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Sitting in front of the computer for too long: The Solution (Part 2)

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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.

 

 

  1. Adjust the brightness of your screen to match your environment.
  2. Get an anti-glare screen on your monitor, reflections off the computer screen can cause itself cause eyestrain
  3. Make sure your refresh rate is at 70Hz (Hertz) or above.
  4. Blink more often, when working at a computer, people on average blink five times less than normal.
  5. 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.
  6. 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.
  7. Make sure the top of the screen is at eye-level.
  8. Use the right type of chair, preferably adjustable chairs. Or alternatively, as Yaro and Blaine (Blogmastermind.com) suggested, use a swiss ball.
  9. Rest your wrists on the desk or get a wrist/arm rest.
  10. 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.
  11. 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.
  12. 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.

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5 Responses to Sitting in front of the computer for too long: The Solution (Part 2)
  1. [...] what can you do to prevent the above? I’ll tell you soon in Part 2, stay tuned! Internal tags:Technorati Tags:Share [...]

  2. elizabeth jones
    October 21, 2008 | 1:00 pm

    Dear Healthblogger.

    Your site is fascinating but I would like to know more about ‘office syndrome’. I am always cold by about 12pm and when I go home I can’t get warm for hours and I fall asleep all the time. I have continual headaches and swollen legs. Do you think I am in the wrong Job? Is it normal to feel this bad for 5 days a week?

  3. the health blogger
    October 30, 2008 | 5:22 pm

    Dear Elizabeth,

    Thank you for your comment.

    It is very unlikely that you are in the wrong job. However, if you implement the above points mentioned in the article, it should help you somewhat in overcoming the common problems associated with desk jobs.

    If you are always feeling cold by 12pm, this maybe related to many other factors, such as the actual temperature of the room, the type of clothes you are wearing and the last time you ate a meal.

    You need to ask yourself many questions related to your diet and exercise regime, such as:

    - Are you exercising? If so, how varied is your approach?
    - Are you eating consistantly throughout the day? i.e. not just 1 or 2 meals a day
    - Do you eat enough protein? If you are a vegetarian, do you combine different foods to meet the essential amino acid (i.e. protein) requirements?
    - Do you drink enough water?
    - How much tea/coffee do you drink during a typical work day? Tea/coffee are diuretics (simply put, they make you go to the toilet) and as a result you start to lose minerals which you may not be replenishing from your diet.
    - How often do you get up and walk away from you desk? What is the longest period of time you spend at your desk before you take a break?

    The questions could be endless. Though I hope they serve as a guide to help you improve some aspects of your life which you may have overlooked.

    Hope that helps.

    Take care :)

  4. Computer Desk Chair
    December 12, 2009 | 9:32 am

    Thank you for your resource .. great site !

  5. Raina
    August 17, 2010 | 11:31 am

    #12 is a very important point. Sitting for long hours creates havoc to your body.

    I think ideally one should take a break at least once every 2 hours.. just walk around and stretch yourself.. You can also do some short 5 minute workouts at your desk itself in case you can’t walk out. Check out http://www.thewavecorporation.com they have some very good short exercises you can do. You tube too has quite a few good videos you could look at.

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