The computer has become so much a part of our life that you already forget how we used to do without it. We offer to understand how to properly equip the workplace in order to reduce the risk of various diseases caused by prolonged sitting in front of the monitor and how to do exercises for the eyes that get so tired when working with a computer.
General rules for working with the computer
To reduce the burden on our body, there are specially developed rules for working with the computer. They provide a set of recommendations for choosing a workplace, furniture( table and chair), computer equipment( monitor, keyboard, mouse, etc.), as well as a set of rules that determine the position of the body during work.
Key points for the arrangement of the workspace:
- The room should be well ventilated and sufficiently illuminated.
- The depth of the working surface of the table should be at least 50 cm.
- The chair should be with a back, comfortable and comfortable.
- Choose a modern good monitor and graphics card.
- The keyboard should be ergonomic, like a computer mouse.
The main recommendations for working with a computer:
- You can not sit in one position for a long time, from time to time you need to change your posture( for example, to deviate in the back of the chair).
- It is necessary to warm up from time to time, that is, to do movements with arms and legs, as well as with a torso.
- The legs should be in a level position.
- Back straight.
- The distance from the eyes to the monitor should be proportional to the value of the second: the larger the screen, the greater the distance( for example, if the display is 14-15 inches, then it should be removed from it by 50 cm if 17 inches - from 80 cm, etc.).
By the way, warm-ups should be carried out not only the body, but also the vision. Let's look at examples of how to do exercises for the eyes.
Computer and eyestrain
Carpal tunnel syndrome( pinching of the nerve in the wrist) is probably the most widely known recurring trauma of people spending a lot of time at the computer. But eye strain is an even more common cause of poor health. If you do not do any prophylaxis, then such fatigue can lead to general fatigue, increased myopia and a decrease in overall effectiveness.
In the risk group of visual tension are all, especially those who spend more than three hours at a computer.
Eye fatigue symptoms
Overexertion of the eye is usually accompanied by a combination of any of the following symptoms:
- headache;
- dry eyes, a feeling of sand in the eyes;
- blurred vision;
- eye fatigue;
- changes in the perception of color.
In addition, when trying to more clearly view images on the screen, users tend to keep their heads in unnatural positions, which helps load the neck and shoulders. If any of these symptoms appear, then they will inevitably reduce the effectiveness of visual perception.
What causes eye fatigue?
Overexertion of the eyes, first of all, the result of overwork of the eye muscles. This can happen in four ways.
The first is simply the result of human evolution: our eyes evolved to be seen at a distance in a three-dimensional world, but the monitor provides the user with a close-up of a two-dimensional environment. As a result, after several hours of work at the computer, the eye focus point is outside the screen. As a result, the user has to make extra efforts to keep his eyes focused on the screen.
Glare is another common factor in muscle fatigue in the eyes. If there are glare on the monitor, then the eyes should work even harder to distinguish the images on the screen.
At the end - the position of the monitor. In the natural position of the eye, the field of view is straight ahead and slightly down. If the monitor does not fall within the specified range, the muscles must constantly work so that the eyes find a zone of visibility.
And the last reason for overloading the muscles of the eye is using fast, repetitive movements, such as casting a glance between the original paper document and the screen.
In addition to muscle fatigue of the eyes, irritation may appear in the eyeball itself. This also contributes to visual stress. Studies have shown that while users are looking at the monitor, they stop blinking often, which deprives the eye of the necessary moisture. This is exacerbated by the dry, hot air emanating from many monitors and computer processors. Also, drying out the eye cornea can be caused by dust arising from the electrostatic field of the monitor.
All these things create a hostile environment for the eyes.
How can I protect my eyes?
You can do several things to create for the eyes a more friendly environment around the computer. The simplest thing that can be done is to replace the monitor with a more modern and safe one. The new screen should not flicker, distort the image and be with the wrong settings of brightness, contrast and color.
Next, follow the general rules and guidelines for arranging the workplace and the very process of work.
But no matter what type of environment you work in, you should take some steps to reduce eye fatigue. First, blink more. This sounds simple, but most people do not pay attention to this involuntary action. Another useful idea is to give the eyes a rest, at least every two hours. It can be a break, a simple exercise or tasks that are not related to working at the computer.
By the way, it's worth noting that even your diet can help reduce excessive eye strain! Natural oils contained in some types of fish and products rich in potassium( for example, bananas and potatoes) will help preserve the moisture of your eyes.
If your work is directly related to spending time behind a monitor or if you are unable to adhere to the proper nutrition mode, then you should definitely do such thing as charging for the eyes. Exercises are developed by specialists and are designed to reduce visual and muscular stress caused by prolonged work at the computer.
Charge for the eyes when working with a computer
There are many sets of exercises to reduce fatigue and eye strain, developed by specialists around the world.
General program for charging eyes, which improves blood circulation, strengthens the eye muscles and reduces the load, provides for the following:
- quickly blink for two minutes;
- frown and open your eyes, each movement for three to five seconds;
- perform an eye exercise called "Exercise Bike" to strengthen the muscles( this charging scheme for the eyes will be discussed below);
- easily press down for a few seconds eyelids with your fingers;
- ten times to change the object of focusing of vision - from close to far, while delay vision at one point for five seconds.
Effective charging for the eyes when working with a computer is to perform exercises at least every two hours, and after each action it is best to cover and relax your eyes for one minute.
Exercise "Exercise Bike"
This gymnastics for the eyes when working with a computer does not take much time, but it has a favorable effect on the eyesight.
The order of the exercises:
- several times quickly blink, disperse blood;
- raise your eyes up a couple of times, then lower it down, but do not move your head;
- blink;
- execute the movement only with the eyes to the left, then to the right;
- blink;
- now raise your eyes to the upper right corner, then lower them to the bottom left, repeat several times;
- blink;
- raise your eyes to the upper left corner and lower them into the lower right;
- blink;
- swipe the square with the eyes, moving in this direction: upwards - right - down - left;
- blink;
- make eyes with one more square, only now move in the opposite direction: upwards - to the left - downwards - to the right;
- blink;
- describe the eyes from left to right;
- blink;
- describe with the eyes the circle in the other direction - from right to left;
- miss the last time.
Do not forget that all the movements you do with your eyes, not your head.
Palming
This eye-charging for computer use was developed by the scientist William Bates. It provides the following manipulations:
- warm up your hands;
- cover your eyes with palms, crossing your fingers on your forehead;
- plunge into the darkness;
- remove the palms and feel the temperature drop, eyes do not need to open;
- squeeze your eyes tightly and open eyes.
Classes help restore the brightness and clarity of images.
Complex exercises for tired eyes
Our vision needs rest not only during work with the monitor, but also after. At the end of the working day, the following charge for the eyes after the computer will be relevant:
- Repeat 5 times for such actions: a deep breath, close eyes, a breath hold for a couple of seconds, a quick exhalation and at the same time a wide opening of the eyes.
- Make a gentle massage of the superciliary arches from the nose to the temples, eyes must be closed.
- 10 times make circular movements with closed eyes in different directions - from left to right and from right to left.
- Draw your thumb 25 cm from your eyes, then look at it for three seconds, one eye, then the other, then two at the same time.
- With your fingertips, press down your eyelids. After that, blink 10 times. Inhale, and you can rest for a couple of seconds. Then repeat again 2 more times.
Electronic charge for the eyes
Electronic gymnastics provides rest for the eyes with the help of digital dynamic pictures. Images for her are specially selected and allow performing such exercises as:
- focusing;
- movement of the eyes in different directions.
Do not forget that performing such simple manipulations will not only help you to keep your eyesight, but also protect you from possible further expensive procedures.