As promised, here is the second part to ‘Sitting in front of the computer for too long’.
Some of you may have come across a few of these points before, but don’t take them lightly, you’ll be amazed at how much of a difference they can make if executed regularly and properly.
- Adjust the brightness of your screen to match your environment.
- Get an anti-glare screen on your monitor, reflections off the computer screen can cause itself cause eyestrain
- Make sure your refresh rate is at 70Hz (Hertz) or above.
- Blink more often, when working at a computer, people on average blink five times less than normal.
- Look away from the screen (approx. every 20 minutes), preferably at a distant object and try to focus on that object momentarily (for approx. 10 secs.). This helps stretch your focusing muscles and also helps prevent strained near vision.
- If you have to look back and forth between the computer screen and printed paper, place the paper on a copy stand adjacent to (i.e. next to) the monitor. This will considerably reduce eye and neck strain.
- Make sure the top of the screen is at eye-level.
- Use the right type of chair, preferably adjustable chairs. Or alternatively, as Yaro and Blaine (Blogmastermind.com) suggested, use a swiss ball.
- Rest your wrists on the desk or get a wrist/arm rest.
- Make sure the room temperature is not too low or high. If too low (i.e. cold), then your muscles can go into spasm and therefore injury is much more likely.
- Make sure you hydrate yourself with water (you’d think this is obvious right? Not so.). Many office workers drink a lot of tea and coffee which have a diuretic action (i.e. make you urinate more often and therefore results in the loss of minerals). Don’t get me wrong, tea is very good for you, especially green tea, though make sure this is balanced with a good intake of water and food dense in vitamins, minerals and various other nutrients required by your body, simply put, eat as healthily as possible.
- Stand up and take a walk around your room (if it’s a large room) or the next room. This helps especially with reducing hip-flexor tightness (hip flexor stretch). If you feel that your hip flexors are tight (usually signified by arch in lower back – lordosis – and your butt sticking out), you can see how to do the stretch here. NOTE: be careful NOT to over exert yourself and thereby cause injury!
Whatever you do, don’t ignore the pain. If parts of your body are causing you discomfort and pain, go and see your doctor! Don’t put it off.
- Sitting in front of the computer for too long: The Effects (Part 1)
- 20 Simple At Your Desk Exercises For Web Workers
- Ramadan: A Nutrition Solution?
- Bold Sole Sista Part 2
- Acid and Alkaline Food Diet, Part 2
- Exercise and Depression
- Coffee Enemas and Detoxing
- 10 Benefits of Cardio/Aerobic Exercise
- Green Tea: Yet another study and yet another benefit!
- Green Tea and Resistance Training