You’ve done it. You are officially considered a web professional. Your well-crafted articles have been published and steady traffic has been slowly accumulating for your much sought after content. Your bank account has seen a noticeable windfall (albeit, sparing at first), and all seems well as you work your way to freelance freedom.
As a burgeoning online expert, the next step you should take is to develop a plan to stay physically fit and well-maintained while spending a high percentage of time seated and glued to a pixelized screen.
The human body is remarkably adaptable despite our efforts to render it otherwise. This fact often leads us to believe that the neglect we show our anatomy will not lead to harmful after-effects. Unfortunately, with continued neglect, and no plan regarding physical exercise, this will no doubt prove incorrect.
In reality, no activity related to working online provides the adequate movement and flexibility needed to maintain a healthy physical condition. With this realization, we must strive to adhere to some very basic principles to promote health and wellness while working as an online professional.
The basics
Primarily, the issues regarding continuous work in a stationary position revolve around limited flexibility, an overload of repetitive action, and a lack of useful body movement. To overcome these issues, a plan involving adequate breaks, light or intermediate exercise, and variety in positioning are mandatory to mitigate the challenging grind.
Adequate breaks
The wealth of excitement generated by seeing the validation of your goals as a contributor will sometimes blur the need for a break from the action.
A well-timed stand up and stretch, or a moment for a light nutritional meal may be all that’s needed to insure good physical conditioning in the long run. The act of taking a break shows healthy respect for the body and should be a vital part of your professional approach.
Light or intermediate movement or exercise
One word: Movement. The act of moving the body to eliminate the dangers of sedentary positioning is the key to promoting health and wellness. The movement can be as simple as walking stairs or quickly cleaning house. These steps will ensure that the writer allows multiple body parts the opportunity to move and circulate.
Each exercise should be considered carefully, and carried out in conjunction with the work load. While there are many approaches to this particular subject, you must find the type and intensity of exercise that works for you.
A few exercises to consider are:
5 minute jog in place (promotes circulation and heart health)
Shadow boxing (promotes circulation, anaerobic conditioning, and heart health)
Shadow kicking (Same as shadow-boxing above)
Arm circles (small and wide circles)
Heal/calf raises
Jumping jacks (If situation permits)
Front arm bicep curl motion
Light weight lifting
This is just an introductory list. There are many exercises that can be done while taking a break from online work. In addition, the ability to efficiently fit a viable workout into your busy schedule is a matter of personal discipline. No plan to maintain a positive physical condition can be achieved without applying rigid individual accountability.
Variety in positioning
The seated position affords the writer comfort and familiarity. Unfortunately, this familiarity often leads to the repetitive pressure placed on a specific number of body parts. Each person must strive to alleviate the consistent pressure by varying their seating position. One method to consider is the use of orthopedic aids, and devices.
Cushions, well placed towels, and specially designed items will do much in terms of shifting our weight focus. The individual can also help by changing the type of chair they use. Swivel versus stationary is a good consideration.
The writer must also take time to stretch while working exclusively online. Performing both lower and upper stretches is a excellent place to start. Stretching should also be considered prior to performing any of the exercises noted above.
In conclusion, the professional who works exclusively online must work diligently to include a well planned routine to combat the long stretches of time spent stationary. The professional must consider conditioning a vital part of his or her approach to this type of work.
*Note: Any development of a physical conditioning program regardless of how light must be welled planned and seek the advice of a trained professional. The overall health condition prior to beginning the exercise regimen must be considered. If the individual feels any discomfort, or pain when exercising they should discontinue immediately and seek medical attention.
Sources:
Office exercise
Free fitness plan for the office
Healthy Tips for Office Workers
