With most experts agreeing that sitting for long periods is dangerous for a person’s health, it means a potential brand new long-term health risk for programmers. Fortunately, there are plenty of exercises are best for programmers who sit all day. But, the great news is that you’re able to counteract these negative effects if you add exercise to your routine. It’s a wise idea to take breaks throughout the day and make exercise a part of your routine. You have plenty of good options to incorporate movement in your daily routine to counteract these negative effects. Here are some great examples of exercises that you can do throughout the day without having to leave your home or travel very far!
Planking
This is a simple exercise that you can do on the floor, and it allows you to regain strength in your whole body. Even if you have only a little bit of time, a quick planking exercise can stretch your muscles. All you need to do is hold a push-up position for a specific length of time, such as 30-60 seconds. It’s an exercise which is targeted at your core muscles in the lower back. Planking is also able to help you build strength in your biceps since you’re using these muscles to lift yourself off the ground.
Walking
Do you get breaks throughout your workday? If so, then it’s a great opportunity for you to get outside and walk. First and foremost, you’re going to experience nature and fresh air when you walk outside! This is definitely a huge mood booster. On the other hand, walking benefits your cardiovascular system. It also burns calories, and even a little bit of walking per day reduces your risk of a major cardiac event. For even better results, try a jog or a run for additional calorie burn.
https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health
Stretching
This is an exercise which is beneficial if you are extremely busy. Stretching even for 20-30 seconds periodically throughout the day can have an enormous benefit to your body to counteract the benefits of sitting. As an added plus, you’ll improve your mood on top of the increased strength and greater flexibility which you’ll gain from regular stretching.
https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00418.2022
Cycling
Although not a home exercise, it’s still one that you don’t have to be a gym member to do. Cycling is an exercise which is common among software developers. It allows you to have the opportunity to get outside. If you need to run errands which are close by, then consider pedaling to them instead of driving your vehicle. This is a great cardiovascular exercise that will also save you a little bit of money on gas. Every minute on a bicycle burns about 5 calories according to this calculator.
https://keisan.casio.com/exec/system/1350958587
Jump rope
Thought this was just for elementary school kids? This is a fun exercise that you can do in just minutes every day. Jumping rope is a great exercise for burning about 600-800 calories per hour, depending on the level of intensity. It’s a fun exercise that’s simple to do and is great for losing weight. You don’t need to do the entire hour of jump rope at once. Jump rope also helps to strengthen your leg muscles.
https://captaincalculator.com/health/calorie/calories-burned-jumping-rope-calculator/
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