If you might spend more than 6 hours per day sitting in front of a
computer either for work or pleasure, then it is a high time to
self-educate on relevant health-related problems and solutions to be
taken.
Regular computer use could be the source of significant health depression due to:
-
Prolonged sitting position which causes strain in muscles, nerves and blood vessels;
-
Poor posture triggering bone and organ displacements as well as bad blood flow;
-
Inappropriate working conditions and environment, including
inappropriately adjusted computer/chair/table position, a flickering
screen glare and poor eating habits affecting our metabolic reactions
and relevant health dysfunctions;
-
Lack of face-to-face human interaction inclining oneself to cyber addiction, depression as well as psychosomatic reactions.
Fortunately, preventive measures as well as an initial
treatment of all the health issues caused by a computer use could be
taken on a daily basis, including easy-to-do office exercises.
Health Issues Caused by Computer Use
A
sedentary way of life spent in front of a computer screen causes many
health problems. The welcome news is that anyone could perform
preventive measures to get rid of the symptoms and avoid the diseases
caused by prolonged sitting and computer screen glare. Let's begin by
learning all the risks:
1. Neck, Shoulder and Back Pain
These
are common problems occurring due to sedentary way of life. If to
investigate the background causes of neck, shoulder and back pain
(sometimes even leg pain) of white-collars, poor muscle tone, sandwiched
nerves, and poor blood circulation are the most widely spread ones. For
example, weak spine muscles could lead to vertebral displacements,
which in turn might clench nerves or blood vessels causing terrible back
pain and other health issues.
2. Computer Vision Syndrome
CVS
or Digital Eye Strain is not one specific eye problem. This health
problem encompasses a whole range of eye strain and pain issues
experienced by computer users: double vision, irritated red eyes, wet or
dry eyes, etc. The symptoms mentioned could be caused by poor lighting,
a digital screen glare, improper viewing distances, poor seating
posture, uncorrected vision problems, a combination of the factors
(American Optometric Association [AOA], n.d.).
3. Carpal Tunnel Syndrome
National
Institute of Neurological Disorders and Stroke, USA, gives the
following description: carpal tunnel syndrome occurs when the median
nerve, which runs from the forearm into the palm of the hand, becomes
pressed or squeezed at the wrist (NINDS Carpal Tunnel Syndrome
Information Page, 2016).
Namely, a painful progressive condition
caused by the compression of a key nerve in a wrist is another health
issue caused by prolonged computer use, data-entry personnel being at a
great risk of acquiring it.
4. Repetitive Strain Injury
RSI
is a general term used to describe the pain felt in muscles, nerves and
tendons caused by repetitive movement and overuse. The condition mostly
affects parts of the upper body: forearms and elbows, wrists and hands,
neck and shoulders (National Health Service [NHS], 2016).
5. Metabolic Disorders
Dr.
Mercola, an osteopathic physician and New York Times bestselling
author, suggests that prolonged sitting is linked to weight gain and
associated biochemical changes, such as alterations in hormones,
metabolic dysfunction, leptin dysfunction, and inflammation - all of
which could promote cancer (Mercola, 2015).
A simple example of a
relevant metabolic disorder could be explained by the following logical
chain: prolonged sitting causes mushy abdominal muscles, these in turn
lead to varied stomach problems triggering obesity, which prevents from
proper breathing and triggers other issues.
6. Heart Diseases
Sedentary
lifestyle with its lack of physical activity depresses our muscles.
Weak muscles burn less fat. Relevantly, blood flows more sluggishly,
allowing fat acids to clog easily the heart vessels. When our body's
need for oxygen transmitted with blood is not being met, apart from
minor problems (e.g. occasional arrhythmia), lethal consequences might
happen (heart attack and stroke).
7. Brain Blood Circulation Loss
Our
brain metabolism might dysfunction due to sedentary way of life. The
brain of a healthy individual receives 15% of cardiac blood output and
uses 20% of total body oxygen and 25% of total body glucose (Zauner,
& Muizelaar, 1997). Accordingly, blood pressure loss across cerebral
circulation possibly triggered by heart diseases or other reasons of
bad blood flow leads to neurotransmitters' dysfunction, which are the
brain chemicals that communicate information throughout our brain and
body. This imbalance can also cause headaches, affect sleep and mood, as
well as cause adverse health problems.
8. Leg Degeneration
Legs
might also suffer from prolonged sitting. Varicose veins and blood
clots could be caused by poor blood circulation in legs. Moreover, weak
bones and even hip problems could be the results of poor motion and
sedentary habits. All these affect our overall sustaining power and
might lead to often fractures when falling.
9. Cyber Addiction
This
is a psychological disorder connected with the computer use addiction.
Our cognitive abilities decrease, if every single activity is performed
through the Internet: shopping, banking, socializing, etc. What is more,
cyber addicted people experience a decrease in concentration and focus
when doing work off the computer, which makes it very uncomfortable and
even dangerous for the society they interact in.
10. Depression
Mental
stresses and constant work overloads lead to depressions of the office
staff. When the deadline for a project is close, it gets hard to take a
break from computer work routine, which involves mental stress. If no
preventive measures for improving one's spirit condition are taken, the
rising depression might also cause physical harm.
Ways to Relieve the Symptoms and Prevent the Diseases
It
is never late to start caring about yourself! Whether you are an office
employee or just use your PC on a daily basis for education or pleasure
for prolonged time, the below mentioned ways of preventing computer use
problems might be very handy:
1. Back, Neck and Shoulders Strain and Pain Minimization
To minimize pain and strain in your back, neck and shoulders after prolonged sitting, the following measures are required:
-
Repeated physical exercises,
-
Properly adjusted working environment,
-
Proper seating posture,
-
Regular breaks.
UCLA Spine Center highlights that "No matter how
comfortable you are at your desk, prolonged, static posture is not good
for your back. Try to remember to stand, stretch and walk at least a
minute or two every half hour... " (Ergonomics for Prolonged Sitting,
n.d.).
2. Overcome Computer Vision Syndrome
It's not so
difficult to arrange appropriate working conditions to prevent CVS.
According to already mentioned American Optometric Association, the
actions to be taken are:
-
distribute light with a desk lamp;
-
put a monitor glare filter,
-
position your monitor appropriately - slightly below eye level, about 20 to 28 inches away from the face;
-
you shouldn't strain your eyes to see the screen;
-
look away from the screen every 20 min (American Optometric Association [AOA], n.d.).
3. Prevent / Decrease Carpel Tunnel Syndrome
The
initial treatment of CTS, according to American National Institute of
Neurological Disorders and Stroke, generally involves resting the
affected hand and wrist (NINDS Carpal Tunnel Syndrome Information Page,
2016). Repeated but light exercises might help as preventive measures.
For example, a compressed key nerve in your wrist could be prevented by
circular wrist movements performed on repeated occasions during a
working day.
4. Decrease Repetitive Strain Injury
It is a
fact that an inappropriate posture or prolonged activities performed in
an awkward position increase the risk of acquiring a strain in muscles
or nerves. The first step in preventing the strain injury (which might
be pre-diagnosed based on the repetitive pain in muscles or tendons) is
to identify and modify the task or activity that is causing the symptoms
(National Health Service [NHS], 2016). Breaks from same type activities
also help (e.g.walking to your colleague's desk instead of sending a
message), as well as seating position posture improvement.
5. Improve Metabolism
Our
metabolic ability is the basis for digestion, immunity and overall
physical strengths. To improve three main purposes of metabolism - the
conversion of food to energy to run cellular processes, the conversion
of food to building materials for proteins/lipids/nucleic acids, and the
elimination of intracellular wastes - it is advisable by doctors to
follow five easy rules when working in-office:
-
Performing easy physical exercises on a regular basis,
-
Regular healthy food eating,
-
Regular water or tea drinking,
-
Fresh air breathing,
-
Working in a comfortably adjusted environment, including good posture facilities.
6. Heart Stresses Avoidance
It has been estimated
that 80% of heart disease and stroke events may be prevented by
lifestyle changes and education, as highlighted by American Heart
Association (Heart Disease Statistics at a Glance, n.d.). Cardiovascular
therapy includes healthy and regular eating, balanced physical activity
and regular oxygen intake, as well as avoidance of tobacco and extreme
heat or cold temperatures, limited alcohol intake, and mental health
maintenance. Considering office employees, occasional meditation,
regular tea breaks combined with stairs instead of elevator / fruit
instead of cigarette choices might serve as a relevant therapy.
7. Brain Normal Blood Circulation Maintenance
Our
brain controls all physical, chemical and mental functions of our
bodies. That is why, any brain metabolism risks should be minimized
right in advance. As cited by National Center for Biotechnology
Information, the importance of auto-regulation of cerebral blood flow
that is ensured by constant blood supply and water homeostasis (Cipolla,
2009). To support these processes, one should maintain blood pressure
and strengthen blood vessels by balanced physical activities, proper
healthy food diet and fresh air oxygenation.
8. Leg Power Generation
Not
to let our leg muscles to degenerate, regular physical activities
should be performed on a daily basis. In one of the Forbes journal
articles, it is mentioned that eight hours of sitting in an office plus
sedentary evening recreation like watching TV - is a recipe for ruin. A
survey performed by the National Center for Chronic Disease Prevention
and Health Promotion states that nearly 50% of adults in the U.S. admit
they do not engage in the suggested 30 minutes, five days a week of
moderate physical activity or the suggested 20 minutes, three times a
week of vigorous activity (How much physical activity do adults need,
n.d).
9. Winning Cyber Addiction
The first step to win the
cyber addiction is to get aware of how much time is really being spent
on computer distractive activities like Facebook, Twitter, etc. Computer
monitoring software that tracks the Internet and software use might get
very handy in analyzing one's computer use habits. When the data is
received, there should be applied some way outs of the addiction. Among
others, simple face-to-face human interaction cures the case, as well as
fresh air walks and paper publications reading.
10. Overcome Depression
Psychologists
suggest the low mood state might affect physical body functions,
depressed people experiencing: appetite loss or overeating,
concentrating or remembering problems, insomnia or excessive sleeping,
fatigue, digestive problems, reduced energy level and many others. To
prevent both physical and mental health stresses, - mental therapy,
meditation, and spiritual exercises could be performed. Individual
approach is advisable here: listen to your favorite music, watch or read
humorous stuff, or even perform yoga exercises as a short break to your
working routine!
Examples of Easy Office Remedies
Why don't
some people invest even minimal efforts in preventing computer use and
sedentary lifestyle health problems? The answer is quite clear: we're
human beings who are sometimes lazy or even unmindful about regular
exercises, and... sometimes too stressed to care about ourselves.
Here
are some examples of these simple exercises suitable for offices, -
developed to maintain and improve your health while working with a
computer:
1. Easy physical exercises:
Example 1 - According
to physicians, the right posture cures 70% of health problems caused by
long sitting. The rule "90-90-90 degrees of body posture while sitting
in front of a computer" is the key to a healthy body!
Example 2 -
To cure down back problems: sit upright, grasp the left knee, lift left
leg off the floor, bend forward (curling the back), bring your nose
toward the knee. Repeat 3 - 5 times. Repeat with right leg.
2. Mental Stress Minimization:
Example
1 - Relaxing (or meditating) just three times per day, five minutes
each time, will significantly harmonize your inner state. All you need,
is to simply sit down comfortably and relax observing calming pictures
of nature.
Example 2 - Release stress and generate some energy
with a quick-seated dance when no one is looking while having a few
minutes break of listening to your favorite music!
3. Natural Advice for Computer Use Harm Decrease:
Example
1 - When sitting for a long time in front of a computer, muscles burn
less fat and blood flows sluggishly, allowing fat acids to more easily
clog the heart. Allow fresh air into the room to provide your body with
oxygen.
Example 2 - Decrease in concentration and focus when doing
hourly work on a computer is treated by a short walk to your canteen
for a cup of green tea or an apple.
If one does not care about
preventing sedentary life problems OR s/he simply forgets to perform
regular physical or mental exercises to overcome health issues, it may
affect the overall quality of life. This might include enumerated health
problems, consequent relationships issues and low work performance
abilities (decreased productivity and increased number of professional
errors caused by physical fatigue and health stresses). That is why, to
live a full life, do not forget to take care about yourselves!
