Addicted to Twitter? Hooked on Facebook? Can’t get enough of your favorite websites? It seems there are so many more reasons to stay online these days… which means you’re doing a lot of sitting. By the end of the day it’s easy to feel tense, sore, and sedentary. But since this is just so unhealthy, check out this list of how to 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 your desk… 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 as I write this post – 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 five 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 Fitness Model, 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 shoulders can get pretty tense when you sit at a computer too long. So loosen them up throughout the day with Shoulder Shrugs – with your head at your chest, shrug your shoulders up and down. Repeat. Again. And again.
Do these exercises throughout the day to avoid becoming a computer potato!
Awesome suggestions! My shoulders are a tight mess at the end of the day…I’m keeping a stretch band by my desk these days to do some impromptu stretching.
Ooo! I like the Twitter Tummy Tone and Social Squeezes. I’ll get on it right NOW!!
Nice! Love these.
And to help remember to drink water, pick a Hydrate Buddy. Every hour or so, take a quick picture of yourself drinking water (not vodka!) with your pc, phone, or camera and text or post the picture to your buddy. Its fun and you’ll find yourself drinking more just to try and get a good picture
Monica – I LOVE the idea of a Hydrate Buddy. Very cool! Thanks for sharing.
[...] Fat Fighter TV dished the details on some of these exercises. Here are a few of our favorites, straight from the article: [...]
I try to put in 30 minutes working out before I even turn on the computer in the morning but these activities you suggest will be great for throughout the day when I get sluggish! And I love the names!!
Deb – I am impressed that you workout before you turn on the computer in the morning – great idea!
Some great tips here. What I usually do when i am at my computer is to pick 5 exercises, squats, lunges,push ups, stetches, walking on the spot with knees going high, and every hour 45 minutes i will get up and do one exercise for 3 minutes. I repaet this with each exercise every 45 minutes.
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That’s a good idea – get away from that computer and move!
I just stumbled across your website and LOVE it. I am 330 pounds and like most of the people here have tried numerous diets (too many to count) and seem to gain more than i lose. I feel like I am ready to give it my all this time. I have read a lot of success stories here and they are all very inspirational. Wondering what bit of advice you can give to help me to get started. I like the 30 minutes a day work out. I do have a Gym membership that is paid for but I dont use it! Real smart huh? I am starting immediately, and hopefully one day soon i will get a big Woo Hooo from yoU!! Thanks
Hi Della,
Thanks for the kind words – glad you like it here and that the success stories have inspired you. My advice is to take small steps and make small changes so you don’t get overwhelmed, and also, the changes are more likely to last that way. Please keep me posted on your journey, okay?