10 ways to get fit while you’re glued to the computer

by bokkins Fri Apr 10, 2009 8:00 am

Addicted to Twitter? Hooked on FaceBook? Can’t get enough of your favorite blogs and websites? It seems there are so many more reasons to stay online these days… which means endless hours of sitting. But since that is just so unhealthy, I’ve come up with some ideas to help you get fit while you're online - exercises to get your heart rate up, help you tone up, and de-stress. All at the comfort of that computer desk you're glued to ... or close by.

1. Cyber Squats - Who says you have to sit when you're online? Set your chair aside for a few minutes and instead do squats as you cruise around the Web. I'm squatting right now as I write this - ouch!
Try these Shotgun Squats

2. RSS Raises – As you're sitting at your desk, straighten your knees and lift your legs out in front of you. Do this as you catch up on your favorite blogs on your RSS reader. What the heck is RSS?

3. 10 Minute Move it! Break #1 – Alternate jogging in place with jumping jacks – do a minute of each and repeat 5 times.

4. Twitter Tummy Tone - Tighten your abs for 30 seconds and then release. Do this as you tweet. Tweet me here

5. Social Squeezes – Tighten your glutes for 30 seconds and then release. (Good thing noone can see you at this social, right?) Repeat as you Stumble, Digg, or Friend on Facebook.

6. 10 Minute Move it! Break #2 – Grab a step stool and climb up and down – get creative if you like and alternate knee lifts at the top of the step. Or how 'bout a creative housecleaning workout break?

7. Inbox Incline - While you're sitting with your feet on the floor, raise your heels so you are on the balls of your feet and lower them. Make sure you can feel it in your calves. Do this as you read and reply to your emails.

8. 10 Minute Move it! Break #3 – Do walking lunges around the house or office. Want to make it more challenging? Add some weights and do bicep curls at the same time. Or try some of Jamie Eason's plyometrics moves

9. Blogger Breather - Grab a quick minute to just close your eyes and focus on your breath. Count to 10 as you slowly inhale through your nose, thinking positive thoughts. Exhale through your mouth, again counting to 10. This time release all the tension and stress out of your body. Repeat if you have a few more seconds.

10. Sign Off Stretches. Your neck and shoulders can get pretty tense when you sit at a computer too long. So loosen them up throughout the day with:
a) Shoulder shrugs - with your head at your chest, shrug your shoulders up and down.
b) Neck Rolls - relax your shoulders and let your head roll forward. Slowly rotate your head in a circle. Repeat five times.

Do these exercises throughout the day to avoid becoming a computer potato! banana