exercise:
- Take a movement/exercise break just as you take a coffee break, or split
your coffee break in half dividing it between exercise and relaxation.
- Take a walk with your colleagues instead of meeting them for coffee or
- Walk up or down the stairs instead of taking the elevatorif you can't
walk up, at least walk down until you build up your strength.
- When the phone rings, stand up and walk in place or do squats or
desk/wall push-offs while talking.
- Do a few chair crunches each day to strengthen your abdominal
musclespull your pelvic bones and lower ribs closer together. Follow
crunches with abdominal stretches.
- Do wall or desk push-offs to strengthen your armsvary the position of
your arms so that you use your muscles differently.
- Get off or on the bus one stop earlier.
- Take at least 10 minutes to walk during your lunch break.
- Sit on a gym ball instead of a chair while working at the computer.
- Take a break from computing and make large circles with your arms,
circling for 15 seconds in each direction.
- When watching TV at night, do so while gently exercising, such as
walking in place, doing crunches, squeezing a small ball, or pressing a
pillow between your knees. (Dont exercise too strenuously at night, as
that can interfere with sleep).
- Awaken 15 minutes earlier and begin your day with a brisk, 15-minute
walk or yoga.
Keep a daily log of your different exercise activities and times. Ask a
co-worker to team-up with you for support and companionship.