Eye exercise
Look up and away from the screen. Focus on a distant object (more than 10
metres away). E.g. look out of the window at a nearby building or at a picture
on a far wall. Shift your vision back to your monitor, and refocus. Do this
several times each day for your visual health.
Take regular breaks
Short and longer work breaks are both beneficial. ‘Micro-breaks’ are 15 to
30-second breaks taken every 20-30 minutes during the workday. They enable you
to quickly reduce muscle tension. Every 20-30 minutes while you’re working at
your keyboard, drop your hands into your lap and take one or two deep breaths.
Let your shoulders, arms and hands relax. After a few seconds, bring your hands
back to the keyboard or mouse and continue working.
Longer work breaks can include taking a trip to the printer or to get a glass
of water; or walking to a colleague’s desk to discuss work issues, instead of
emailing them.
Keep yourself hydrated
It is generally recommended that you drink at least eight glasses of water
each day – around two litres. (The best way to tell if you are drinking enough
water is if your urine is pale in colour.) Working in an air-conditioned office
around electrical devices such as computers can also be dehydrating, especially
for your skin. Keep a water bottle on your desk, to encourage you to stay
hydrated during work hours.
Increase your incidental exercise at work
Getting up and walking around is the best exercise you can get to provide a
break from sitting, concentrating and using your upper body muscles. Try getting
up around every 30 minutes at work. Stand up then kneel down to access low files
instead of twisting your spine to access them from a seated position. Even
getting up for a minute to pick up papers from the printer or to get some water
gives your body some exercise. Don’t forget to take a longer walk at lunchtime!
|
