Transcript Document

My Life Monday
PC HABITS
AND
YOUR HEALTH
While computers make our jobs easier, using
them can take its toll on our bodies. More
enjoyable computer usage is possible by
adjusting your computing habits.
These PC tips will help you find out what the best
solutions to common problems are, to make
computing a more healthful and comfortable
experience.
 To avoid eyestrain, experiment with lighting in your work
area. The worst offender is glare caused by harsh overhead
lighting.
 Try to avoid having a window or bright light directly behind
your monitor or your back. With a window behind your
monitor, you will be looking at it with a very bright
surrounding, causing your eyes to contract, while at the
same time your eyes are straining to read the small text on
the screen. A bright light or window directly behind you can
reflect off the screen into your eyes, causing similar strain.
 Ensure your computer video resolution and refresh is set
to the highest level supported by your monitor, so as to
produce the clearest and most stable image possible. If you
can see a visible flicker on your screen, then this is not
correct and can be easily adjusted by IT staff.
 Increase the size of the text you are reading and lower the
brightness setting on your monitor to avoid stressing your
eyes. Symptoms of eyestrain can include burning, itching,
tiredness, aching, watering, blurry vision or altered colour
perception. Visual problems can cause headaches, fatigue,
concentration difficulties and irritability.
Typing and controlling a mouse for long periods of time
puts strain on your wrist. Carpal Tunnel Syndrome (CTS)
is a well recognised health problem that may be avoided
doing the following:
 Placing your keyboard directly in front of you to avoid
overextending.
 Forearms should be parallel to the floor, with your mouse
at the same height as your keyboard.
 Keep your wrists in a straight, level position while typing.
 Use a light touch on the keyboard and mouse.
 Avoid aching backs and necks by placing your computer
screen and any reference material directly in front of you.
The centre of the screen should be 4 – 9 inches below eye
level.
 If your chair does not provide proper support, use a
lumbar pillow, cushion or a rolled towel to support your
lower back and add a footrest for further support.
 Check your posture. You should be able to reach the
keyboard and mouse whilst bending your elbows at 90
degrees, with your shoulders relaxed. If you are stretching,
this could cause problems. Your back should be straight.
Repetitive Strain Injury (RSI) can affect the neck, shoulders,
upper back, upper arm, elbows, forearms, wrists, thumbs or
fingers. Your body will tell you if you start to suffer from RSI, as
you will begin to experience some of these symptoms: Weakness
 Fatigue
 Tingling, numbness or loss of sensation
 Stiffness
 Tremors
 Pain or soreness (although RSI is not always painful)
Breaks and Exercise
 Throughout the day, take a break every 30 minutes or so
when using your computer, otherwise the body will start
to stiffen and ache due to inactivity.
 Use stretching exercises to improve blood circulation.
 Blink and rest the eyes frequently to reduce eyestrain –
your normal blink rate (6 -15 times per minute) is
reduced dramatically while staring at a computer screen.
 Take a few seconds about every 10 minutes to close and
cover the eyes with your palms or to focus on distant
objects.
The speed and efficiency of computers has made most
businesses and institutions dependent on the technology.
As a result, many people spend a large part of their time
working with computers.
Thankfully, if certain rules are observed and appropriate
precautions are taken, the risk of suffering any negative
effects derived from working with PCs can easily be
minimised.
Southern Gulf
PII Health & Safety Team