The computer has become so much a part of our lives that you already forget how we used to do without it. We suggest that you figure out how to properly equip the workplace in order to reduce the risk of various diseases caused by prolonged sitting in front of the monitor, and how to do exercises for the eyes that are so tired when working with the computer.
General computer rules
To reduce the burden on our body, there are specially designed rules for working at a computer. They provide a set of recommendations for choosing a workplace, furniture (table and chair), computer equipment (monitor, keyboard, mouse, and so on), as well as a set of standards that determine the position of the body during work.
The main points on the arrangement of the workspace:
- The room should be well ventilated and adequately lit.
- The depth of the working surface of the table should be at least 50 cm.
- The chair should be with a back, convenient and comfortable.
- Choose a modern good monitor and video card.
- The keyboard should be ergonomic, like a computer mouse.
The main recommendations for working at a computer:
- You can’t sit in one position for a long time, from time to time you should change your posture (for example, to lean back).
- It is necessary to warm up from time to time, that is, to make movements with arms and legs, as well as a torso.
- Feet should be level.
- The back is straight.
- The distance from the eyes to the monitor should be proportional to the size of the second: the larger the screen, the greater the distance (for example, if the display is 14-15 inches, then it should be removed from it by 50 cm, if 17 inches from 80 cm and so on).
By the way, warm-ups should be carried out not only to the body, but also to vision. Let's look at examples of how to do exercises for the eyes.
Computer and eyestrain
Carpal tunnel syndrome (a pinched nerve in the wrist) is probably the most widely known recurring trauma for people who spend a lot of time at the computer. But eye strain is an even more common cause of poor health. If you do not do any prophylaxis, then such fatigue can lead to general fatigue, increased myopia and a decrease in overall effectiveness.
Everyone is at risk for eye strain, especially those who spend more than three hours in a row at a computer.
Symptoms of Eye Fatigue
Eye strain is usually accompanied by a combination of any of the following symptoms:
- headache;
- dry eyes, a feeling of sand in the eyes;
- blurred vision;
- eye fatigue;
- changes in color perception.
In addition, when trying to more clearly view the image on the screen, users tend to keep their heads in unnatural poses, which contributes to the strain on the neck and shoulders. If any of these symptoms appear, then they will inevitably come with a decrease in the effectiveness of visual perception.
What causes eye fatigue?
Eye strain, first of all, is the result of overwork of the eye muscles. This can happen in four ways.
The first is simply the result of human evolution: our eyes evolved to see at a distance in a three-dimensional world, but the monitor provides the user with a close-up of a two-dimensional medium. As a result, after several hours of working at the computer, the eye focus point goes beyond the screen. As a result, the user has to make extra efforts to keep his eyes focused on the screen.
Glare is another common factor in eye muscle fatigue. If there are glare on the monitor, then the eyes should work even harder to distinguish between images on the screen.
In conclusion - the position of the monitor. In the natural position of the eye, the field of view is straight ahead and slightly down. If the monitor does not fall within the specified range, the muscles must constantly work so that the eyes find the zone of visibility.
And the last reason for overloading the eye muscles is the use of quick, repetitive movements, such as throwing a glance between the original paper document and the screen.
In addition to muscle eye fatigue, irritation may occur in the eyeball itself. It also contributes to eyestrain. Studies have shown that while users look at the monitor, they often stop blinking, which deprives the eyes of the necessary moisture. This is compounded by dry, hot air coming from many monitors and computer processors. Also, overdrying of the ocular cornea can be caused by dust resulting from the electrostatic field of the monitor.
All these things create a hostile environment for the eyes.
How can you protect your eyes?
You can do several things to create a more friendly environment for your eyes around your computer. The simplest thing you can do is replace the monitor with a more modern and secure one. The new screen should not flicker, distort the image and be with the wrong settings for brightness, contrast and color.
Next, you should adhere to the general rules and recommendations on the arrangement of the workplace and the work process itself.
But no matter what type of environment you work in, some steps should be taken to reduce eye fatigue. First, blink more. It sounds simple, but most users do not pay attention to this involuntary action. Another good idea is to give your eyes a rest at least every two hours. This can be a break, simple exercise or tasks that are not related to working at the computer.
By the way, it is worth noting that even your diet can help reduce eye strain! Natural oils found in certain types of fish and potassium-rich foods (such as bananas and potatoes) help keep your eyes moist.
If your work is directly related to spending time behind the monitor or you are not able to adhere to the proper diet, then you should definitely do such a thing as charging for the eyes. The exercises are developed by specialists and are designed to reduce visual and muscle load caused by prolonged work at the computer.
Charging for eyes when working with a computer
There are many sets of exercises to reduce eye fatigue and tension, developed by specialists around the world.
The general program for charging the eyes, which improves blood circulation, strengthens the eye muscles and reduces stress, provides for the following:
- blink quickly for two minutes;
- squint and open your eyes, each movement for three to five seconds;
- perform an exercise for the eyes called “Exercise Bike” to strengthen the muscles (this charging scheme for the eyes will be discussed below);
- easily press the eyelids with your fingers for a couple of seconds;
- about ten times change the object of focusing vision - from close to far, while holding your vision at one point for five seconds.
Effective charging for the eyes when working with a computer is to perform exercises at least once every two hours, and after each action it is best to cover and relax your eyes for one minute.
A set of exercises "Exercise Bike"
This charge for the eyes when working with a computer does not require much time, but has a beneficial effect on vision.
The order of the exercises:
- Blink quickly several times, disperse blood;
- raise your eyes a couple of times, then lower it down, while not moving your head;
- Blink
- do the movement only with your eyes to the left, then to the right;
- Blink
- now raise your eyes to the upper right corner, then lower to the lower left, repeat several times;
- Blink
- raise your eyes in the upper left corner and lower in the lower right;
- Blink
- draw a square with your eyes, moving in this direction: up - right - down - left;
- Blink
- make another square with your eyes, only now move in the opposite direction: up - to the left - down - to the right;
- Blink
- describe with your eyes a circle from left to right;
- Blink
- describe with your eyes a circle in the other direction - from right to left;
- Blink for the last time.
Do not forget that all the movements you make with your eyes, not your head.
Palming
This charge for the eyes when working with a computer was developed by the scientist William Bates. It provides for the following manipulations:
- warm your palms;
- cover your eyes with your hands, fingers crossed on your forehead;
- plunge into the darkness;
- remove your palms and feel the temperature difference, you do not need to open your eyes;
- screw up your eyes tightly and open your eyes.
Classes help restore brightness and clarity of images.
A set of exercises for tired eyes
Our eyesight needs rest, not only while working behind the monitor, but also after. At the end of the working day, the following charge for the eyes after the computer will be relevant:
- Repeat these actions 5 times: take a deep breath, squint strongly, hold your breath for a couple of seconds, exhale quickly and at the same time wide open your eyes.
- Make a gentle massage of the eyebrows from the nose to the temples, while the eyes should be closed.
- 10 times make circular movements with your eyes closed in different directions - from left to right and from right to left.
- Move your thumb to a distance of 25 cm from your eyes, then look at it for three seconds with one eye, then the other, then two at the same time.
- Press the eyelids with your fingertips. After that, blink 10 times. Inhale, and you can rest for a couple of seconds. Then repeat again 2 more times.
Electronic Charging for the Eyes
Electronic gymnastics provides relaxation for the eyes with the help of digital dynamic pictures. Images for her are specially selected and allow you to perform exercises such as:
- focusing;
- eye movement in different directions.
Do not forget that the implementation of such simple manipulations will not only help you maintain your vision, but also save you from expensive procedures that are possible in the future.