How To Keep Fit in Spite of Your Computer and Have a Sound Mind in a Sound Body

April 30, 2010 by Paul Richlovsky

Fitness and You
If you’re a college student not on an athletic scholarship, fitness doesn’t come to you. You have to seek it out yourself. Add in countless hours sitting in a classroom, library, or your dorm room (studying), and a built-in majority of your day is sedentary. Take online classes, and you have added even more stationary hours in front of a computer. What can a student do to avoid rotting in front of a screen? The first step is to shut down the computer (save your work) and walk away from it.

In regards to fitness and computers, there are a couple different ways to go. One way to address computers and fitness is to talk about how to work fitness into your everyday life as a student. Another way is to talk about the proper ways to use a computer in terms of physical posture and relief from fixed positions. First, let’s address the latter.

Computer Fitness
In order to minimize strain on your body while using a computer, you need to be mindful of your position. As with any other activity, repetitive motion injuries are a risk, especially when your body is in an extreme position or you have other underlying health factors.

Consider the following ergonomic instructions from Apple for computer users: You want to set the computer on a flat surface at or slightly below eye level 18-24 inches from your body. Keep your back straight, your feet fixed on the floor/footrest, your shoulders relaxed, and your elbows at your sides. Keep frequently used items within easy reach and change your position regularly.

For more diagrams and troubleshooting charts of correct upper-body positioning and lower-body positioning, see the Apple website’s ergonomics section.

Daily Fitness for Regular Computer Users

• Take regular breaks. This helps your mind as well as your body, which is often locked in one position while using a computer.
• Stretch while breaking. Take a brief walk.
• Relax hands, wrists, fingers and shoulders.
• Give your eyes regular breaks. Close them or look at longer-distance objects to relieve muscles.

Get Up and Get Moving

The American Heart Association recommends at least 30 minutes a day of moderate-intensity aerobic exercise, 5 days a week. Get out of your room and get outside. Simply taking a brisk walk can satisfy basic exercise requirements. If you have a roommate, housemate or study buddy, suggest taking an exercise break together. Peer pressure can be one of the greatest motivators. Take a bike ride.

If the weather’s bad, find an indoor facility such as a gym with a track. Swimming is a great low-impact, high-aerobic form of exercise. If your school doesn’t have an available pool or fitness center (or you’re a commuter student), use your own living space. Walk up and down stairs for a while. Try taking two at a time for extra exertion. Do some push-ups or sit-ups. Don’t have money for free weights? Use your heaviest textbooks to work those arms.

Ultimately, staying fit while using a computer is about being aware of your positioning and taking regular breaks to avoid undue strain. Combine this sensibility with regular exercise and other health-conscious lifestyle choices, and you should be able to successfully avoid the pitfalls of the sedentary environment that accompanies computer overuse .

Photo courtesy of Kare_Products via Flickr.