The computer has become so much a part of our lives thatalready forget how we used to do without it. We offer to deal with how to properly equip the workplace, 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 a computer
To reduce the burden on our body,There are specially designed rules for working at the computer. They provide a set of recommendations on the choice of workplace, furniture (table and chair), computer equipment (monitor, keyboard, mouse, and so on), as well as a set of standards that determine the position of the body during work.
The main points on the arrangement of the working space:
- The room should be well ventilated and sufficiently lit.
- The depth of the working surface of the table must be at least 50 cm.
- The chair should be with back, comfortable and comfortable.
- Choose a modern good monitor and video card.
- The keyboard should be ergonomic, like a computer mouse.
The main recommendations of the computer:
- Sitting in one position for a long time can not be, from time to time should be changed posture (for example, deviate to the back of the chair).
- It is necessary to warm up from time to time, that is, to make movements with arms and legs, as well as torso.
- Legs must be level.
- The back is straight.
- The distance from the eyes to the monitor should beproportional to the size 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 and so on).
By the way, warm-up should be carried out not only the body, but also vision. Let's look at examples of how to do exercises for the eyes.
Computer and eyestrain
Кистевой туннельный синдром (защемление нерва в wrist) is probably the most widely known recurring injury to people who spend a lot of time on the computer. But eye strain is an even more common cause of feeling unwell. If you do not do any preventive measures, such fatigue can lead to general fatigue, increased myopia and reduced overall effectiveness.
Everyone is at risk of eye strain, especially those who spend more than three hours at a computer.
Symptoms of eye fatigue
Eye strain, as a rule, is accompanied by a combination of any of the following symptoms:
- headache;
- dry eyes, feeling of sand in the eyes;
- blurred vision;
- eye fatigue;
- changes in color perception.
Also, when trying to more clearlyconsidering the images on the screen, users tend to hold their heads in unnatural postures, which contributes to the load of the neck and shoulders. If any of these symptoms appear, then a reduction in the effectiveness of visual perception will inevitably follow them.
What causes eyestrain?
Eye strain is primarily the result of overworking of the eye muscles. This can happen in four ways.
The first is simply the result of human evolution:our eyes evolved to see from a distance in the three-dimensional world, but the monitor provides the user with a close-up of the two-dimensional environment. As a result, after several hours of work at the computer, the eye focus point goes beyond the limits of 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 eye fatigue. If there is a glare on the monitor, then the eyes should work even harder to distinguish the images on the screen.
In conclusion - 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 the use of fast, repetitive movements, such as glancing between the original paper document and the screen.
Помимо мышечной усталости глаз может появиться irritation in the eyeball. It also contributes to eyestrain. Studies have shown that while users look at the monitor, they often stop blinking, which deprives the eyes of the necessary moisture. This is compounded by dry, hot air coming from many monitors and computer processors. Also, overdrying of the cornea can be caused by dust resulting from the electrostatic field of the monitor.
All these things create a hostile environment for the eyes.
How can you protect your eyes?
Вы можете сделать несколько вещей, чтобы создать for the eyes a more friendly environment around the computer. The simplest thing you can do is replace the monitor with a more modern and secure one. The new screen should not flicker, distort the image and be with the wrong settings of brightness, contrast and color.
Next, you should follow the general rules and recommendations on the arrangement of the workplace and the work process itself.
But no matter what type of environment you areworking, you should take some steps to reduce eyestrain. First - blink more. It sounds easy, but most users don’t pay attention to this involuntary action. Another useful idea is to allow your eyes to rest at least every two hours. This may be a break, a simple exercise or tasks not related to working at a computer.
Кстати, стоит отметить, что даже ваша диета может help reduce eye strain! Natural oils found in certain types of fish and foods rich in potassium (for example, bananas and potatoes) will help keep your eyes moist.
If your work is directly related tospending time behind the monitor or you are not able to adhere to proper nutrition, then you should always do such a thing as charging for the eyes. Exercises are designed by specialists and are designed to reduce visual and muscular load caused by prolonged work at the computer.
Charging for the eyes when working with a computer
There are many sets of exercises to reduce eye fatigue and strain, developed by specialists all over the world.
The general program for charging the eyes, which improves blood circulation, strengthens the eye muscles and reduces the load, provides for the following actions:
- blink quickly for two minutes;
- squint and open eyes, every movement for three to five seconds;
- do an eye exercise called “Exercise Bike” to strengthen the muscles (this charging scheme for the eyes will be discussed below);
- lightly press eyelids with your fingers for a couple of seconds;
- change the object of focusing of sight ten times - from close to far, at the same time hold the vision at one point for five seconds.
Effective charging for the eyes when working with a computer is to perform the exercises at least once every two hours, and after each action it is best to close and relax your eyes for one minute.
The exercise complex "exercise bike"
This charge for the eyes when working with a computer does not require much time, but has a beneficial effect on vision.
The order of exercise:
- Blink a few times, disperse blood;
- a couple of times lift your eyes up, then lower down, while the head does not move;
- blink;
- move your eyes only to the left, then to the right;
- blink;
- now raise your eyes to the upper right corner, then lower to the lower left, repeat several times;
- blink;
- raise your eyes in the upper left corner and lower in the lower right;
- blink;
- move a square through your eyes, moving in this direction: up - right - down - left;
- blink;
- make one more square with your eyes, but now move in the opposite direction: up - to the left - down - to the right;
- blink;
- describe the circle with your eyes from left to right;
- blink;
- describe the circle in the other direction with your eyes - from right to left;
- Blink the last time.
Do not forget that all the movements you do with your eyes, not your head.
Palming
This charge for the eyes when working with a computer was developed by scientist William Bates. It involves the following manipulations:
- warm your palms;
- cover your eyes with your palms, fingers crossed on your forehead;
- plunge into darkness;
- remove your palms and feel the temperature drop, with no need to open your eyes;
- Close your eyes and open your eyes.
Classes help to restore the brightness and clarity of images.
A set of exercises for tired eyes
Our eyes need rest not only while working behind 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 the following actions 5 times: take a deep breath, blink tightly, hold your breath for a couple of seconds, take a quick breath and at the same time open your eyes wide.
- Make a gentle massage of the eyebrows from the nose to the temples, while the eyes should be closed.
- 10 times make circular movements with closed eyes in different directions - from left to right and from right to left.
- Move your thumb to a distance of 25 cm from the eye, then look at it for three seconds with one eye, then the other, then two at the same time.
- Crush your eyelids with your fingertips. After that, blink 10 times. Inhale, and you can rest for a couple of seconds. Then repeat again 2 more times.
Electronic charging for eyes
Electronic gymnastics provides relaxation for the eyes with the help of digital dynamic images. Images for her are specially selected and allow you to perform such exercises as:
- focusing;
- eye movement in different directions.
Do not forget that performing such simple manipulations will not only help you to maintain your vision, but will also save you from future expensive procedures.
