Because of advances in technology, it is now easier than ever to earn a living from a computer. Whether you’re a software developer like me, a start-up CEO, or a freight broker — odds are you spend plenty of time working from the computer.
There’s nothing inherently “bad” or “unhealthy” about a job that relies on the use of a computer. In fact, if anything positive came out of the COVID-19 pandemic, it’s that more people than ever are able to work from home — avoiding rush hour traffic and the mental/physical confines of an office building.
The issues that can arise from keyboard-clicking your way to earning a living mainly stem from lack of daily movement — everyone knows how easy it is to get sucked into a task that keeps you from leaving the desk for hours at a time. Long story short, when we stop moving our bodies regularly, our muscles get shortened/lengthened in places we don’t want them to and it leads to that undesirable “slouch” that our mothers warned us about when we were younger.
Unfortunately, the remedy to the problem is not simply “standing up straight.” Fortunately, there are easy-to-implement daily practices that I would like to share with you that can prevent and even reverse the dreaded “desk bod” — none of which involve CrossFit memberships or expensive standing desks.
1. Take frequent movement breaks
Taking a break every so often to move around can prevent that undesirable muscular shortening/lengthening we were talking about before. Moreover, it’s important to look away from the computer every 20 minutes or so to prevent eyestrain (two birds, anyone?). I highly recommend the productivity-boosting Pomodoro Method to keep you on track with when to take breaks.
Not sure of what to do during your short breaks? Here are a few ideas to get you started:
- 10 push-ups or air squats
- Walk outside for some fresh air
- Try a few sun salutations
- Learn how to do a handstand
This suggestion is number one for a reason — even if life gets in the way to the point where you aren’t able to do a formal “workout,” at least you will have broken up your day with some movement.
2. Shoot to exercise 30 minutes each day
The American Heart Association recommends at least 150 minutes per week (around 30 minutes per day) of moderate exercise to maintain good health, and that seems like a pretty solid place to start. Exercising is not only great for overall health, but it can also improve posture as well as boost productivity (hey, there are those two birds again!).
Although I recommend sprinkling a little bit of strength training in here and there in order to promote healthy structural balance in the body, these thirty minutes can even be as simple as a short walk every day. In fact, if you aren’t used to exercising, starting off with something simple like walking not only ensures you’re more likely to come back the next day for another bout — it also makes you less likely to get injured while you introduce more frequent activity into your life.
My number one recommendation to anyone looking to start a fitness routine is: “Pick something you like!” Exercise shouldn’t be something that you dread, but rather something that you look forward to (on most days, anyway!). Whether it’s swimming at your local YMCA, weightlifting, or even pickleball in the evenings with your friends — pick something that you look forward to doing.
I would like to close this section with a quote from one of my favorite books, Younger Next Year, about aging healthily:
“How do we keep ourselves from decaying? By changing the signals we send to our bodies. The keys to overriding the decay code are daily exercise, emotional commitment, reasonable nutrition, and a real engagement with living. But it starts with exercise.”
That’s it!
If you can implement these two habits into your daily routine, you will be well on your way to standing straighter and living healthier.
If you liked this post and would like to learn more about healthy living for people in the real world, don't hesitate to follow my account! If you’re interested in checking out some of the projects I have been working on, you can also check out my website www.corygold.dev.
Yours in fitness,
-Cory
