The computer and the Internet are indispensable in our lives, both at home and at work. Office work involves about 40 or more hours per week sitting in a chair. Even if initially office work seems to be more comfortable compared to physical work, it can affect your health quite a bit. Read on and find out what risks you are exposed to and how you can reduce their effects on your health.
Back pain
Incorrect posture at the office is the most common problem faced by people who work long hours a day. Maintaining an ergonomic position can be difficult to achieve at work, as furniture is ordered with the same dimensions, which are not suitable for all people due to the fact that they have different heights. Leaning your head forward, hunching your shoulders, arching your back are just some of the vicious positions that occur in people who spend a lot of time at the office. Over time, these cause chronic back pain and tense muscles.
You can lessen these effects by using an adjustable chair with lumbar support that keeps your back straight and your arms flexed at about 90 degrees. Place the monitor about 40 centimeters away so that the top of the monitor is in line with your forehead.
Deep vein thrombosis
Sitting prevents the return of venous blood from the lower limbs. Thus, the blood stagnates, and the risk of formation of thrombi (blood clots) increases significantly. This is how deep vein thrombosis is formed.
You can avoid this condition by getting up from your chair every 30 minutes and doing small walks or exercises. Also, during phone conversations, stand or do some exercises on the spot. If you are already dealing with circulation disorders, you can ask your doctor which food supplements help you. One of these is Naturalis Diolexwhich has in its composition active substances that promote circulation.
Tired eyes
Keeping your eyes focused on the laptop screen is very tiring. Most people experience the sensation of dry eyes as a result of decreased tear secretion. Also, tired eyes are frequently associated with headaches.
To prevent eye discomfort, take breaks every 20-30 minutes. You can close your eyes for 1-2 minutes or perform different exercises, such as:
- rotate eyes clockwise, then counter-clockwise;
- looks up, down, left, right;
- after a few minutes of looking at the laptop, he shifts his gaze to a distant object.
Cardiovascular diseases
Office workers are often sedentary people who do not exercise much. The most common unpleasant effect of being sedentary is the development of cardiovascular diseases. Among the most common diseases are hypertension and atherosclerosis.
Cardiovascular disease prevention can be achieved by exercising at least 30 minutes every day. You can opt for different activities, such as:
- the walk;
- cardio training;
- gymnastics;
- the dance.
Sleeping disorders
Spending time in an environment with artificial light contributes significantly to the alteration of the circadian rhythm and thus causes sleep disorders such as insomnia. This can be prevented by exposure to natural light.
In the morning and evening, make sure you walk for at least 15 minutes outside in natural light. That way, you’ll signal to your body when it’s morning to be active and when the day is over and you’re getting ready for sleep. Also, avoid exposure to screens an hour before sleep.
Carpal tunnel syndrome
The carpal tunnel is an area on the front of the wrist where the median nerve passes. People who use computers for long periods of time exert increased pressure on their wrists while using the keyboard or mouse. Over time, they will develop carpal tunnel syndrome, a condition characterized by severe pain.
You can prevent this pathology by:
- keeping the hand in a neutral position;
- taking regular breaks;
- performing certain exercises.
Office work can be accompanied by many advantages, but it represents a risk factor for health. Adopt the tips in this article, exercise regularly and establish a balanced and healthy lifestyle. Take care of your health!
Photo source: Freepik
