Ilaalinta miisaanka waa dood la hayo maalin kale. Halkan, waxaan ka hadleynaa " nerd fitness ". Haa, si sax ah ayaad u akhriday. Su'aasha ku saabsan jirdhiska jirka ee geeks ayaa si dareen leh loo muujiyay waqti ka dib. Inta badan tignoolajiyada ama bloggers waxay ku nool yihiin qaab nololeed fadhiid ah. Lagu dhejiyo miiska hortiisa ee mashiinka, qaar badan oo iyaga ka mid ah waxay la kulmaan arrimo caafimaad mar dhow ama hadhow.

Fadhiga dheer ee kombuyuutarku ma saameynayso maskaxdaada oo kaliya laakiin sidoo kale jidhka. Joogsiga fadhiga oo liita wuxuu keeni karaa arin dhabar xanuun, walaac, raaxo la'aan, iyo korodhka miisaanka dhaqdhaqaaqa la'aanta. ^(Poor)Sida laga soo xigtay cilmi-baarista, fadhiga aad u dheer & qaab nololeedka fadhigu wuxuu u horseedi karaa cudurrada wadnaha, sonkorowga, iwm. Isticmaalka xad-dhaafka ah ee kombuyuutarku wuxuu keenaa xanuuno jireed , sida isha xanuunka , Scoliosis , cilladaha aragga, Carpal Tunnel Syndrome , madax-xanuun, iyo dhabar-xanuun - gaar ahaan haddii waxaad ka weyn tahay 40^{(over 40)} . Waxay dhaawici karaan caafimaadka maskaxda ee qofka sidoo kale. Markaa waa muhiim inaad taqaan sida looga fadhiyo kombayutarka^{(how to sit in from of the computer)} .

Layliga dadka isticmaala kombayutarka

Khabiirku waxa uu soo jeedinayaa in ka nasashada joogtada ah ee shaqada miiskaaga, u dhaqaaq 5-10 daqiiqo ay ku filnaan karto ka hortagga khatarta caafimaad. Nasiib darro^{(Unfortunately)} dadka qaar, xitaa qaadashada 5 daqiiqo oo ay iska ilaaliyaan fadhiga ayaa ku noqda mid aad u adag. Runta foosha xunina waxay tahay in qaybo ka mid ah jidhkeena aan loogu talagalin inay fadhiistaan. Sidaa darteed haddii aadan awoodin inaad ogaato waqti go'an oo jimicsiga ka dib isku day inaad ku biirto jirdhiska qaab nololeedkaaga geeky. Sidaa darteed^(Hence) , waxaanu diyaarinay dhowr siyaabood oo fudud oo aad ku jimicsan karto markaad fadhido kombayutarkaada.

1. Fidi Cadaadiskaaga

Kala-baxa joogtada ah waxa ay yareeyaan murqaha qallafsan iyo kala goysyada qallafsan. Waxay kaa caawinaysaa inaad ka takhalusto xanuunka dhabarka waxayna sidoo kale hubisaa booska saxda ah adoo ilaalinaya muruqyadaada dabacsan. Fidinta shaqada wax badan kama fogeyn doonto jadwalkaaga mashquulka ah. Kaliya^(Just) dhig jiirka, ka saar sameecada dhagaha oo naftaada fur. Si qoortaadu u adkeyso, u rogo bidix ilaa midig, kor iyo hoos. Jirka oo dhan, si toos ah u istaag, gacmahaaga kor u qaad oo dib u foorarso adigoo jidhka ka soo saaraya. Sidoo kale, waxaad ku riixi kartaa gacmahaaga gadaashaada oo dib u soo jiid si aad u kala bixiso laabtaada.

2. Fadhiga Layliga ee miiska shaqada

Kordhi lugahaaga markaad u riixayso xagga suulashaada. Dib^(Lean) u laab oo ku naso kursiga gadaashiisa. Ka dib si adag u qabo kursiga oo kor u qaad lugahaaga ka dibna u laabi dhinaca laabtaada. Si degdeg ah u samee intii aad awoodid oo geli murqahaaga xudunta ah. Dhaqdhaqaaqa noocaan ah wuxuu kaa caawinayaa inaad ka takhalusto dhibaatooyinka dhabarka.

Habka kale ee jimicsiga loo sameeyo markaad ku fadhido kombuyuutarkaaga waa inaad ku fadhiisatid dhabar toos ah. Fur lugahaaga oo fidi gacmahaaga oo billow u dhaqdhaqaaji qaab jaakadaha boodboodka ah. Dhaqdhaqaaqaani waxa uu lugeeyaa murqaha xudunta u ah, waxa uu dhisaa adkeysi waxa uuna dhiigaaga ku shubaa.

Layliga kale ee laf-dhabarta iyo lugaha waa inaad ku fadhiisatid cidhifka kursigaaga, gacmahaaga saar kursiga dhabarka dambe oo jidhkaaga hoos u cadaadi ka dibna kor. Tani waa hab kale oo lagu sameeyo cududda cududda adoo isticmaalaya kursigaaga xafiiska. Isku day inaad sameyso ugu yaraan 20 reps marka hore; korodhka tirada ugu danbeyn.

Akhri^(Read) : Sida loogu diyaariyo kombayutarkaga waxbarashada onlineka ah iyo xiisadaha^{(How to get your PC ready for online schooling and classes)} .

3. Jimicsiga Joogtada ah

Iska ilow cabsida aad ka leedahay in aad mid qallafsan ka eegto. Marka hore^(First) , waxaad u baahan tahay inaad fahamto in caafimaadkaagu yahay mudnaanta. Markaad taagan tahay, waxaad samayn kartaa squats, fidsan, sambabada, darbiga oo riixaya, iyo yoga dhaqaaqa adoon ka tagin miiskaaga.

Saar calaacalahaaga garabka oo u fidi xusullada. Dhaqaaq^(Move) suxullada wareegga markaad taabato xagga hore. Layligani wuxuu saarayaa qallafsanaanta qoorta iyo garabka.

Layliga ku xiga ee aad ku samayn karto shaqada waa sambabada. Sambabku waa sahlan yihiin in la barto waana badbaado leh in la fuliyo xitaa iyada oo aan la ilaalinayn. Si aad u sameyso sambabada, waxaad u baahan tahay inaad jidhkaaga si toos ah u ilaaliso, hore u soco hal lug adigoo hoos u dhigaya jidhka, ka dibna u qaado tallaabada xigta si la mid ah.

4. boodboodka Jack

Waxaa laga yaabaa inaad u tixgeliso inay xasuusinayaan maalmaha dugsigeena, laakiin waa jimicsiga ugu fiican ee aad ku samayn karto shaqada. Waa jimicsi jir buuxa oo toosiya koox kasta oo muruq ah. Kaliya waxaad u baahan tahay inaad booddo; Gacmaha waa in kor loo qaadaa oo kor loo sacbiyaa iyadoo lugta la kala fogeynayo isku mar. Kaliya inaad sameyso 5 daqiiqo waxay yarayn kartaa noloshaada shaqo ee fadhida waxayna ku siin kartaa faa'iidooyin caafimaad oo badan oo ay ku jiraan miisaanka oo yaraada. Gunno!

5. Soco mar kasta oo ay suurtogal tahay

Ha noqon baradhada fadhiga! Dhaqdhaqaaq^(Move) mar kasta oo ay suurtagal tahay. Ha ahaato nasasho kafeega oo gaaban ama ka nasasho miiska, ka faa'iidayso. Kaliya ma jebinayso keli-taliska laakiin waxay kaa saartaa xaalad-la'aanta. Waxaa laga yaabaa inaadan arkin natiijooyinka degdega ah, laakiin socodka ayaa hubaal ah inuu hagaajiyo niyaddaada, dheelitirka, iyo iskudubaridkaaga.

TALO^(TIP) : Qaado nasiyo qasab ah si aad ku dejiso adigoo isticmaalaya CareUEyes ama software Pause4Relax .

6. Jaranjarooyinka ka dhig saaxiibkaaga

Ha ka dhigin jaranjarada fuulitaanka ikhtiyaar kaliya haddii wiishka ama wiishashka aanay shaqaynayn. Qaabka jimicsigu maaha oo kaliya mid u roon jidhka laakiin sidoo kale wuxuu u fiican yahay caafimaadka wadnaha. Koritaanka jaranjarada waxay hoos u dhigtaa heerka kolestaroolka xun, waxay wanaajisaa caafimaadka guud, waxayna yaraynaysaa khatarta xanuunada kala duwan ee saameeya noloshaada shaqada.

Xog- wareedkan Wonderhowto^{(Wonderhowto)} wuxuu si aad u wanaagsan u muujinayaa qaar ka mid ah layliyada ay tahay inaad si joogto ah u sameyso. Waxaad gujin kartaa sawirka si aad u aragto cabbirka ka weyn.

Xitaa haddii jimicsigu aanu ka mid ahayn hawl maalmeedkaaga, dadaal si aad u ilaaliso caafimaadkaaga. Qeybta ugu fiicanna waa, uma baahnid inaad wax bixiso ama aad iibsato qalab qaali ah. Layligani waxa ay baabi'iyaan saamaynta taban ee saacadaha shaqada ee dheeraadka ah ee lagu qaato kursi. Inkasta oo, shirkado badani ay leeyihiin waxqabadyo caafimaad, fayoobid, iyo fayoqab. Si kastaba ha ahaatee, had iyo jeer waa dadaalka shakhsigu ka adkaado oo la tiriyo.

Layli noocee ah ayaad ku qabataa goobtaada shaqada ama waxyaalaha aad samayso si aad isku buuqdo? Fadlan nagu soo ogeysii qeybta faallooyinka ee hoose; Waan ku faraxsanaan lahayn inaan wax ka barano khibradahaaga.^{(What exercises do you do in your workplace or things do you do to de-stress yourself? Please let us know in the comment section below; we would be happy to learn about your experiences.)}

Exercises for computer users and office workers - Nerd Fitness

Maintainіng weight is a discussion kept for another day. Here, we are talking about “nerd fitness”. Yes, you read it right. The question of physical fitness among geeks has been highlighted poignantly over time. Most of the techies or bloggers live a sedentary lifestyle. Being glued to a desk in front of the machine’s face, many of them face health issues sooner or later.

Prolonged sitting at the computer not only affects your mind but the body as well. Poor sitting posture may lead to a backache issue, anxiety, discomfort, and weight gain from lack of movement.  According to research, sitting too long & a sedentary lifestyle could lead to heart diseases, diabetes, etc. Overuse of computers causes some physical afflictions, such as eye strain, Scoliosis, vision abnormalities, Carpal Tunnel Syndrome, headache, and backache – especially if you are over 40. They can damage the mental health of an individual too. And so it is important that you know how to sit in from of the computer.

Exercises for computer users

Expert suggests that taking frequent breaks from your desk job, move around for 5-10 minutes may be enough to counter the health risk. Unfortunately for some people, even taking out 5 minutes and avoid sitting becomes very difficult. And the ugly truth is that a few of our body components aren’t meant to be sedentary. So if you are not able to find out dedicated time for the workout then try to merge fitness into your geeky lifestyle. Hence, we have curated few easy ways to exercise while sitting at your computer.

1. Strech Out Your Stress

Regular stretching relieves stiff muscles and creaky joints. It helps in getting rid of back pain and also ensures the right posture by keeping your muscles loose. Stretching at work won’t take much away from your busy schedule. Just put down the mouse, take off the earphones and unfold yourself. To keep your neck getting stiff, rotate it from left to right, up and down. For the entire body, stand straight, hold up your arms and bend backward pushing the body out. Also, you can push your arms behind your back and pull them back to stretch your chest.

2. Sitting Exercises at the work desk

Extend your legs while pushing them towards your toes. Lean back and take a rest at the back of the chair. Then hold the chair tight and lift your legs up and then fold them towards your chest. Keep doing it quickly as much as you can and engage your core muscles. This kind of movement helps you get rid of back problems.

Another way of doing exercise while sitting on your computer is to sit up with a straight back. Open your legs and extend your arms and start moving them in the form of jumping jacks. This movement engages core muscles, builds endurance and gets your blood flowing.

Another core and leg exercise is to sit on the edge of your chair, place your hands on the chair’s extreme back and press your body down and then up. This is another way of doing arm press using your office chair. Try to do at least 20 reps initially; increase the number eventually.

Read: How to get your PC ready for online schooling and classes.

3. Standing Exercises

Forget the fear of looking odd one out. First of all, you need to understand that your health is the priority. While standing, you can do squats, stretches, lunges, wall push-ups, and yoga moves without leaving your desk.

Place your palms on the shoulder and extend elbows. Move elbows in circulation while touching them in the front. This exercise removes neck and shoulder stiffness.

The next exercise you can do at work is lunges. The lunges are easy to learn and pretty safe to implement even without supervision. To perform lunges, you need to keep your body straight, step forward with one leg while lowering the body down, and then take the next step in a similar fashion.

4. Jumping Jack

You may consider them reminiscent of our school days, but they are one best exercises you can do at work. It is a full-body exercise that wakes up every muscle group. You just need to jump; hands should be raised up and clap overhead while moving the foot apart simultaneously. Merely doing it for 5 minutes can diminish your sedentary work life and provide you with multiple health benefits including weight loss. Bonus!

5. Walk whenever Possible

Don’t be a couch potato! Move whenever possible. Be it a short coffee break or just a break from the desk, make use of it. It not only breaks the monotony but takes you out of the apathetic state. You may not see the immediate results, but walking surely improves your mood, balance, and coordination.

TIP: Take forced breaks to relax you using CareUEyes or Pause4Relax software.

6. Make Staircases your Buddy

Don’t make climbing stairs an option only if the lift or elevators aren’t working. This form of exercise is not only good for the body but also good for heart health. Climbing the stairs lowers the bad cholesterol levels, improves overall health, and decreases the risk of various ailments that can affect your work life.

This Infographic from Wonderhowto illustrates very nicely some of the exercises you should regularly be doing. You may click on the image to see it in the larger size.

Even if gymming is not part of your daily routine, take the efforts to maintain your health. And the best part is, you don’t need to pay anything or buy any expensive equipment. These exercises cancel out the negative effects of prolonged working hours spent in a chair. Although, many companies have health, fitness, and wellness initiatives in place. However, it is always the individual’s effort that prevails and counts.

What exercises do you do in your workplace or things do you do to de-stress yourself? Please let us know in the comment section below; we would be happy to learn about your experiences.

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