12 Essential Exercises for Geeks

Sitting all day in front of the computer is not exactly a healthy habit. However, if your job demands you to be at your desk all day long, then perhaps you should try some of these simple exercises that could help save your life in the long run.

1. Try to stand up every hour to stretch or walk around a bit.

2. Give your eyes a break from focusing on your computer screen. Stretch your calves as this will help prevent blood clots from developing in your legs -- very common among middle-aged computer users.

3. From time to time, stretch your neck. Flex your head forward/backward, side to side and look right and left.

4. If you spend a lot of time typing, roll your wrists regularly to help prevent carpal tunnel syndrome.

5. To help improve blood circulation, roll your ankles regularly.

6. If you tend to hunch in front of the keyboard, you can counter this by performing this exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back.

7. Contract your abdominal and gluteus muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk.

8. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.

9. Purchase a hand gripper. They are cheap, small and light. When you have to read something on the screen, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.

10. Get an elastic band (also cheap, small and light) and use it to do the actions mentioned in #6. As you are stretching, you are also working the muscles to some extent.

11. While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves.

12. If you have a long downtime, like when rebooting after a program installation in Windows Vista/XP ☺, take advantage of it to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks.

Although the exercises above can contribute to a healthy and balanced lifestyle, our body needs a more active and stressful workout at least 3 times a week. I'm no health expert, but I strive each day to follow these simple geek-saving tips. As they say, a healthy mind requires a healthy body, and vice versa.

You might also want to check out 15 Healthy Snacks for Linux Gurus.


  1. AnonymousMay 25, 2008

    For every hour of sitting 10 minutes of walking around as a minimum - advice of an urologist to help counter prostatitis that so many man with sitting jobs get. And walk a mile or two every other day. Your manhood will thank you.

  2. AnonymousMay 26, 2008

    Thanks for the list... (Expect at least on backlink to it!)

  3. Awesome Tips. This is really usefull since most of my time is always at my pc. I also do suggest that running or jogging is still the best exercise. if you have around 10-15mins of your time. try running or just walking around your lawn or on your neighborhood. Running is really a good excercise.