Why bad long sit at the computer and how to fix it

I've recently conducted a small survey among friends and acquaintances about how they evaluate their effectiveness when working remotely. Almost everyone I know — now work from home with computer and phone. And, as it turned out, even those who previously went to cities and countries and negotiated with clients — today it is successfully working from home with equal effectiveness (of course, this is not possible in all areas). Another interesting observation was that more work now. Even on your example I see that was spend on the computer significantly more time per day than before. About the causes we'll talk some other time, but today let's talk about consequences for the body. Constant work at the computer can lead to many problems, but with this very easy to fight, by following simple rules and doing very simple exercises.

Why is it bad to sit a long time at the computer

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Damage to the eyes

A Flickering screen and small vibration of the text when you scroll pretty much to overload the muscles of the eye and gradually reduce visual acuity. You don't even notice, but when working at the computer the blinking rate decreases approximately 3 times, which of course, contributes to the drying of the film of tear fluid and causes the syndrome of «dry eye».

The Drying up of the tear film reduces the sharpness of our vision about 0.5 diopters. To avoid this, it is necessary to use special eye drops and not be at the computer more than 40 minutes at a time, write doctors.

eye Exercises

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• Closing eyes. The eyelids should be relaxed. Then, with an effort, glancing to the far left point (eyelids closed). Hold your gaze for 2-3 seconds and turn it to the right point. Repeat 10 times. When performing exercises eyelids should be relaxed. This exercise relaxes and strengthens the eye muscles, relieves pain with the eye
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• to Blink for 1-2 minutes
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• Close voltage alternating left and right eye at 4-5 seconds
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• Much blink a few times for 8-10 seconds
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• Exercise square: to stop look left, right, up, down. The look held for 10 seconds
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• RUB the palm of your hand, so that they become warm. To cover their eyes, but without tension. In this exercise, it is important that your eyes are at rest and the dark. Eyes must be closed and remain in this position for a few moments.
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• Select the focus point on the tip of the nose, and 10 seconds to look at the object in maximum distance from you. To do this exercise 8-10 times

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Damage to the spine

After a long work behind a computer in a sitting position we always load some of the back muscles and absolutely no other load. The lack of load leads to their degradation, and because the metabolism in the spine occurs with the help of them, he also violated, which leads to osteochondrosis.

Also at a constant sedentary work increases the load on the intervertebral discs, which can cause herniation, which in turn causes pain in the limbs, internal organs or headache. For children it can be even more dangerous because the spine is not strong. If a child sits for a long time, be sure to follow his posture, otherwise he may develop curvature of the spine (scoliosis).

exercises for the spine

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• get up from the table, slightly open your legs. Hands raise up and climbed to the socks maximum stretch for 5-7 seconds. Then lower your arms down and relax. Repeat the exercise several times
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• Raise your shoulders as high up as possible, then slowly pull back. Hold for 2-3 seconds and move forward as you can. Repeat at least 10 times
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• stand with your feet shoulder-width apart and extend your arms sideways. Turn to end left then right, thus performing the exercise «twisting». Repeat 15-20 times

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Damage to the wrists (carpal tunnel syndrome)

working with keyboard or mouse pinched nerves and blood vessels, due to which we experience pain and numbness in the hand and the fingers

A tunnel syndrome you have probably heard. During extended periods of keyboard or mouse, hands begin to hurt, and my fingers to swell and cause numbness. The fact is that the prolonged and repetitive movement of hands and fingers lead to frequent microtrauma of the neurovascular bundle and surrounding tissue, causing the compressed nerve endings. Because when you work at a computer is not the whole hand, but only certain muscles — they hipertrofiada and pinch the nerve. Inside it blood circulation, and we feel pain. The easiest way to avoid tunnel syndrome — is to take a break at least every hour for at least 10 minutes and stretch your fingers and hands.

Exercises forowner

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• stretch out your hands in front of you and expand your hands in front of himself. Then tighten your hands and wrists and begin to quickly bend one finger after the other, starting with the little finger. When I see fists — turn them «face» to each other. In this work needs only the wrist. Then unclench fists, weaken and shake hands. Repeat the exercise several times
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• get up from the table and put your hands down along the body. Take a deep breath and for 10-15 seconds podrachivala hands on the exhale. Exercise should be done 4-5 times
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• Clench the fingers of both hands in «castle», extend hands forward and deploy the palms outwards. Hold for 5-7 seconds, after that, not raceplay «castle», putting his fingers to his chest with little effort (keeping your fingers slightly curved) and hold for 5-7 seconds. Repeat several times, then recepite fingers and shake the relaxed wrists
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• Extend hands forward and to arrange the fingers to the side. Brush tension for 5-7 seconds, and greatly compress the fingers into a fist at the same time. After that, relax your hand and shake hands to relieve the tension. Repeat the exercise several times

What can be the harm of sedentary work

Do some simple exercises every hour, your body just needs it.

In fact, the harm of sedentary work does not end at the hands, eyes, and spine. The doctors also note the deterioration of General physical condition, a violation of the coherence of the motor apparatus. Reduces the body's resistance to overheating or hypothermia. People with sedentary lifestyles may experience apathy, forgetfulness, impaired memory, falls, muscle strength, there is insomnia. With a long seat there is a thermal effect between the chair and the body of the pelvis, which leads to stagnation of blood and affects the urogenital system. Separate item you can highlight a violation of the human psyche in constant communication with the computer. Especially noticeable it can be in children of preschool and younger age. Pay attention to the condition of their irritability after sitting at the computer or walking in the fresh air, and you yourself will become clear.

Of Course, without a computer anywhere today. With the help of it we spend and earn, learn, swear, have fun, buy tickets or just killing time. Important not to forget that the computer can always be changed for a new one, but health very often, such tricks do not pass. Take care of yourself, follow the basic rules and be healthy!

Without a computer anywhere, but don't forget about your health