We live at a time when physical activity has taken a nosedive, while strangely, the pace of life itself has significantly increased. Technological advances which improve our lives and reduce workload, demands less physical and more mental activity from us. While computers have gotten the world closer, it has also contributed to a number of ailments, especially in people whose professions demands sitting behind the computer all day long.
In order to negate these health hazards, there are some small but very effective techniques that can be incorporated into your daily life. Read on to learn more about how you can take care of your health even if you spend long hours in front of a computer.
Tips For Maintaining Health While Working On The Computer
Follow this relaxation method to ensure that the body does not feel tired and the muscles get a chance to relax. In order to perform deep breathing, first sit in a relaxed position. Place one hand on the chest and then the other on the abdomen. Inhale slowly and hold the breath for a few seconds, and exhale slowly through the mouth.
Sitting in the same position for a long time can cause pain and sores, and may even be the start of some severe ailments. It is important to stretch often while you are behind a computer. You can set a reminder on your computer to remind yourself to stretch every hour.
Some stretching exercises that you can easily perform at your seat are discussed below:
- Neck stretch: Looking at a computer screen continuously can cause severe pain in the neck, therefore it is advisable to rotate it to avoid inflammation. Alternatively, you can turn your neck to one side, and hold the position for 15 seconds. Then, repeat the same for the other side.
- Shoulder shrug: Your neck and shoulder muscles suffer the most due to extensive sitting behind the computer. Exercise your shoulder by scrunching them in a shrug for 3 seconds and then rotating them back and forth. This will ease the pain caused due to continuous work.
- Foot rotation: Just like the upper body, your lower limbs too face inflammation because of inactivity. To reduce the pain, rotate the foot three times in clockwise direction, and then anticlockwise. Repeat with the other foot.
- Wrist stretch: While typing away on the keyboard, you may experience pain in the wrist which may make it difficult to work. To ensure that the pain does not aggravate, you can do a wrist stretch by holding the arm straight in front of you and pulling the hand backwards. Hold the position for 3 seconds and repeat with the other hand.
- Torso twist: Your back is one of the most affected spots while you stoop to work on the computer. To relieve pain, you can try the torso twist at regular intervals. First inhale, and while exhaling turn to your right. Grab the back rest with one hand, and hold the arm rest with the other hand. Hold this position for 3 seconds and continue on the left side.
Taking Care Of Your Eyes
Although maintaining your posture is extremely important, you should not neglect the eyes, which suffer the most while working behind a computer. People who work long hours on the computer often complain about frequent headaches and blurry vision. If left unaddressed, it may lead to chronic headaches and permanent difficulty in seeing. Here are a few effective tips to help you avoid issues related to the eye.
- Position of the computer: It is extremely important that the position of the computer be accurate in order to ensure that there is a direct view of the computer screen. The computer should be ideally placed at an arm’s length, in front of your face and not in a diagonal direction.
- Reduce glare: Direct glare can be stressful to the eyes therefore it is advisable to install anti-glare filters on the computer monitor.
- Blinking: Although this may seem obvious, there are times that while working, you may blink less frequently, resulting in dry eyes. Furthermore, you should get a regular eye check-up and apply lubricating eye drops. Dry eyes are also caused when the air vents are blowing directly in your direction.
- Use computer eyeglasses: These are specially designed glasses that help reduce eye strain while working on a computer and thus increases productivity.
Computer vision syndrome is a common problem associated with prolonged computer work. It includes a variety of ailments including headaches, blurry vision, redness of the eye, eye pain etc. It can be corrected by following the above suggestions.
Work schedules are very demanding in today’s time. But your dedication to work should not come at the cost of your health; take proper care and follow the above tips to remain healthy.
Author Sameer Gupta is a medical writer for Cancer Treatment Centers of America. With cancer centers in Tulsa, Philadelphia, Chicago, Newnan etc., CTCA aims at providing the best treatment options to cancer patients.
Photo: Thomas Høyrup Christensen