Healthy Computing Guide : Prolonged Periods of Activity
Computers are a part of life these days. They play the role of a teacher, mailman, newspaper, and television. The software industry also provides jobs to many people. Computer work, when viewed from a total body outlook, may seem to be an effortless activity, whether it’s for a job or for fun. But, if the user performs highly repetitive tasks for prolonged periods in the same posture, it may cause discomforts in localized areas of the body.
For instance, everybody depends on the mouse while working on the computer. If this is used for a few minutes, it should not be a problem for most users. But performing this task continuously for more than a few uninterrupted hours can expose the small muscles and tendons of the hand to hundreds or even thousands of activations (repetitions). The user may not get enough time between activations for rest and recovery, which can cause localized fatigue, wear and tear, and injury. Similarly, if the user maintains static postures continuously, such as viewing the monitor without taking a break, it can fatigue the muscles of the neck and shoulder that support the head.
So, here are a few feasible solutions for it;
- Try to vary your tasks and workstations so that you get ample time to recover from the outcome of your activity. Different ways are being practiced to provide recovery time for overused muscles.
- Design your workstation in such a way that you can easily change your working postures according to your convenience. It is always safe to select adjustable furniture for the workstation that allows you to shift to different seated postures every time you want to. This helps different muscle groups to provide support while others rest.
- Your work area should be spacious enough to let you use the mouse with either hand alternately. Thus the tendons and muscles of the free hand get enough relaxation.
- Reduce your dependence on the mouse and use more of shortcut keys. For example, you can use Ctrl+S to save, Ctrl+P to print etc. Certain jobs do require more dependence on the mouse. Users in such professions should learn to use more shortcut keys.
- Jobs that involve more repeated tasks or prolonged static postures may lead to muscular strain. The users should forcefully take several short breaks or relaxed pauses. The users should stand, stretch, and move around during such breaks. This increases blood circulation and gives enough time for the muscles to relax.
- Try to mix computer tasks and non-computer tasks alternately in all possible situations. This encourages the movement of different parts of the body by using different muscle groups.
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