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Eyestrain and your computer screen: Tips for getting relief

Although not associated with long-term consequences, eyestrain resulting from computer use can be bothersome and uncomfortable — and may cut your work short. Minimize computer-related eyestrain by following these tips.

Your eyes hurt. Your head aches. And there you sit, peering at your computer monitor. If you're one of the many people who use computers every day — either for work or personal use — you may experience eyestrain as a result.
Eyestrain: Signs and symptoms

Common signs and symptoms include:

* Sore, tired, burning or itching eyes
* Watery eyes
* Dry eyes
* Blurred or double vision
* Headache and sore neck
* Difficulty shifting focus between monitor and paper documents in your work area
* Color fringes or afterimages when you look away from the monitor
* Increased sensitivity to light

Eyestrain associated with computer use isn't thought to have serious or long-term consequences, but it's disruptive and unpleasant. Though you may not be able to change the nature of your job or all the factors that can cause eyestrain, you can take steps to reduce the strain.
New habits can help relieve eyestrain

A few simple adjustments in how you work or surf the Internet can give your eyes a much-needed rest.

Follow these simple tips to reduce eyestrain:

* Take eye breaks. Throughout the day, give your eyes a break by forcing them to focus on something other than on your screen. Try the following exercise: Hold a finger a few inches in front of your face; focus on the finger as you slowly move it away; focus on something far in the distance and then back to the finger; slowly bring the finger back toward your face. Next, shift your focus to something farther than eight feet away and hold your eyes there for a few seconds. Repeat this exercise three times, several times a day.
* Change the pace. Try to stand up and move around at least once every hour or so. If possible, lean back and close your eyes for a few moments. At the very least, try to give yourself a five-minute rest every hour. Do other work, such as phone calls or filing, during this time.
* Blink often to refresh your eyes. Because many people blink less than normal when working at a computer, dry eyes can result from prolonged computer use. Blinking produces tears that can help moisten and lubricate your eyes. Make a conscious effort to blink more often.
* Consider using artificial teardrops. Available over the counter, artificial tears can help relieve dry eyes that result from prolonged sessions at the computer.
* Practice relaxation. Ease muscle tension with this relaxation exercise: Place your elbows on your desk, palms facing up; let your weight fall forward and your head fall into your hands; position your head so that your eyebrows rest on the base of your palms, with your fingers extended toward your forehead; close your eyes and take a deep breath through your nose; hold it for four seconds, then exhale. Continue this deep breathing for 15 to 30 seconds. Perform this simple exercise several times a day.
* Get appropriate eyewear. If you wear glasses or contacts, make sure the correction is right for computer work. Most lenses are fitted for reading print and may not be optimal for computer work. Glasses or contact lenses designed specifically for computer work may be a worthwhile investment.

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* Dry eyes

Put your workstation in order

Take some of the strain off your eyes by making sure your desk space is set up in an appropriate and eye-friendly way.

*

Adjust your monitor. Position your monitor directly in front of you about 20 to 28 inches from your eyes. Many people find that putting the screen at arm's length is about right. If you need to get too close to read small type, consider increasing the font size.

Keep the top of your screen at eye level or below so that you look down slightly at your work. If it's too high or too low, it can lead to a sore neck. If you have your monitor on top of your central processing unit (CPU), consider placing the CPU to the side or on the floor. And if you wear bifocals or trifocals, keep in mind that you may have a tendency to tilt your head backwards so that you can see through the lower portion of your glasses. To adjust for this, consider lowering your monitor a few inches or buying glasses designed for computer work.
* Position your keyboard properly. Place your keyboard directly in front of your monitor. If you place it at an angle or to the side, your eyes have to focus at different distances from the screen, a tiring activity.
* Keep reference materials nearby. Place reading and reference material on a document holder beside your monitor and at the same level, angle and distance from your eyes as the monitor is from your eyes. This way your eyes aren't constantly readjusting.
*

Check the lighting and reduce glare. Bright lighting and too much glare can make it difficult to see objects on your screen and strain your eyes. To check glare, sit at your computer with the monitor off. This allows you to see the reflected light and images. Note any intense glare. The worst problems are generally from sources above or behind you, including fluorescent lighting and sunlight.

If possible, place your monitor so that the brightest light sources are off to the side, at a right angle to your monitor. Consider turning off some or all of the overhead lights. If you need light for writing or reading, use an adjustable desk lamp. Close blinds and shades and avoid placing your monitor directly in front of a window or white wall. Use a glare-reducing screen to minimize glare from overhead lighting. Finally, adjust the contrast and brightness on the monitor to a level that's comfortable for you, making sure the letters on the screen are easy to read.

Also wipe the dust from your computer screen regularly. Dust on the screen cuts down on contrast and may contribute to glare and reflection problems.

If problems still persist, it could be a sign of a more serious problem. See your doctor if you have:

* Prolonged eye discomfort
* A noticeable change in vision
* Double vision

But if you're like most people, making a few simple adjustments can help keep your eyes rested and ready.

Sumber : http://www.mayoclinic.com/

How to Exercise While Sitting at Your Computer

Sitting at the computer all day is not exactly good for the body. If you have to be at a desk all day long, doing some simple things can improve your posture and health.
Steps

1. Sit properly in a good chair designed for desk work. Your back should be straight, shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, you need to adjust the height of your screen. If you keep leaning forward, first get your eyesight checked. After a while you will improve your posture and no longer need this restraint.
2. Maintain an ergonomic body posture while typing. Be sure your wrists are slightly lower than your elbows. This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.
3. Stand up every half hour to stretch or walk around a bit.
4. Stretch your calves, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.
5. Learn to stretch. To stretch your neck, flex your head forward/backward, side to side and look right and left. Never roll your head around your neck. This could cause damage to the joints of the neck.
6. Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing).
7. Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.
8. Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk.
9. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
10. Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though.
11. Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.
12. Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 9 (i.e., when stretching your arms, do it by pulling apart the elastic band). You will not only stretch but it will also work the muscles slightly.
13. Take a few deep breaths. If possible, get some fresh air in your lungs.
14. Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic toning exercises while watching TV or talking on the phone as well. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendonitis.
15. While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves.
16. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert and in the long run you will get thinner.


Tips

* Set your chair back rest at an angle wider than 90°.
* Don't neglect the health of your eyes! It is detrimental to your eyesight to focus at one thing for long periods of time (i.e. your monitor) so take breaks to look out the window and focus at something at a further distance away to maintain good ocular health. Also consider purchasing an LCD screen which is easier on the eyes. If you are at your computer screen for long periods of time, optometrists recommend following the "20-20-20" rule--For every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something else 20 feet away.
* As long as something is moving, you will be helping to keep yourself in better shape. Constant movement will burn calories and contribute to cardiovascular health. While exercising at your computer is helpful, it is not a substitute for going to the gym or conducting a regular exercise program.
* Don't sit still. Fidgeting is a good way to keep moving. Even something like tapping your foot. But don't make too much noise--however you fidget, the repetitive noises may bother other people.
* Always have water nearby to drink.
* If you're all alone, try shutting off the computer for a bit and exercise. If you're on a cell phone call, get up and do stretches, or leg lifts, anything to keep moving during down time away from the desk.
* Try exercises that combine opposing muscle groups (flexors and extensors, e.g., biceps and triceps) to get a good workout. Clasp your hands together with palms facing each other. Pull up with one hand while pushing down with the other.
* If you are a runner or jogger, you can sit on the floor and stretch as you use the computer. It will save you time too if you have to do both anyway.
* Play music while working to provoke body movement and relieve stress. A smaller instrument will be more convenient.
* Sit on a balance ball while you are working at your desk. You burn calories stabalizing your core and body on the ball. If this doesn't seem possible for work, replace the desk chair at your computer at home.
* Perform Kegel exercises while sitting in front of the computer.


Warnings

* Your body needs more exercise than just what you do at the computer, but following these steps will contribute to a healthy, balanced lifestyle.
* Some of these activities, if not done in moderation, may cause you to start sweating, which may not be a pleasant sight or odor in an office environment. Keep in mind you are doing these to prevent stiffness, so save the enthusiasm for the gym.

Sumber : http://www.wikihow.com/

Heavy Computer Use Linked to Glaucoma
Link Reported by Japanese Researchers
By Miranda Hitti
WebMD Medical News
Reviewed by Charlotte Grayson Mathis, MD

Nov. 15, 2004 -- Spending too much time looking at a computer screen may raise your risk of the vision-robbing eye disease glaucoma, particularly if you're nearsighted, according to a new Japanese study.

Glaucoma is a group of eye diseases that ultimately cause damage to the optic nerve. It can lead to blindness, if not treated, and can be screened for by eye health professionals.

More than 10,000 workers from four large Japanese companies were studied by researchers, including Masayuki Tatemichi of the environmental and occupational health department of Japan's Toho University School of Medicine. The study appears in the December issue of the Journal of Epidemiology and Community Health.

Participants told researchers how much computer time they logged in a typical day, as well as their long-term computer use history. On average, the workers were about 43 years old.

More than 500 participants had problems with their peripheral vision (visual field abnormalities) as measured with visual field testing. Of that group, 165 were found to have glaucoma.

However, the number could have been even higher, since some participants with peripheral vision problems didn't undergo all of the tests used to commonly diagnose glaucoma.

Heavy computer users who were farsighted or nearsighted seemed to have a higher risk for visual field abnormalities, say the researchers.

Nearsightedness was also noted in 136 of 165 participants with glaucoma.

The optic nerve (the nerve that's responsible for vision) in nearsighted people might be "structurally more susceptible to computer stress," write the researchers.

Concerned about safeguarding your eye health while using your computer? Expert advice includes:

* Take regular breaks. Looking away from the computer screen for five minutes per hour may help.
* Check your distance; sit 2 feet away from the screen.
* Position the computer screen below eye level (and sit up straight).

Sumber : http://www.webmd.com/