If you work at a computer all day long, you may assume that it is one of the safest jobs in the world. While you may not be at risk of falling off a ladder or being injured due to defective machinery, there are other risks you need to know about.
After all, looking at a computer all day long is not good for your eyes. Moreover, it is easy to overeat and indulge in bad food when you sit at a desk for eight hours straight. So, with that in mind, let’s take a look at some useful health tips for those who work at a computer all day.
Avoiding Digital Eye Strain
There is only one place to begin, and this is with protecting your eyes. Often, people who work at computers find themselves needing glasses sooner rather than later because they have put so much strain on their eyes. To help avoid digital eye strain, there are a number of different things you can do. This includes the following:
- Have regular eye checks – This is imperative to ensure that any symptoms of eye casual degradation are picked up on quickly and dealt with appropriately.
- Place your office fan strategically – Do you use a small fan at your desk? You may do so if you work in a warm environment. After all, being stuffy can either cause irritation or send you to sleep. However, you do need to place the fan carefully, i.e. ensure it is not where the air is flowing directly onto your eyes.
- Do eye exercises – You need to give your eyes a break. Simply looking away from the screen every 15 minutes can make a massive difference. There are also some other things you can do too, like moving your eyes from side to side and practising different eye exercises.
- Set your computer at the right level – You also need to make sure that your computer is set at the right level in relation to your eyes. The top of the screen should either be just below eye level or even to it. When viewing a computer screen, your line of vision should be at a slightly downward angle.
- Lower the brightness level on your computer screen – Some computer screens are set at high brightness levels. Over a long period of time, these can become too much for the eyes. Try lowering your brightness level, even if it is only by one or two settings.
Healthy Eating Tips For Those With A Desk Job
- Always have snacks – It is always better to eat little and often. By doing this you will help to decrease overeating at dinner times whilst ensuring your blood sugar level is kept steady as well.
- Stay hydrated – There are many benefits associated with staying hydrated. Not only will you keep your energy levels high, but you will also improve your concentration, whilst ensuring your digestion is smooth and your hunger is down.
- Turn off technology – Distracted eating, i.e. eating whilst working on the computer or watching television, can actually lead to you eating more. This is why you should slow down and savour your food. If you are going to have lunch, eat it away from the computer.
- Don’t skip breakfast– We are often told that breakfast is the most important meal of the day and this is certainly no coincidence. A healthy breakfast is vital for sustaining energy levels throughout the day. Opt for something that provides good fats and is rich in protein, fibre and complex carbohydrates.
- Opt for homemade food – Homemade food is much better than buying something that is pre-packed and processed. Nonetheless, not everyone has to the time to cook from scratch, which is why a healthy food delivery service is a good alternative. Some companies out there ensure the ingredients are pre-chopped and ready to use; this makes home cooking quicker, easier, more enjoyable and tastier. On a Sunday, you can easily prepare healthy meals and snacks to take to work throughout the following week.
Some final health tips for computer users
Aside from everything that has been discussed above, there are a number of other things that you can do to ensure you are healthy while working at a computer all day long. This includes the following…
- Take regular breaks. This does not only relate to your eyes but you also need to make sure you get up and start moving whenever you can.
- Maintain a relaxed body when you are using your mouse and typing.
- Do not repeat the same motion for extended periods of time. You can alternate tasks to ensure that this is the case.
- Position your wrists in straight or neutral alignment. You can use a pad to assist if needed.
- Go for walks on your lunch breaks and use the stairs whenever you can.
- Keep the items you use the most nearby so you do not have to reach for them.
- Choose a supportive chair so that you maintain posture and do not suffer from back issues.
As you can see, there are a number of different ways you can protect your health if you are someone who works at a computer each and every day of the week. There is no denying that there are a number of different ways your health can be harmed, from overeating to straining your eyes. However, all it takes is a bit of careful consideration and pre-thought and you cannot go too wrong.