Light Sport Can Be Done at the Office

Too long sitting behind the desk was dangerous and risky for health. But this risk can be reduced by doing some light exercise while still sitting in the office.New research has found that office workers that always sitting behind a desk for more than 10 years could double the risk of colon cancer, and creates other risks to health.

Here are a few exercises or sports that can be done behind a desk and reduce health risks:

1. Practicing good posture

A good posture should be straight, shoulders pulled back and the top of the monitor should be level with the eye. If you have to look at the monitor to the bottom or top, it is necessary to adjust the height of the screen or a chair for parallel. And make sure the wrist is not hanging over the keyboard or mouse pad.

2. Doing regular stretching exercises

Stretching exercises are done to the hands, feet, neck and chest can be done while sitting as the following:

Neck: slow motion head back and forth, from side to side and look left and right sides. This can be done at any time to reduce tension and pressure. But you should not ring the neck because the neck can cause joint damage.

Shoulders: shoulder rotate forward about 10 times and then do the opposite (backward). This can help release tension from shoulders. As for the arms and shoulders can be a way widen the hands shoulder width apart, then link both hands to the front while pushing forward the shoulders and elbows close to the table.

Wrist: wrist circled regularly every hour or more. Turn the wrists 10 times clockwise, then 10 times in opposite directions. This can help prevent Carpal Tunnel Syndrome, especially if you spend a lot of time to type.

Ankle: ankle rotate the wrist as much as 3 times clockwise, then alternately in opposite directions. This helps improve blood circulation and prevent the occurrence of tingling due to blood circulation is cut off.

Chest: do this exercise if often hunched in front of the keyboard. Open your arms wide as if to hug someone, then rotate your wrists externally (thumbs up and down position) then pull the shoulders back. This stretch will move your body in the direction opposite to the bent and you should feel a good stretch on the upper chest.

Stomach: can stretch by pulling your abdominal muscles and hold for a few seconds then release. Repeat this step every few minutes throughout the day. Besides it can also do gymnastics Kegels (pelvic floor exercises) while sitting.

3. Do not sit still for long periods

Try to stand up every half hour while walking the streets a little. This will ensure continuous blood circulation to the arms and legs so that it can prevent too tense. Try to walk while refilling water or out of the room for a moment, and if possible get out at lunch so they can get fresh air.

4. A short break from the monitor screen

Divert the focus and attention from the computer screen every 30 minutes or more to see other sights such as windows, clock, desk or door. This helps improve eye movements and reduce the likelihood of eye irritation and headaches. Other techniques to relax is to rub the hands together and then put it in the eye.

5. Take a deep breath

Try to breathe deeply using your stomach muscles, hold the stomach for a few seconds while breathing and then release along with breathing. If possible try to breathe in fresh air are good for the lungs to take a walk outside.

6. Consuming enough water
If water intake is obtained with enough then it will make a person more alert. Therefore do not be lazy to refill the water, but can get enough water is also good for the sport foot simultaneously.