Hours at the Computer? 4 Ways to Take Care of Your Health

These days many of us spend our working day looking at our computer screen.  If this is what you’re doing, it’s essential to stay mindful of the need to stay healthy, happy, and pain-free.  So, to avoid problems developing, let’s take a look at some useful health tips for those who work at a computer all day.

Care for your eyes

When we spend hours at the computer screen we not only put ourselves at risk of headaches, we risk straining our eyes repeatedly.  To help avoid digital eye strain it’s important to take a few simple precautions.

Most importantly, have regular eye exams. This will ensure that any signs of vision deterioration are promptly identified and you can take action, by using the right glasses before it becomes serious. If you find that regular frames are too heavy, rimless reading glasses are easier to wear.

Give your eyes a break by scheduling frequent pauses. A quick optical workout will help the muscles relax – move your eyeballs side-to-side, up and down, or in circles.

Make sure your screen isn’t too bright for the eyes. Many people never adjust the default settings on their PC, but try reducing the brightness slightly, and see if your eyes are less tired at the end of a long session.

Stay hydrated and have snacks

It’s easy to become so engrossed in the mountain of work on the screen that we can forget to stay hydrated. Keep your water bottle handy on your desk – no sugar- and chemical-laden sodas, please. Coffee is a great refresher, but if you find yourself having difficulties sleeping, excess caffeine may be the culprit. Lack of sleep can cause serious issues for your mental health, so keep your coffee breaks for the mornings.

Also, optimize your nutrition and keep a supply of healthy snacks close at hand. Rather than so-called energy bars which are loaded with sugar, opt for nuts, seeds, or vegetable batons. Apples or a few grapes will also help keep your energy steady. Eat your snacks only during your regular screen breaks – this will motivate you to move away from the screen!

Workstation comfort

Sitting for long periods can cause nagging musculoskeletal issues. Make sure you can easily maintain good posture in your chair. Your feet should be able to rest flat on the floor or a footrest.

Your lumbar spine needs to be supported, your back straight, and your shoulders relaxed. As you type, your wrists should be straight and supported – ensure your desk isn’t too high for your chair.

To avoid neck and upper back problems, you should be able to see the mid-point of the screen when you look straight ahead.

Get up and move

Finally, when you take a break, don’t stay in your chair. You need to move to keep your body healthy. Climb some stairs, take a walk outside, do a few easy stretches or even some squats. You’ll boost your circulation, replenish your energy and elevate your mood.

Hope these few simple hints will help you stay happy and healthy as you work at your PC!

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