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.
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.
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 pigeons pose every day, ideally (I personally do one during my workout and another at a random time)?
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.
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.
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.
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.
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.
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.