Health

Working a Sedentary Job? Improve Your Health in Just a Few Minutes a Day!

Milica Vladova
Written by Milica Vladova

Are you working long hours on the computer, feeling stiff, tired, and stressed?  Do you suffer from frequent headaches, muscle tension, back pain, eyesight deterioration, overwhelm? If so, fear not! I am here to help you, because I have been there! For years I have been struggling with these same health issues. The doctors said the case was hopeless, but I refused to accept it!

And in this practical action guide, you will learn how I managed to preserve my precious health while pursuing my goals and working every day on the computer. And you can do it, too! With just a couple of minutes daily, you can make a massive difference in your health and wellbeing!

This article can be extremely valuable for all people working a sedentary profession – entrepreneurs, freelancers, solopreneurs, stay-at-home parents, writers, etc.

Improving the eyesight

Constantly working on the computer is a must for almost everyone these days. And our eyes suffer the consequences. The muscles become tensed, we get frequent headaches, we feel tired, even dizzy. Not to mention developing short-sightedness, dryness, itching, redness, and overall eyesight deterioration. But fear not! This could be easily prevented with some simple eye exercises. They will help us relieve the stress in this area and improve our vision very quickly! All you need to do is set aside a couple of minutes and start moving the eyeballs (without moving the neck) – make up and down movements, left and right, in circles clockwise and counter-clockwise, form the number 8 with your eyes, then the infinity symbol ∞, etc.

One very important exercise is to switch between distant and close object – focus your vision at the most distant point you can fixate. Then slowly move your attention as close as you can – you can use the tip of a pen to guide your focus. This will help both short-sighted and long-sighted people.

Try to blink more often between the exercises – it relaxes the muscles and hydrates the eyes.

Palming is another excellent exercise for anyone working long hours on the computer. Simply rub your palms against each other (to stimulate the blood flow and to make them warmer), place them on your closed eyes and relax. Breathe deeply, and consciously relax the eye muscles. This will give the retina the needed break and time to rest.

Another very important exercise (called “solarization”) will help your retina recover from the constant blue light streaming from various devices.  In the evening (when it is dark), switch off all lights and light a candle. Place it at eye level and focus on the flame. Start slowly turning your head left and right, but do not move away your gaze from the flame.

Important note: if you are working in the evening, lower the brightness of your screen. This will decrease the exposure to blue light, lower the tension in the muscles and retina, and improve your sleep. There is a free tool (called Iris) you can use to do this automatically. For more information, take a look at the tools section at the end of the article.

Relieving back pain

The other main area that suffers greatly from our sedentary lifestyle is the back. We get stiffness, pain, and numbness. The issues of the spine could lead to more serious conditions like spurs, herniated disks, headaches, even deteriorated eyesight (due to the impaired blood flow to the head). Fortunately, we can prevent and heal these symptoms by doing some simple and easy yoga stretches. Several minutes a day of these asanas could make a significant effect and improvement in our flexibility! I will list the most powerful exercises below, and in the tools section, you can see links to the videos for you to see how they are executed.

Cat/Cow pose (Marjaryasana/Bitilasana) – perfect for beginners.

Seated forward bend (Paschimottanasana) – this one needs a little more practice to achieve its full benefits. But the good thing about yoga is that the path is equally effective as the end goal.

Standing forward bend (Padahastasana) – also very beneficial for the proper blood flow into the head, and also good for the eyesight.

Cobra and Upward facing dog (Bhujangasana and Urdhva Mukha Svanasana) – they look very similar, but they are not the same. Choose your favorite or even better – do them both, because they are equally very good for your back.

Locust pose and Bow pose (Salabhasana and Dhanurasana) – these asanas are very tough, but if we want to strengthen the muscles of the back, these poses are essential. At first it may be difficult to hold the poses, but don’t worry, the body will respond with practice. Don’t try to overdo the poses and listen to your body.

Half Camel pose (Ardha Ustrasana) – the full Camel Pose is very difficult, so I would advise you, if you are a beginner, to start with Half Camel. Do the asana on both sides and hold it as long as you feel comfortable. Just make sure you put extra cushion under your knees to keep them from hurting.

Sitting Half Spinal twist (Ardha Matsyendrasana) – excellent for the spine, but it also strengthens and boosts the liver!

Stress management

Being an entrepreneur/ solopreneur, a freelancer, etc. means dealing with lots of stress, anxiety, worry, self-doubt, overwhelm, etc. And this is definitely not what we bargained for! We want the feeling of freedom, calmness, clarity, and optimism! So, I will share with you some tactics to deal with stress, you can try right away! They are very simple and can be applied even for 15 minutes a day.

1.       Abdominal breathing – this is one of the best exercises to reduce stress and relieve the anxiety. It is used by yogis to sooth the tension in the body and mind.

Start by focusing on the muscles of your abdomen and start breathing through the nose by expanding your belly. Your shoulders and chest should not be moving – you can even put one of your hands on the chest and the other one – on your belly. Only the hand on the lower part of the body should be moving as you breathe. Repeat it as many times a day as you like, and as long as you feel comfortable. That’s it!

2.       Meditation – even several minutes of calming the mind can significantly boost the work of the brain and sooth our anxiety and overwhelm!

Simply calm your mind and try to focus on your breath. Imagine how the air moves from your nose into the lungs. If any thoughts occur, just gently move your attention back to the breathing. In time and practice, you will get better and better at this. You can even combine the belly breathing technique with this simple meditation!

3.       Essential oils – essential oils are perfect for soothing our anxiety and tension.  Just put a couple of drops of Lavender, Myrrh, Vetiver, Sandalwood, Sage, Patchouli, Frankincense, Neroli, or Rose essential oils in your diffuser/aroma lamp and enjoy their relaxing effects. These oils are a perfect addition to your daily meditation or breathing exercises!

4.       Magnesium – Magnesium is the ultimate nervous system nourishing element! Most people suffering from depression, anxiety, and mood swings have a Magnesium deficiency. So, including this mineral in our daily health routines is a must for maintaining the perfect condition of the nervous and cardiovascular systems! The best way to do it is through the skin. Magnesium is better absorbed topically. Regularly massage your skin with Magnesium oil or add 1-2 Tbsps. Epsom salt in your bath tub.

These were my suggestions for incorporating small healthy habits in your lifestyle to gently, but effectively, improve your wellbeing! Being healthy, vibrant, and happy is part of being successful in each area of our lives! I hope this article will help you reach your goals and dreams without sacrificing your precious health!

What are your biggest health issues with regards to working a sedentary profession? Let me know in the comment section below!

If this information has been helpful, share with your friends, family or colleagues, and help them become healthier and happier as well! This information might be exactly what they need right now!

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About the author

Milica Vladova

Milica Vladova

My name is Milica and I am an author, blogger, holistic living and personal development enthusiast. My work is concentrated on helping people live healthier, happier and more vibrant lives! You can find me at Mind Body and Spirit Wellbeing and claim your FREE gift from me to you – “10 Powerful Immune Boosting Recipes”!
You can also find me on Facebook, Twitter, and Pinterest.