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Sitting
in front of computer for 6 hours a day is hazardous to your health (such as
heart disease, osteoporosis, obesity, death, etc.). The top of your computer
screen should be level with your eyes if you are looking for at least one or
two hours. In order to see the screen, you are only looking down about 10 degrees.
If you
spent ten hours in front of a computer, your risk of colon cancer or lung
cancer would increase by 8% or 6% for each ten-minute break from the screen.
Maintain
good eye and vision health. Use proper vision and rest, and get at least 7
hours of sleep each day.
Sitting
in front of computer for 6 hours a day can cause severe damage to your
health, below are exercises that will reverse the damage of sitting in front of
computer for 6 hours a day:
Exercises That Will Reverse The Damage Of Sitting In Front Of
Computer For 6 Hours A Day
1) Leg Swings
I
practice this excellent dynamic stretch prior to every session. The hips,
hamstrings, and glutes are made more flexible.
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Swing
your legs forward to start. Look for anything to balance on. Start by swinging
your right leg as high as far back as you are able to comfortably. After 20
swings, change legs.
Swings
from side to side come next. Once more, find something to balance on. As far as
you can, extend your right leg out to the side and then in front of you in the
direction of your left.
Swing
20 times, then change legs. You could require an additional set, depending on
how restricted you feel.
2) Grok Squat
The
Grok Squat is strikingly similar to a baseball catcher’s stance. Squat down
till your butt is in contact with your ankles.
Maintain
your back straight and your heels firmly planted on the ground. Maintain the
posture for 30 to 60 seconds.
Your
hamstrings, quadriceps, Achilles tendons, lower back, and groin should all feel
mildly stretched.
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It can
take a few days of work if you’re quite stiff to get into a complete squat.
Keep going. Your hips and back will appreciate it.
Include
a few brief squatting practices in between your everyday activities.
3) Table Pigeon Pose
The
pigeon stance is certainly a pose you’re familiar with if you’ve practiced
yoga. The only difference between this stretch and the last one is the use of a
table, which makes it slightly simpler to complete and enables you to stretch
your muscles out from various angles.
Begin
by setting your leg, with the knee bent to 90 degrees, on a tabletop (you may
alternatively use your bed). For support, place one hand on the table and the
other on your foot. Forward slant for 60 to 90 seconds.
Then,
slant left to the point of 10 o’clock and hold for 60 to 90 seconds. Bend to
the right at 2 o’clock and hold for 60 to 90 seconds. Continue with the
opposite leg.
Put a
pillow beneath your knee if you have knee issues by turning your body such that
your ankle hangs off the table.
Does
two pigeon poses every day, ideally (I personally do one during my workout and
another at a random time)?
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4) Couch Stretch
This
section is brutal. Before attempting the sofa stretch, I was unaware of my lack
of flexibility.
It is
essentially a quad stretch that has been intensified slightly. This will
reverse years of sitting, claims Starrett.
Actually,
a sofa isn’t necessary for this stretch; it merely improves the comfort level
(if that’s even possible). By placing your knee against a wall, you can perform
it on the floor as well.
Put the
knee of the leg you’re extending up against the back of your sofa for the
“easy” variation. Your other leg’s foot should be on the ground.
Lift
your torso gradually into a neutral spine position (i.e., standing straight and
tall). Squeeze your abs and butt as you raise your torso.
Maintain
the posture for four minutes at most. On the opposite leg, switch and repeat.
But be careful not to push yourself too hard.
You
should feel things really stretch in your hip flexor area.
Bring
your non-stretching leg up onto the couch’s seat to boost the ante. Squeeze the
butt and abs while maintaining a neutral spine.
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Work up
to maintaining the position for four minutes. Remember that it could take some
time before you can straighten your torso.
I could
only raise my body to a 45-degree angle when I initially started performing
this stretch “the hard way,” and I had to support myself by placing a
hand on the floor.
After
two weeks of focused stretching, I was finally able to stand straight. The
difference in my hip mobility was (and still is) substantial.
Turn On Those Glutes
Here
are more important tips to get rid of the damage from sitting in front of
computer for 6 hours a day by activating those Glutes
5) Barbell Bridges
Another
exercise that makes you look silly but is great for your glutes and hips is
this one. That has been an excellent deadlift support workout.
Kneel
down on the ground with your feet flat on the ground. A cushioned barbell
should be placed across your hips, and you should hold it with an overhand
grip, shoulder-width apart.
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Squeeze
your glutes and lift your waist off the floor until your hips are parallel to
your torso. Complete three sets of 10 reps before going back to the starting
position.
Try to
perform this exercise 1-2 times each week. As you gain strength, you can add
weight. Try unweighted bridges if you can’t complete the exercise with the
weight of the barbell.
6) Clamshells
Fair
warning: This practice will make you feel a little silly. But, it’s among the
finest for engaging your glutes. Before going to the gym, if you’re
self-conscious, perform this exercise at home where no one will see you.
7) Fire Hydrants
While
remaining on all fours, extend one leg out to the side as far as it will go. To
complete one rep, lower your leg. This exercise should cause your hips and butt
to burn.
Do
three sets of 10 repetitions on each side to strengthen your lower body and
increase stability.
FAQs Related To Sitting In Front Of Computer For 6 Hours A Day
What happens if you sit in front of the computer all day?
Eyestrain,
dry and itchy eyes, light sensitivity, headaches, hazy vision, delayed
refocusing to neck or backache, and sporadic double vision is among the
symptoms. The human eye is primarily made for viewing far objects, with
close-up work coming in second.
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How many hours is it recommended to sit at the computer per
day?
Adults
should keep their daily screen use outside of work to under two hours,
according to experts. Any additional time should be spent engaging in physical
activity rather than spending it on screens.
How long can you sit in front of a computer?
At
least 5 minutes in every hour
What are the effects of long hours in front of a computer?
Back,
neck, and shoulder pains, headache, eyestrain, and overuse injuries of the arms
and hands.
What are the side effects of sitting too long on the
computer?
Increased
blood pressure, high blood sugar, excess body fat around the waist, and
abnormal cholesterol levels are a group of conditions that are associated with
obesity.
Does sitting in front of a computer age your skin?
And if
that’s the case, gazing at screens for prolonged periods of time might deplete
the skin’s supply of collagen, resulting in early aging symptoms including wrinkles,
sagging skin, and age spots.
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In addition to taking breaks from the screen,
frequent application of mineral sunscreen will shield your skin from the
damaging effects of blue light.
Is 7 hours of screen time bad?
YES!
Anxiety and despair have been related to this amount of time sitting and
staring at a screen.
What is the healthiest way to sit at a computer?
Choose
a chair that accommodates the contours of your spine. Your chair’s height
should be adjusted so that your thighs are parallel to the floor and your feet
are flat on the ground or on a footrest. Adjust the armrests so that your
shoulders are relaxed and your arms are comfortably resting on them.
A Word From GetMe Treated
The
above exercises are the remedy to get rid of the diseases/sickness you get from
sitting in front of computer for 6 hours a day.
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