In this digital era, most of the time we spend is just in front of the screens, whether we are using the computer, or scrolling through our smartphone. Plus, in the current global pandemic scenario , where the internet has become the major necessity of life, many of us have a concern about spending too much time on-screen – but do we actually care?

Keyboard warriors, Desk-bound people, Software developers, IT specialists, Digital Marketers, Bloggers, Graphic Designers and many computer addicts work around 40 hours in a week. These people having a 9 to 5 job, sticking to the computer chairs, often worry and complain: Why are my eyes getting dried after working on a laptop? Why my shoulder muscles ache so badly? Why am I feeling stressed and sleep-deprived even though I am working in the comfort of my home? Why am I getting exhausted or why there are sudden mood changes being associated with me? Why do I scold my kids when I am on a computer?

As we all are aware, the advent in technology not only has made people more of a digital well-being but also a techno Freak. Endless use of computers and smartphones can lead to, or worsen several serious medical conditions. These problems are not only associated with working adults, rather the kids are also severely affected, especially when the lighting conditions are not optimised and their posture is not good enough.

Extensive use of smartphones, Computers, iPads and other light emitting gadgets causes eye problems leading to computer vision syndrome (CVS), a name given to a variety of problems related to eye strain and distress. It includes blurry vision, dryness, redness and other eye strains. According to studies, between 50-90% of the individuals who work using the computer screen have at least some symptoms. In addition, the long term issues working against the body clock include migraines, headaches, vertigo, macular degeneration, depression and anxiety. Spending a greater time staring at screens may badly influence the frequency and severity of headaches and migraines. Vertigo, which means becoming dizzy, is also a serious problem, even though it may sound a bit funny. Having Macular Degeneration results in tiredness and physical fatigue due to which you often have to hold up your body parts steady for long intervals. This reduces circulation of blood. Moreover, Depression and Anxiety are now becoming the mainstream for computer users, having less physical interaction and social encounters.

It is a fact that everyone needs to make money, have to keep themselves widely awake, need to get the work done sooner, but by not following a proper routine, everyone’s body gets weary in a very quick time.

With the help of simple steps, our body can return back as normal. “We are made to move, not sit at a desk 12 hours a day,” says Joan Price, author of The Anytime, Anywhere Exercise Book. The solution to maintaining good physical health and fitness is “Exercise”.

On Desk Exercises include 60 seconds Aerobics. When you’re sitting, pump both of your arms above your head for the first half of a minute, then, for the second half, quickly start tapping your feet on the ground, just like a football drill. Repeat this for 3 to 5 times. If there is an empty office or a conference hall, you may shadow box for 1-2 minutes. Or try walking inside the room at a fast pace, while you can also perform walk-lunges at the office or an empty room. These on-desk exercises improve circulation of blood in the body, help reducing stress levels, reduce the restless energy, and hence, boost up your focus and productivity

Daily Routine Exercises Are typically based on tricep stretches, overhead reach, or latissimus stretch, upper body and arm stretches. Besides this, developing a daily of walking at least 30 minutes a day can prove to be tremendously beneficial for your health, equally applicable to people of all age groups. All you require is a good pair of shoes! Walking helps in reducing body fat, which is always a major concern of desk-bound people. It increases cardiovascular and pulmonary activity while it greatly minimizes the probability of heart diseases and strokes. A daily walk is one of the best cures for managing various medical conditions like hypertension, diabetes, high cholesterol, since it helps in strengthening the heart, reducing your blood sugar, boosting your immunity as well as easing up pain in your muscles and joints. A daily walk not only enhances your muscle strength and endurance, but research also shows that it expands your overall lifespan.

Then, once you have properly setup your computer workstation, it is equally important to develop good working habits. If you even feel that the working conditions and environment are absolutely comfortable and matching well with your requirements, they may still result in undesired stresses and strains prior to the cultivation of several good habits. Stationary postures maintained long hinder circulation of blood, causing restlessness and a burden on your body.

Ergonomic exercises is the most important way to reduce risk of medical emergencies involve the following :

Taking stretch breaks for 1 to 2 minutes after 25-30 minutes.
After working for an hour, change the tasks or take a 5-10 minutes break.
During lunch breaks, always leave your computer desk.
Whenever you feel some tiredness or fatigue around the eyes, just let them rest by looking away from the screen and focusing on something else placed at some distance. You can also give a break to your eyes by covering them for a few seconds with your palms. It is also important to adjust your monitor, such that your screen brightness should be optimized with lighting of your room or office. Free software like f.lux can be used to control blue light emission Work in the right postures and try to move a bit frequently. Use of smart watches can be wonderful idea as they tell you that it’s long since you last moved

Power naps during work is one of the best ways to boost your working capacity. A power nap is a short snooze that helps you completely relax for a while and delivers the energy boost that is required by your body to refuel and function for the remaining day. Taking power naps has numerous benefits. It contributes to your overall health by lowering stress levels and boosting your immune system. Studies have shown that getting 1-2 naps in a week can also help minimizing the probability of cardiovascular diseases, like strokes or heart attacks. As an on-desk worker, a power nap can increase your attentiveness and output. According to a research at NASA, a pilot performance improvement of 34% was observed after a 26-minute nap. Power naps also assist in strengthening of memories as well as creative problem solving.

In the end, the importance of exercise is now highly obvious for on-desk workers, particularly, the software developers and keyboard warriors. Someone has said it right: “You can’t enjoy wealth if you’re not in good health”. Hence, it should be on your priority list.

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