You must know these 5 things if you sit in front of computer for long hours!
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.
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.
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.
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.
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.
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.