Take care of your NECK guys!
She used to work in the call center for almost 5 years. She spent most of her time in front of the computer. Now she regrets that she did not do any neck exercise and walkabout. In fact, she likes to be chairbound or in other word , 'bongkok' while using the computer. We are suppose to have a good posture and have a bit of rest while using a computer for more than hours!
Here is some tips that i found in the website, written by Rizwan in yahooanswer, he quoted the article from here
Sitting at the computer all day can pose some serious health risks. If you think that sitting doesn't involve a lot of work think again. Although it requires less muscular effort, the muscles are required to hold the trunk, the neck and shoulders in a fixed position.
Here are 5 reasons why sitting at the computer can be a health risk and tips to help correct these problems.
1. Poor posture.
Poor alignment of the head, neck, shoulder and back causes stress and pain which affects every part of your body from head to toe and it can have lasting health problems.Support your back. The backrest should fit the natural curve of your lower back. Your feet should be planted firmly on the floor or comfortably on a footrest. Keep a comfortable shoulder and arm posture. Avoid slouching. Keep your wrists straight and avoid any up, down or side way movements.
2. Eye strain.
Constantly staring at the monitor can cause dry or watery eyes, sore, burning or itchy eyes, blurred or double vision and headaches all contribute to eye strain. Although there is no long-term consequences, it's rather unpleasant.Take frequent breaks. Give your eyes a rest by focusing on something other than the monitor. You can also sit back and close your eyes for a few minutes or complete other tasks. Blinking lubricates the eye, so blink more often.Place the monitor at least at arm's length. Make sure the top of the screen is at eye level so you're not straining to look up or down. Reduce unnecessary glare and check your lighting. The worst problems comes from overhead lighting or from behind. Dust on the monitor may contribute to glare and reflection problems. Lastly, adjust the contrast and brightness on the monitor that is comfortable for you.
3. Poor circulation.
Prolonged sitting can cause fatigue in your limbs, painful leg cramps or blood clots. Get up and move around, go for a 30 minute walk, do some light exercises or stretches for your arms, shoulders, neck, back and legs. Take a few deep breaths by inhaling slowly through the nose and exhaling through the mouth.
4. Forgetting to eat.
Many people forget to eat while working on the computer. I can see why. Time just flies. Don't skip those important meals because they give you energy and will carry you out throughout the day. If you have a daily planner, make sure you schedule a lunch break away from the computer. Drink lots of water to keep yourself hydrated.
5. Eating too much.
And some people can't stop eating. It's like watching TV and you need something to munch on. You end up eating a lot more than necessary and thus adding extra unwanted pounds to your waistline. Eat your meals away from the computer and if you snack, make sure it's healthy foods -- raw veggies, low-fat yogurt and fruits.
Seems like the no 5 is referring to me! hoho... Dear readers, do exercise and have a proper posture when u are using the computer. (oh, reminder for me too!)