Sitting in front of a computer for hours on end with minimal movement is not what nature had in mind when she designed our bodies. Limited movement day in day out effects our posture, energy levels, body, eyes and muscle tone.

A sluggishness sets in. Bodily needs get ignored such as thirst and hunger not to mention the aches, twitches and pains that start appearing from prolonged sitting and restricted movement. Your eyes, back and legs are probably craving for some variation and blood flow stimulation.

I certainly spend hours and hours writing and working in front of my computer but due the complaints of my body I have needed to develop a few healthy habits and mini workouts to give my body the attention it deserves.

Sure I do yoga and walk on the beach most days, but long stretches on the computer definitely require some mindful additions during computer time. The following are some ideas I hope will inspire you to add a few mindful healthy living habits to your hours spent in front of your computer.

Stick Out Your Tongue
Practice being Gene Simmons from Kiss. Extend your tongue down as far as it can go you and say “AHHH!” just like you would for the doctor. This helps in the release of tension being held in your jaw and neck area. It also encourages relaxation of your cheek and face muscles. In case you didn’t know, the jaw can be a hot spot for holding onto loads of tension. Even just having your mouth open slightly instead of fully closed while you work can make all the difference to relaxing your jaw and neck. Try it now and notice the difference between having your mouth totally closed or just slightly open.

Body Twist
This is my favourite. Body twists squeeze your organs releasing toxicity whilst massaging the muscles up and down the spine. Simply sit in your chair take a breathe in and twist your body to the right. Place your right hand on the back of your chair to encourage a deeper twist. Breathe out as you move into the twist. Repeat for the other side of your body. I generally do at least five either side

Wall Push Ups
This was recommended by the lovely Jennifer Jefferies at a workshop she gave here in Queensland which I was lucky to be a part of. Give your upper body muscles some exercise by taking a five minute break from the key board. Stand about arms length away from the wall with your hands against the wall at shoulder width. Treat your body to ten or twenty wall push ups.

De-Stress and Nurture Your Hands, Fingers and Wrist
Keep some hand cream or massage oil close by and give your hardworking fingers, hands, joints and wrists a little treat a couple of times a day. The perfect time to do this is when you stop to read an article. Gently massage along each finger individually including the tips, press firmly into your palm with your thumb and massage in a circular motion, then massage over your entire hand and around your wrists. Be mindful of any sore or stiff spots spending a bit more time over those areas. The fleshy part between your thumb and index finger when pressed firmly can help alleviate headaches. In fact if you do have a headache you will notice how sore that spot will feel.

Dance Your Fingers to Relieve Shoulder Tension
Dance your fingers happily up and down along the top of your shoulders. It’s a bit like playing the piano as your fingers pitter patter along any tension held in your shoulder muscles and up along the sides of your neck. This will increase blood flow and bring awareness into your shoulder area allowing you to relax the muscles, drop and spread your shoulder blades.

Fall in Love With a Golf Ball
This little trick is like a mini reflexology session. Take your shoes off and place a golf, ping pong or smallish ball under the arch of your foot. Now roll the ball around as it massages the bottom of your foot. There are pressure points in your feet which relate to specific organs in your body so in effect your whole body is getting a treatment. For a deeper massage you can stand whilst moving the ball around the soul of your foot.

Alternately fill a small box with marbles. Roll your bare feet over the marbles while you work and enjoy the bliss that follows. A couple of drops of the essential oil peppermint is blissful for your feet.

Strengthen Your Biceps
Another great suggestion from Jennifer Jefferies.

You can do this whilst sitting at your desk or standing and looking out the window for a 5 minute body break. Grab a can of tinned food and hold in one hand. Keep the elbow and top of your arm close to the side of your body whilst pulling the can up towards your shoulder and then dropping back down towards the ground again. Repeat as often as you like.

Breathe
Breathing correctly is hugely beneficial to your body, lungs, blood stream and brain. Empty old stale air from the bottom of your lungs and release all the carbon dioxide. Five gentle yet slow deep breaths periodically throughout the day will help detox your body, improve your thinking and eliminate stale air from your lungs.

Eye Yoga
Make sure your eyes don’t suffer from eye strain by being fixed on a computer screen for hours on end. This eye exercise is from Deepak Chopra about 15 years ago. Look straight up into the ceiling with your eyes then move them to the right looking as far as your eyes can reach then move your eyes gently to look down as far as they will go, then across to the left.

First start in clockwise direction then repeat in an anti clockwise direction. I personally feel this is an interesting exercise to do as you soon realize how little movement your eyes are often given when sitting in front of your computer.

Drink Water
Yep, your body is predominately water. Your muscles are 75% water, your blood is around 83% and your bones are around 22% water and because men have more muscle than women they generally need to drink more water. Drinking regularly not only hydrates your organs, it detoxifies your body and improves your concentration. Dehydration clouds your thinking. At least two litres of water per day is the recommended dose.

Eat Energy Snack Foods
Whilst eating at the computer is not the ideal scenario sometimes when your on a creative roll a high energy snack can be just the thing you need. A small handful of raw almonds offer protein and a good dose of stress relieving magnesium. I often have raw natural almonds and dried figs to snack on when driving and at the computer.

Oxygenate the Room
Static electricity and radiation from electricity can easily build up in a room which lacks good airflow. Make sure you invite fresh air into the room often to remove the build of electrical bi products and improve the oxygen flow in the room. If you live in a cold climate and opening windows is not an option, oxygenate your body by going outside into the fresh air for a few minutes. Your body will thank you for it.

在電腦前一坐幾個小時一動不動可不是自然母親在創造我們身體時所能想到的。日複一日沒有足夠運動會損害我們的體態、精力狀態、身體、眼睛和肌肉骨骼。

惰性出現，你的身體需要
，像饑餓和焦渴都被忽視，更不用說因為長時間的坐著不能動而出現的疼、痛和痙攣。你的眼睛、後背和腿可能渴望著能換個姿勢


、刺激一下血液流動。

我wo自zi然ran也ye花hua了le一yi個ge又you一yi個ge小xiao時shi在zai電dian腦nao前qian寫xie作zuo和he辦ban公gong
，但dan是shi因yin為wei身shen體ti的de抱bao怨yuan我wo需xu要yao養yang成cheng健jian康kang的de習xi慣guan，做zuo些xie小xiao鍛duan煉lian來lai讓rang身shen體ti有you點dian必bi需xu的de活huo動dong。

多數日子

，我確實是在練瑜迦、在zai沙sha灘tan散san步bu，但dan是shi長chang時shi間jian在zai電dian腦nao前qian的de確que需xu要yao一yi些xie有you意yi識shi在zai電dian腦nao前qian做zuo些xie額e外wai運yun動dong。下xia麵mian就jiu是shi一yi些xie小xiao辦ban法fa，希xi望wang能neng夠gou鼓gu勵li你ni在zai電dian腦nao前qian的de時shi間jian裏li，有you意yi識shi的de增zeng加jia幾ji個ge健jian康kang生sheng活huo習xi慣guan。

伸舌頭

像吻樂隊的吉恩·西蒙斯所做的練習
，把舌頭盡可能向下伸
，並發出“啊”的(de)音(yin)，就(jiu)像(xiang)你(ni)看(kan)醫(yi)生(sheng)時(shi)那(na)樣(yang)。它(ta)能(neng)幫(bang)助(zhu)釋(shi)放(fang)積(ji)累(lei)在(zai)下(xia)顎(e)和(he)頸(jing)部(bu)的(de)壓(ya)力(li)，它(ta)還(hai)能(neng)促(cu)進(jin)臉(lian)頰(jia)和(he)麵(mian)部(bu)肌(ji)肉(rou)的(de)放(fang)鬆(song)。假(jia)使(shi)你(ni)不(bu)知(zhi)道(dao)這(zhe)一(yi)點(dian)
，告(gao)訴(su)你(ni)，下(xia)顎(e)是(shi)積(ji)累(lei)緊(jin)張(zhang)的(de)熱(re)點(dian)地(di)區(qu)。即(ji)使(shi)隻(zhi)是(shi)工(gong)作(zuo)時(shi)輕(qing)輕(qing)地(di)張(zhang)開(kai)口(kou)
，而(er)不(bu)緊(jin)閉(bi)著(zhe)嘴(zui)，也(ye)能(neng)對(dui)放(fang)鬆(song)下(xia)顎(e)和(he)頸(jing)部(bu)有(you)天(tian)淵(yuan)之(zhi)別(bie)的(de)影(ying)響(xiang)。

側彎曲身體

這是我最喜歡的活動。彎曲身體擠壓你的器官，釋放有毒物質，同時上下按摩脊椎肌肉。就坐在你的椅子上
，吸口氣，把身體向右彎；右手放到椅子背上，讓運動更充分。彎下去的時候呼氣。重複做另一側的身體。我一般每側至少做五次。

推牆運動

這是可愛的詹妮弗·傑jie弗fu裏li斯si推tui薦jian的de，她ta是shi在zai昆kun士shi蘭lan辦ban的de一yi個ge工gong作zuo室shi裏li提ti出chu這zhe個ge鍛duan煉lian的de
，我wo有you幸xing做zuo為wei那na裏li的de一yi員yuan。讓rang你ni的de上shang身shen肌ji肉rou做zuo一yi些xie運yun動dong，離li開kai鍵jian盤pan休xiu息xi五wu分fen鍾zhong。站zhan好hao離li牆qiang一yi臂bi遠yuan
，手shou按an牆qiang上shang
，與yu肩jian同tong寬kuan。做zuo上shang10或20次推牆運動。

減輕壓力

，營養你的雙手、手指和手腕

身邊準備一些護手霜或按摩油，每天給你辛苦工作的手指
、雙手
、關節和手腕一些優待。做這項鍛煉的最好時機是在你停下來讀材料的時候。輕輕地一個個地按摩手指
、包括指尖；yongmuzhishijindianzhangxin
，huayuanquananmo，ranhouanmonidezhenggeshouzhangheshouwan。liushenkannalitonghejiangying，jiuduohuajifenzhonganmozhexiedifang。shijinanmuzhiheshizhijiandejirouqunenggouhuanjietoutong。shijishang
，ruguonitoutongdehua

，nihuizhuyidaoannadianshihuiyouduotong。

跳手指舞緩解肩膀緊張

延著肩膀上下拍動你的手指。這有點像彈鋼琴，手指延著肩膀肌肉緊張的地方和脖子拍打手指。這可以增加血液循環、讓你肩膀警醒，使你放鬆肌肉

，鬆弛肩胛骨。

愛上高爾夫球

這項小把戲就像是種迷你反射療法。脫了鞋
，把一個高爾夫
、乒乓球或小球放在你的腳弓下；用yong腳jiao轉zhuan動dong球qiu，球qiu就jiu按an摩mo你ni的de足zu底di。在zai你ni的de腳jiao下xia有you同tong身shen體ti各ge器qi官guan相xiang關guan聯lian的de壓ya力li反fan射she點dian，因yin此ci，實shi際ji上shang你ni的de整zheng個ge身shen體ti都dou得de到dao了le治zhi療liao。要yao進jin行xing你ni能neng忍ren受shou的de深shen入ru的de按an摩mo


，用yong腳jiao心xin滾gun動dong球qiu。

另一種方法是在小盒子裏裝上鵝卵石，工作的時候光著腳踩鵝卵石，享受按摩的幸福。點上幾滴薄荷精油，讓你的腳獲得無上的幸福。

加強你的肱二頭肌

這又是一個詹妮弗·傑弗裏斯提的好建議。

你可以坐在桌旁或站著向窗外望
，讓身體休息5分鍾。抓一個食品罐頭在手裏攥著
，讓手肘和上臂緊貼體側，把罐頭向肩膀舉起
，然後落下。想重複多少次都行。

做個深呼吸

正確的呼吸對你的身體、肺部

、血管和大腦都有好處。排幹淨肺中的廢氣，釋放所有二氧化碳。一天隔一會做五個輕鬆的深呼吸能排出身體的毒素、改善你的思維、消除你肺中的廢氣。

眼部瑜迦

別為了盯上電腦屏幕幾個小時而讓你的眼睛疲勞。這個眼部鍛煉是迪派克·徹布拉在十五年前提出的。用眼睛盯著天花板，然後盡可能讓眼睛向右看
，再讓眼睛使勁看下麵
，然後再看左邊。

首shou先xian按an順shun時shi針zhen方fang向xiang活huo動dong眼yan睛jing

，然ran後hou逆ni時shi針zhen方fang向xiang活huo動dong。我wo個ge人ren覺jiao得de
，這zhe是shi一yi個ge有you趣qu的de鍛duan煉lian，因yin為wei你ni很hen快kuai就jiu會hui明ming白bai坐zuo在zai電dian腦nao前qian時shi，你ni的de眼yan睛jing運yun動dong的de是shi多duo麼me少shao。

飲水

是的，你的身體主要是水：肌肉中有75％是水，血液中水大約是83％
，骨骼中水約為22％。yinweinanrenbinvrenjirouduo
，yibanxuyaohegengduodeshui。jingchangheshuibujinshinideqiguandedaozirun，hainengpaichushentiyouduwuzhi，gaishannidezhuyili。tuoshuihuishinidesikaoxianruyunwu。tuijianliangshimeitianzhishaoheliangshengshui。

吃點高能零食

suiranzaidiannaoqianchidongxibushihaofangfa
，danruguonizaijinxingchuangzaoxinggongzuo

，yifengaonengliangdelingshikenengqiashinisuoxu。yixiaobashengxingrentigongdanbaizhihebushaoliangdeyouhuanjieyalizuoyongdemei。wojingchangzaidiannaopanghekaicheshichixieshengdetianranxingrenheganwuhuaguo。

給屋子補充氧氣

在zai缺que乏fa良liang好hao氣qi流liu的de屋wu子zi裏li，靜jing電dian和he放fang射she很hen容rong易yi積ji累lei。要yao保bao證zheng經jing常chang給gei屋wu子zi補bu充chong新xin鮮xian空kong氣qi，這zhe經jing常chang就jiu免mian去qu了le電dian子zi副fu產chan品pin的de積ji累lei，改gai善shan了le屋wu子zi裏li氧yang氣qi流liu動dong。如ru果guo氣qi候hou寒han冷leng不bu宜yi開kai窗chuang
，到dao戶hu外wai呼hu吸xi幾ji分fen鍾zhong新xin鮮xian空kong氣qi，讓rang你ni的de身shen體ti獲huo得de氧yang氣qi。你ni的de身shen體ti會hui因yin此ci而er更geng舒shu適shi。