You must know these 5 things if you sit in front of computer for long hours!
Hi Friends,
Sitting in front of computer in wrong posture for long hours can have bad effects on your health. Sometimes, long sitting hours and continuous computer staring can cause severe medical problems such as back pain, wrist pain, eye sight weakness, etc. If your job demands endless sitting in front of computer then you should definitely pay attention to these five things, and immediately include them in your daily routine.
1. Sitting Posture
Sit straight in an upright position. Adjust your chair so that: feet are parallel to the ground, hips touch the back of the chair, knees are equal to or lower than your hips and back is almost perpendicular to the floor (between 90 – 100 degrees). Use sleek cushions to support the upper and lower back joint, and to make your body feel more comfortable.
You must know these 5 things if you sit in front of computer for long hours!
Two things you should definitely avoid while sitting for long hours:
a) Avoid crossing your legs at the knees; crossed knees build pressure on the legs so can cause backache. So always sit with knees uncrossed. However, you always choose to sit with cross ankles.
b) Avoid sitting with your feet hanging in the air; your feet should always touch the ground. To make it happen you either adjust the height of the chair or use a footrest.
2. Stretching exercises
Look for reasons to leave your computer screen. After every 30-45 minutes take a break to do some stretching exercises for legs, ankles, arms, back, wrist, etc. You can exercise wrist and ankle while sitting at your desk. Lock your computer, and roll your wrists 5 times clockwise and 5 times anti clockwise. Similarly as with the wrists, roll your ankles. Do these exercises regularly, after every 2 hours.
You must know these 5 things if you sit in front of computer for long hours!
Stand up after every half an hour, even if it is for refilling your water bottle. Always prefer to go for a short walk, or talk on phone and walk – the notion is to spend some time away from your computer screen.
3. Rest and Refocus eyes
Eyes are the most affected body part when it comes to long hour sitting in front of computers. The first thing that you should do to save your eyes is to keep the monitor at arm’s length. This will reduce the strain and glare. Staring at computer screen for indefinite time, you can rupture or weak your eye muscles. After every 15-20 minutes you should always refocus your eyes on some distant object. Intermittently, close your eyes and place your palms on eyelids to make them rest. To reduce the stress you can also wear anti-glare glasses. If you feel mild pain in your eyes or see momentarily blurriness then you can use refresh tear drops.
You must know these 5 things if you sit in front of computer for long hours!
4. Exercise your hand
Keeping your hands and wrists in the same position while striking the keyboard can lead to joints’ stiffness. So it becomes very important to stretch your hands by pushing the fingers in backward direction. Do this exercise for a minimum of 5 times at least 3 times a day. This exercise will cure existing hand joint pains and will also prevent pains later in life. You can also have a stress buster ball nearby and press it often to exercise your hand.
You must know these 5 things if you sit in front of computer for long hours!
5. Diet change
Always keep a bottle of water by your side. In fact keep it in front of you so that you never forget to drink water. Regularly sip water even if you do not feel thirsty. Water is an essential body nutrient that keeps the body and eyes hydrated. If you are sitting in an AC room then drink at least 3-4 litres of water to maintain the body water level. Take tours to water filling station so that you refill your bottle, and at the same time walk around and exercise your legs.
You must know these 5 things if you sit in front of computer for long hours!
Avoid oily, heavy food that takes long time to digest. Instead munch on fresh fruits and vegetables that are easier to digest and good for health.
Suggested Read
How to maintain body weight – stay fit and healthy
How to get an hour glass figure
I was so much in need of this article … thank you :yahoo:
You are welcome sweetie :heart:
Very informative post dear. Thanks for reminding them :)
I guess we all needed to have a reminder on these tips ;-)
Very informative post..
Thanks Pari.. you have a lovely name :heart:
Nice post :ThankYou: for reminding :good:
You are most welcome Jayashri :rose:
Lovely tips dear :good: I ensure I take a 5 mins break every hour :)
Thats good Esha ! :good: :good: :good:
Definitely for me, I sit for hours and hours in front of my computer and laptop, need to be a little strict with my sitting position.
Besides work you should pay attention to your body needs as well..Little attention now will benefit in long run!
Good post… very simple with good images, these tips must help everyone now a days.
:ThankYou:
Thanks Vineetha !
very informative tips. i mostly work in front of computer so these tips are very beneficial for me. thanks shalija for this :)
This is really a post needed for many out there! Thanks for the tips dear :)
My pleasure Richa !
Nice tips, especially for the eyes. I am constantly losing power over time. Hope I will be able to benefit from these tips.
BTW, thanks for reminding me about drinking water. IDK how long I will follow this, but I have already got the water bottle on my table before writing this :D :ThankYou:
Just adding here, please don’t remove the RSS feed address from your blog headers. It took me quite a while to figure out a way to subscribe to your blog.
Its impossible for me (and practically everyone) to remember the good blogs that I come across.
dont forget to keep refilling the bottle ;-)
Hi Shailja,
We so commonly ignore our preventive health till it really start hurting us…You have advised really very important points for all the busy IT people to maintain good health…
I am sure these must be helpful for non-IT people as well. !
Great post, thanks for sharing
You are welcome Rohini !
thnk u dude
My day starts @ around 5 am and ends around 11 pm. At this time, I manage my five blogs on various interests. And you know one thing, about me, is that, my sitting posture changes from chairs one angle to infinite angle. I do some work when I am sitting. I do some work when I am not sitting. And also my daily routine involves some exercises (of course, they are not much time consuming.) And, at last, my random routine involves sudden break of 10-15 minutes and roaming in our farm.
Well, this is just a start of my blogging thing, but in future I will change it accordingly. But, what does really matter is the health. So have some healthy thing in life (some things suggested by you are an author/blogger. Also, there should be an entertainment thing. Be a social animal, have some travelling, perform a cover music on Youtube and try other awesome things in life.
“Blogging is all about recording/writing/sharing the experiences. It doesn’t matter whether you work on a micro screen or on a big screen.” Well, this is my quote.
Kindly,
Vishal Bandre For factober.com
Twitter: @factober, @vishalbandre
Quora: http://www.quora.com/profile/Vishal-Bandre